Why Do Your Feet and Ankles Swell?
If you find yourself with swollen feet and ankles, especially during the hotter months, don't worry - you're not alone. This common problem is caused by an accumulation of fluid, also known as oedema. Oedema occurs when fluid leaks into the surrounding tissue from tiny blood vessels called capillaries. Because gravity pulls fluid down, it is difficult for your circulatory system to carry the build-up of fluid away from your feet and ankles, making them prone to swelling.
If your feet and ankles are swollen, the skin may appear stretched and shiny. The swelling can make you feel uncomfortable and make it difficult to be active. Your shoes and socks may become too tight, which can cause blisters and sores.
Common causes of swollen feet and ankles
Hot weather – As your body temperature rises, your blood vessels expand in an effort to help you cool down. But this same process can cause fluid to leak out of your blood vessels and flood your tissues.
Sitting or standing for long periods – This can lead to poorer circulation and fluid pooling in your feet and ankles.
Being overweight or obese – If you are carrying excess weight, it puts strain on your lower limbs and circulation. This can make fluid build-ups more likely.
Ageing – As you age, your circulatory system becomes weaker. This makes you more susceptible to swollen feet and ankles.
Eating too much salt – As the British Heart Foundation points out, too much salt can be bad for your circulation. It can disrupt your body's normal salt/water balance, causing it to hold onto more fluid than it should. To help protect your circulation, adults should consume no more than six grams of salt per day.
Side effects of some medications – You may experience fluid retention when taking certain prescription medications, such as steroids and blood pressure medications. This can cause swelling in the body, particularly in the extremities.
Pregnancy – As a pregnant mother's body grows and changes to accommodate her growing baby, she may experience more water retention and swelling in her feet and ankles. This can be uncomfortable and make it challenging to move around. Taking care of yourself during pregnancy by staying active and keeping your feet elevated when possible can help reduce swelling.
Our top tips for reducing foot swelling at home
There are many things you can do to reduce the swelling in your feet and ankles. The goal is to improve circulation and allow the blood vessels to absorb the excess fluid and carry it away. Here are some suggestions:
Raise your feet - If your feet are swelling, one way to help reduce the inflammation is by raising them above heart level for a period of time. This can be done by lying down and placing pillows under your feet and ankles or by sitting in a reclined position. The increased blood flow to the area will help reduce the fluid build-up and hopefully relieve some discomfort.
Massage the swollen areas - Swollen areas can be painful, so it's essential to massage them carefully. Start by applying light pressure with your hands and working up from your feet.
Try gentle exercise – To help improve circulation and reduce swelling, lie on an exercise mat and pedal your legs in a biking motion. Swimming can also be helpful.
Enjoy a foot bath – Place your feet and ankles in a bowl of warm water and epsom salts to improve circulation and reduce inflammation. (Please note: people with diabetes shouldn't soak their feet.)
Take regular breaks - If you have to stand or be on your feet for extended periods of time, take a break and rest your feet.
Reduce your salt intake - Try to consume less than six grams of salt per day, and consider avoiding foods such as crisps, processed meats, and cooking sauces.
Stay well hydrated – Drink 2 litres of water every day. Dehydration can cause your body to hold onto more fluid than it should, which can lead to swelling.
Wear comfortable, breathable shoes – This is not the time to be compromising your comfort for style. You may need to size up your socks – look for a good pair of moisture-wicking socks. These help to remove some of the excess sweat and moisture away from your feet.
Expert help for foot and ankle swelling
If your foot or ankle swelling lasts more than a few days, it's time to see a podiatrist. These professionals can help you manage your swelling and may even recommend compression socks to prevent future episodes.
If you have swelling, it could be a sign of something more serious going on underneath. Things like an injury, infection, or problems with blood vessels or your feet. So it's always best to get checked out by a professional.
If you experience sudden and severe swelling in your foot or ankle, accompanied by other symptoms such as pain, contact your podiatrist and get checked over by a professional. This could signify a life-threatening condition, such as a blood clot.
If you're worried about oedema, don't fret - it is usually manageable at home with some help from your podiatrist. Although emergencies are relatively rare, it's always good to be prepared. So familiarize yourself with the symptoms and treatment options available. That way, you'll be ready to handle whatever comes your way.
*This blog contains general information about medical conditions and is not advice. You must not rely upon the information in this blog as medical advice. Medical advice should always be sought from an appropriately qualified podiatrist such as ourselves.