Have your shoes been feeling tighter lately? Are your ankles or toes looking puffier than usual? As we head into the colder months and the busy holiday season, I see a lot more patients coming in with swollen feet and ankles.
The combination of cooler weather, salty comfort foods, and more time on your feet—shopping, entertaining, or standing in the kitchen—can all take a toll on circulation and joint health. The good news? Most swelling is temporary and responds well to a few simple changes. Still, knowing when it’s a sign of something more serious is key to keeping your feet healthy through the holidays and beyond.
Common Reasons Your Feet Swell in the Fall and Winter
Swelling (called edema) happens when excess fluid builds up in the tissues of your feet and ankles. Here are a few common seasonal triggers:
- Long hours standing or walking: Holiday shopping, travel, or time spent cooking for gatherings can all cause fluid to pool in your lower legs
- Cold weather and circulation changes: Cooler temperatures can reduce blood flow, making swelling more likely for some people.
- Rich holiday foods and salty meals: A high-sodium diet causes fluid retention, leading to puffiness in the feet and ankles
- Tight footwear: As we age, we often gain weight, our arches can collapse, and our foot size (length and width) can increase. We may find ourselves in holiday shoes that are too small or too high; both are
liable to cause swelling. - Gout flare-ups: Gout is a painful form of arthritis is often triggered by rich foods like red meat, shellfish, and alcohol—favorites around Thanksgiving. Gout commonly affects the big toe joint, causing sudden swelling, redness, and intense pain.
- Sitting too long during travel: Long flights or car rides can limit circulation, especially around the holidays when people visit family.
When Swollen Feet Are A Cause for Concern
While mild swelling is common, some situations require prompt attention. Please reach out right away or 911 if you notice:
- Redness, warmth, or pain, especially if you have diabetes. This could signal infection or inflammation.
- Sudden swelling in one leg or foot only, which could point to a blood clot.
- Shortness of breath or chest pain along with swelling, which may be heart- or lung-related.
- Severe swelling with headaches or vision changes during pregnancy, which may indicate preeclampsia.
- If your swelling doesn’t improve after rest, elevation, or compression socks—or if you suspect a gout flare—it’s time to see a specialist.
Simple Ways to Reduce Swelling in Your Feet
You can often ease swelling at home and while shopping with a few simple steps:
- Elevate your feet above your heart for 15–20 minutes.
- Do ankle circles or short walks to promote circulation if you sit or stand for long periods.
- Take breaks often when shopping.
- Wear supportive, properly fitted shoes. Avoid tight shoes, socks that restrict circulation, and heels over 1 inch.
- Limit salty foods and alcohol, especially around holiday meals.
- Stay hydrated, which helps flush out excess sodium and reduce fluid buildup.
Keep Your Feet Healthy This Holiday Season
Your feet carry you through shopping trips, family gatherings, and every busy day in between. If swelling or pain is slowing you down, it’s important to have it evaluated.
Our office can pinpoint the cause, whether it’s circulation-related, inflammatory (like gout), or something more severe. From gentle, non-invasive treatments to prevention strategies, we’ll help you stay comfortable and active all season long.
Don’t ignore foot swelling this fall—especially before the holidays hit full swing. Schedule your appointment today so you can step into the season pain-free and ready to enjoy every moment.
