Swollen Feet: 8 Common Causes & Solutions

Swelling of the feet is a very common foot complaint, and can be frustrating and unnerving to experience. Isolating the causes of foot swelling can be tricky, but can often be treated at home with the proper care.

What Causes Feet to Swell?

Feet swelling comes from edema and inflammation:

– Edema: when swelling occurs from fluid building up underneath the skin. Any time excessive fluid builds up under your skin, the area becomes puffy and can appear shiny.
– Inflammation: when your body is responding to something foreign, inflammation occurs as your body trying to fight it off.

Common Causes of Swollen Feet:

 –  Sitting or Standing for Long Periods: Gravity and being stationary for extended periods of time is bad for circulation, and can cause fluid to collect in your feet and ankles.

 –  Shoes: Most shoes do not have adequate support for our feet, and are especially lacking in arch support. Getting custom fitted arch supports for your shoes can completely transform the way your feet feel, reducing swelling and pain.

 –  Foot Injuries: Edema can often result from inflammation after an injury like a foot or ankle sprain or fracture. The body’s normal (and good) responsis to increase blood flow to the injured area, resulting in swelling and a warm feeling.

 –  Pregnancy: Expectant mothers bodies retain more water than normal, and the added weight of the baby can affect circulation, increasing the liklihood of the feet and ankles swelling.

 –  Obesity: Fluid build-up is more common and likely when you have excess weight on your body, which puts strain on your circulatory system in your lower limbs.

 –  Ageing: Our circulatory systems weaken with age, making us more likely to experience sweeling in the feet, ankles, and legs.

 –  Diabetes: High blood sugar often causes localized edema in the feet and ankles. Poor blood circulation impedes the body’s ability to distribute fluid, which traps it in the feet and ankles.

 –  Medications: Blood pressure medicine, oral contraceptives, antidepressants, and NSAIDs have all been linked to foot swelling. Be sure to speak with your doctor if you begin experiencing foot swelling after starting a new medication.

At Home Relief: Tips to Reduce Feet Swelling

 –  Remember RICE! Doctors and Sports Medicine specialists will common recomend practicing the R.I.C.E method to deal with swelling in the lower limbs. The R.I.C.E method consists of:
     Rest: minimize activity on your feet as much as possible
     Ice: use ice packs (with a cloth layer protecting your skin) on the affected area for 20 minutes at a time
     Compression: wrap the foot and ankle with proper foot wrap, careful not to cut off circulation
     Elevation: prop up and elevate the feet above the heart level, as gravity helps move the fluid away from the feet

 –  Massage: Lightly apply pressure, beginning from your feet and moving up your calves.

 –  Foot Bath: Soak your feet in warm water, adding Epsom salts to soothe and improve bloodflow (Important: NOT for diabetics!)

 –  Take Breaks: if you have to sit for a long period of time, like on a long flight, find opportunities to go to the bathroom, allowing yourself a chance to stand and get your blood flowing.

 –  Stay Hydrated: When we are dehydrated, our bodies will hold on to more fluid than normal, making swelling worse.

 –  Support Your Feet: Most shoes are not built with proper arch supports, and can affect our gait for many hours of the day. Getting quality, custom fitted arch supports for your exact feet can make a major difference in how your feet feel!

Are you experiencing foot swelling?