Do your feet look more swollen than usual? Maybe your shoes feel tighter, or you can see indentations when you press on your ankles. Perhaps you’ve wondered if this could be a sign of a medical problem.
Swollen feet and ankles are a common issue for many of my patients, especially as they age or become pregnant. Today, I’m going to discuss the eight most common reasons why your feet might be swelling, what you can do about it, and when you should see a healthcare professional.
Causes of Swollen Feet
Swelling occurs when excess fluid builds up in the tissues of your feet and ankles. It can occur because of lifestyle factors or medical conditions. Your body is constantly balancing fluid levels, and when this balance is disrupted, swelling can occur. The good news is that many cases of swollen feet are temporary and can be managed with simple interventions.
Prolonged Walking or Standing
The first and most common cause of swollen feet is spending too much time walking or standing. Maybe you’re on a job where you’re standing all day or you’re doing a lot of shopping or errands in preparation for the holiday season. Gravity can cause fluid to accumulate in your lower extremities. While this type of swelling can look alarming, it’s usually harmless and temporary.
To relieve swelling from prolonged walking or standing, rest and elevate your feet above your heart. Lie down and use pillows to prop up your feet for 15-20 minutes. You can also try doing gentle ankle circles and calf stretches to get your circulation moving.
If these methods don’t alleviate your swelling, you should contact your health care provider to ensure it’s not serious.
Spending Too Much Time Sitting
Spending too much time sitting can also cause swelling in your feet and ankles. Long plane rides are notorious for causing this problem. If your feet tend to swell in this situation, wearing compression socks can help as well as getting up and walking the aisles every hour.
Infection
A more serious cause of swelling is infection. If you have diabetes or diabetic neuropathy, you’re at increased risk for this problem due to the decreased sensation in your feet.
In addition to swelling, you may also experience redness, warmth, pain, and sometimes pus from a wound. You may also notice red streaks developing from this area, which is very serious. If you notice any of these symptoms, you should seek medical attention from your podiatrist or other provider immediately, as these symptoms could be life-threatening.
If you have diabetes, it’s critical to complete a daily foot inspection. You can learn more about caring for your diabetic feet by clicking on the video below.
Pregnancy and Swollen Feet
Pregnant women are also at higher risk for swollen feet due to the many changes that take place in the body. If you're pregnant, your body will produce 50% more blood and body fluids to meet the needs of the baby. In addition to retaining extra fluid, weight from the growing uterus can compress veins in your feet and ankles, preventing the return of blood to your heart. This type of swelling is most common in the 2nd and 3rd trimesters and can worsen at the end of the day or in hot weather.
To manage swelling during pregnancy, wear comfortable, supportive shoes with good arch support and avoid tight shoes or those with narrow toe boxes. Compression stockings can also be helpful, as they provide graduated pressure that helps push fluid back up toward your heart. When possible, elevate your feet above your heart, especially when resting.
Preeclampsia
While most swelling in pregnancy is temporary and not dangerous, the exception is a condition called preeclampsia. If you experience sudden, severe swelling, especially in your face and hands, combined with headaches, vision changes, or high blood pressure, seek immediate medical attention. This condition can be harmful to both you and the baby.
Significant Weight Gain
Significant weight gain can also trigger feet and ankles to swell. The additional weight puts more pressure on your feet and legs, which can inhibit circulation and cause fluid to accumulate. Carrying extra weight can also strain your heart, making it less efficient at pumping blood back from your extremities.
For people with diabetes, weight gain can worsen blood sugar control and increase the risk of complications. Excess weight also puts additional stress on your feet and ankles, which can lead to structural changes that contribute to swelling.
Working with a weight loss professional is the best way to optimize your nutrition and exercise routine to improve health and decrease swelling.
Wearing Improper Footwear
Wearing improper footwear can also cause swelling and lead to a variety of foot conditions. As we age or experience weight changes, our feet change, but many people don't adjust their footwear accordingly.
Some things to consider are:
- Aging can cause the ligaments in your feet to stretch, leading to a flattening of the arch and an increase in both foot length and width.
