Feet First: Your Guide to Soothing Sunburn

Five Simple Steps For Soothing Sunburnt Feet

Who doesn’t love spending a sunny day lounging by the pool or relaxing by the water?

While the warm rays may feel lovely on your skin, too much sun can leave you with an uncomfortable burn if you’re not careful.

That’s why it’s important to apply sun cream from head to toe. But we know how easy it is to forget about putting SPF on your feet.

Swollen feet from sunburn can really hurt! Luckily, there are plenty of ways to treat sunburn and swollen feet from the comfort of your own home.

Sunburn and Your Skin

According to the Skin Cancer Foundation, sunburn is ‘an inflammatory reaction to ultraviolet (UV) radiation damage to the skin’s outermost layers’. Too much sun exposure can leave your skin cells inflamed, resulting in dry, red skin that feels warm and painful to the touch. 

You can get sunburnt anywhere, but burning the tops of your feet is particularly common in summer. It’s easy to forget to put sun cream on your feet as you go about your day. You’re also more likely to be wearing open-toed shoes, such as sandals or flip-flops, that leave the tops of your feet exposed to UV rays.

Remember, it doesn’t need to be sunny for you to get burnt. A high UV index can cause a burn even on a grey, overcast day. Up to 80% of UV rays can get through the clouds and leave you burnt.

Why Do Sunburnt Feet Get Swollen?

Any severe sunburn can cause your skin to swell and feel hot, but your feet and ankles are especially at risk of swelling.

Since your feet and ankles are prone to water retention already, sunburn can cause a type of swelling known as oedema. On top of that, the damaged cells leak fluid, which can build up in the surrounding tissue and lead to swelling.

Swollen feet from sunburn are often a sign of a more severe burn. A milder sunburn can still cause discomfort and peeling skin, but without the swelling.

How Long Do Swollen Feet From Sunburn Last?

Sunburn swelling can be extremely uncomfortable. According to most experts, severe swelling can last for two days or more, but it usually goes down after three to five days and can be fully healed within a week.

You should notice your sunburnt feet improving day by day. If not, contact your GP for advice.

How to Soothe Sunburnt Feet?

Here are a few ways to treat sunburn and swollen feet using ingredients you’ll already have at home.

1. Cool Your Feet in a Foot Bath

Soak your feet in cool water for 15–20 minutes. Soaking them in cool water in the hours after you’ve burnt your feet helps to reduce swelling – and it feels heavenly, too. Then, try adding some extra soothing ingredients, such as apple cider vinegar and bicarbonate of soda, which reduce inflammation and aid the healing process.

You can also use a cold compress, or wrap some ice in a tea towel and hold it against your feet. This will help to reduce inflammation and ease the pain.

2. Better Still, Try an Oatmeal Soak

As your skin heals, the dead skin can become itchy and start to peel.

An oatmeal soak can help to soothe sunburnt, swollen feet. Here’s how to do it:

1. Fill a bath or large basin with cool water.
2. Add around 90–180g of plain, uncooked porridge oats to the water and give them a good stir so they’re evenly spread. Alternatively, blitz the oats in a food processor or blender first to make a fine powder, then add it to the cool water.
3. Soak your feet in the oatmeal water for 15–20 minutes. If the water starts to warm up, top it up with a little more cool water to keep it at a comfortable temperature.
4. After soaking, gently pat your feet dry with a soft towel. Avoid rubbing the skin, as this can irritate your sunburn.
5. Apply aloe vera or a moisturiser to your feet to help soothe the sunburn and hydrate the skin.

Repeat daily as needed until your sunburnt, swollen feet feel better.

3. Hydrate, Hydrate, Hydrate

Did we mention hydration?

As sunburn draws moisture away from your skin, one of the best ways to help it heal is to stay hydrated and keep your skin moisturised. We love adding lemon slices and fresh mint to our water for an extra boost.We also can’t forget to mention how important it is to look after your feet while they’re swollen and burnt.

• Use a moisturiser with aloe vera as the main ingredient to treat the tops of your feet
• Avoid wearing shoes or socks that might rub against your sunburn
• You might want to consider taking anti-inflammatory medication to ease the pain and swelling, especially in the first few days

4. Avoid Further Sun Exposure

You’re most likely to get sunburnt on the first day of your holiday (in our experience, anyway!), so make sure you protect your feet from any further exposure. Keep your feet covered and stay out of the sun until your sunburn has healed. If you do need to head out, wear shoes that cover your feet and apply sun cream. We love the Supergoop! everyday travel size. And don’t forget to reapply!

5. Keep Your Feet Moisturised

Apply a moisturising lotion or aloe vera gel to your feet to keep them hydrated and soothe the sunburn. Avoid oil-based products, as they can trap heat and make the burn worse.

Remember, prevention is key when it comes to sunburn. Always wear a high-SPF sun cream, especially on your feet, and avoid prolonged sun exposure, particularly when the sun is at its strongest.

Once your toes have fully healed, treat them to a little extra TLC with a moisturising foot mask!

Shop our collection of soothing hand and foot masks.