Seven Ways to Help Your Swollen Feet

Swelling in the feet is caused by an accumulation of excess fluid within the body tissues, often attributed to impaired circulation or other medical conditions that cause the body to retain excess fluid. If you notice edema in your feet and ankles, here are some things you can do.

1) Check your shoes. Ill-fitting footwear can easily cause swollen feet. Too often, in as effort to be stylish, footwear is purchased that simply does not provide enough support or room for the feet. If the toes of your shoes are too narrow or the heels too high, or if the shoe is too small, your feet will be tired and swollen. Never buy improperly fitting shoes with the idea that you can “break them in. If they need “breaking in”, they’re too small to begin with.

2) Elevate your feet when sitting long periods of time. Many people have sedentary jobs that require sitting for hours at a time. Ask your boss if you can have a foot rest for your desk so you can elevate your feet as you work. If possible, get up and walk around for a few minutes at least once an hour. When at home, keep your legs elevated as much as possible with a small pillow propped under your heels. You might notice swollen feet after an airplane flight or after traveling in a car for long distances. Move about as much as you can when traveling.

3) Rest your feet if your job requires standing for long periods of time. Persons who are required to stand can run into the same problem as someone who sits too much. Remember that your feet have to support your body weight. Being up on your feet tires not only the feet but lower back as well. Sit down as often as possible and elevate the feet.

4) Avoid knee-hi stockings and other restrictive socks. Socks or stockings with tight elastic at the top can impair the circulation in your lower legs and feet. The tight elastic acts almost like a tourniquet, impairing the blood flow. Avoid wearing these types of foot coverings if at all possible. Support stockings or compression hose are beneficial and can be prescribed by your doctor..

5) Get more exercise. A brisk walk will help improve the circulation in your legs and feet as it increases muscle activity.

6) Watch your salt intake. Excessive salt or sodium intake can cause the body to retain fluid and can lead to swelling. The body does not require excessive amounts of salt in order to function. Most foods contain enough salt for your daily salt requirements. Learn to season your food with herbal seasonings instead of salt and drink more water.

7) At the end of a busy day give yourself a foot bath followed by a foot massage. This will help relax the feet, help reduce the swelling and also stimulate the circulation.

See your doctor if the swelling persists or if it is accompanied by chest pain, shortness of breath or sudden weight gain. Swelling in the feet can be a symptom of more serious illnesses including heart problems or liver and kidney disease. If your doctor has given you water pills (diuretics), to help reduce the swelling, be sure you are taking them as prescribed.

Sources:

Mayo Clinic: “Edema

Medical news today: “What is edema? What causes edema?”

Mama’s Health: “Swollen feet”

University of Maryland Medical Center: “Foot, leg and ankle swelling overview

Texas Heart Institute Heart Information Center: “Diuretics”