- Weight gain can also cause your feet to widen, making previously comfortable shoes feel tight and restrictive.
- Wearing shoes that are too tight, too narrow, or lack proper support can inhibit circulation and contribute to swelling.
- High heels are particularly problematic because they force your feet into an unnatural position, compress your toes, and can interfere with normal blood flow. The higher the heel, the more pressure is placed on the front of your foot, which can lead to swelling and pain.
- Pointed-toe shoes present similar problems by squeezing your toes together and restricting natural foot movement. Even if these shoes feel comfortable initially, wearing them for extended periods can lead to swelling, pain, and other foot problems.
To decrease swelling from your footwear ensure you’re wearing the correct size. Many adults are wearing shoes too small for their feet. In addition, purchase shoes with good arch support, adequate toe room, and cushioned soles. The best time to shop for shoes is in the afternoon when your feet are naturally at their largest. If you want to wear heels or more fashionable shoes for special occasions, consider bringing a comfortable backup pair and alternating them throughout the event.
Poor Diet
A poor diet can cause swollen feet. That’s because what you eat can play a big role in how your body manages fluid.
- Low Protein Diet: When your diet is low in protein, especially albumin, it can lead to edema, where fluid leaks into your tissues and causes swelling—most often in the lower legs, ankles, and feet.
- Deficiencies in essential vitamins and minerals, like B1 (thiamine), can also lead to circulation problems and swelling.
- Too Much Sodium: too much salt can cause your body to retain water, putting extra strain on your veins and lymphatic system.
That’s why a balanced, heart-healthy diet is crucial—not just for your overall health but also for keeping your feet and legs feeling comfortable and pain-free. Working with a dietician is the best way to ensure you’re meeting your nutritional needs and reduce swelling at the same time.
Other Medical Conditions
Finally, medical conditions such as heart failure, lung, kidney disease, and blood clots all have swollen lower extremities as a symptom. These conditions must be managed carefully by your provider to keep them from progressing. Fluid build-up in these conditions is a sign that the condition is worsening or not properly managed and can lead to further progression.
When to Seek Medical Attention for Swollen Feet
While many cases of swollen feet are benign and temporary, certain situations require prompt medical evaluation.
- Sudden, severe swelling, especially if it's accompanied by shortness of breath, chest pain, or rapid heart rate – these could be signs of a serious cardiovascular condition.
- Painful swelling that occurs suddenly overnight, is accompanied by severe pain, or shows signs of infection like redness, warmth, or discharge.
- History of heart, kidney, or liver disease: any new or worsening swelling should be evaluated promptly.
- Unilateral swelling: where only one foot or leg is affected – can be particularly concerning as it may indicate a blood clot or other serious condition. Don't ignore persistent swelling that doesn't improve with rest and elevation, or swelling that interferes with your ability to wear shoes or walk comfortably.
Prevention and Management Strategies
Beyond addressing the specific causes we've discussed, several general strategies can help prevent and manage swollen feet.
- Staying hydrated might seem counterintuitive, but proper hydration actually helps your body regulate fluid balance more effectively. Aim for adequate water intake throughout the day, but be mindful of excessive consumption, especially if you have heart or kidney conditions.
- Regular physical activity is crucial for maintaining good circulation. Even simple exercises like ankle circles, calf raises, and short walks can help activate your muscle pump and prevent fluid from pooling in your feet. If you have a sedentary job, try to take regular breaks to move around and stretch your legs.
- Dietary factors also play a role. Excessive sodium intake can cause your body to retain more fluid, contributing to swelling. Focus on a balanced diet rich in fruits, vegetables, and whole grains while limiting processed foods high in sodium.
- Medications: Be aware that some medications can cause fluid retention as a side effect – discuss this with your healthcare provider if you suspect your medications might be contributing to swelling.
Conclusion
Swollen feet are a common concern that can stem from various causes, ranging from simple lifestyle factors to more serious medical conditions. Understanding the difference between normal, temporary swelling and concerning symptoms is key to knowing when to seek help. Most cases of swollen feet respond well to simple interventions such as elevation, appropriate footwear, and lifestyle modifications.
