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Becoming a mom has made me want to take even better care of myself but has made it more difficult for me to find the time to do so! This DIY foot soak for sore feet is great for busy folks with tired, aching feet whether you’re sore from work, exercise, or a long day of parenting. Made with magnesium and rosemary, this foot soak helps ease aches and swelling while hydrating and cleaning your feet. Plus, unlike a bath, a foot soak is very portable! Bring your basin along while you read in a comfy chair, watch TV on the couch, or even while you relax on the porch. This magnesium rosemary foot soak is sure to help you feel recharged!
This recipe uses magnesium flakes instead of Epsom salts because they’re more easily absorbed by the body and tend to dry you skin out less. Epsom salts tend to be less expensive and easier to find, though. Feel free to make the substitution if it makes this foot soak recipe more accessible to you. Magnesium is an important part of this recipe, so please do use one or the other instead of swapping out for something like sea salt!
This magnesium rosemary foot soak for sore feet works for several reasons.
For starters, warm water is relaxing! Additionally, magnesium can help alleviate aches, pains, and soreness. Magnesium is a vital nutrient that the majority US adults do not receive enough of from diet alone (source). Magnesium is needed by literally every cell in your body and it is important for energy production, RNA & DNA synthesis, bone & tooth structure, nerve function, muscle contraction, and normal heart rhythm (source). Some studies, such as this one, indicate that magnesium can be absorbed transdermally (through the skin). Finally, the rosemary adds anti-inflammatory properties (source) and rosemary oil can be antifungal (source).
Foot soak for sore feet
- A bowl, bin, or basin that’s big enough for a gallon of water + your feet.
- It sounds strange, but you can totally use a large cooking pot.
- A home foot spa, clean/new dishpan, or even a smallish plastic bin can work if you’re not opposed to using plastic. (You might not want to actually run the foot spa so it doesn’t get damaged if you use this option.)
- 1 cup magnesium flakes (preferred) or 1 cup Epsom salts.
- If you know your body responds well to magnesium soaks, you can up the quantity to as much as 2 cups.
- 1 or 2 sprigs of fresh rosemary or 1-2 teaspoons of dried rosemary (I recommend fresh, if possible)
- 1 gallon of water. You may use distilled or filtered water if you’d like.
There are two ways to make this foot soak for sore feet:
The quick and easy way: Get your tap water nice and hot. Place the magnesium flakes and rosemary in your foot soak container, then add about a gallon of hot water. Stir, if needed, to dissolve the magnesium flakes. Insert feet, relax, and enjoy for 15-20 minutes. Please make sure to test the water temperature with a finger before submerging your feet!
The (slightly) longer, even better way: Gently simmer your rosemary sprigs in a quart of water for 5-10 minutes to extract the rosemary’s goodness. Combine this ‘rosemary tea’ with three additional quarts of warm water and magnesium. Stir, if needed, to dissolve the magnesium flakes. Make sure to test in the water’s temperature before submerging your feet! Relax and enjoy for 15-20 minutes, or for as long as you’d like.
If you do have time for a nice soak in the tub, you might also enjoy this calming lavender goat milk bath soak recipe!
What’s your favorite way to practice self care?