Do your feet look puffier than usual? Maybe your shoes suddenly feel tighter or less comfortable. Foot and ankle swelling (also called edema) is common — especially as we get older, gain weight, or spend long hours on our feet. While sometimes swelling is related to health conditions, it’s often linked to lifestyle factors, including the shoes we wear.
What Causes Foot Swelling?
Swelling occurs when excess fluid builds up in the soft tissues of your feet and ankles. A few common reasons include:
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Improper footwear: Shoes that are too tight, narrow, or unsupportive can restrict blood flow and lead to swelling.
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Aging: Over time, the ligaments in your feet stretch, causing your arches to flatten and your feet to become longer and wider.
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Weight changes: Weight gain can place extra pressure on your feet and contribute to widening, making your shoes feel snug.
Why Shoe Fit Matters
Wearing shoes that don’t fit properly can do more than cause discomfort — it can actually make swelling worse. High heels and pointed-toe shoes are especially problematic because they:
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Force your feet into unnatural positions
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Compress your toes
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Interfere with healthy circulation
How to Choose the Right Shoes
To keep swelling under control and prevent foot pain:
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Shop for shoes in the afternoon, when your feet are naturally at their largest.
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Look for shoes with good arch support, a roomy toe box, and cushioned soles.
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Make sure your shoes don’t pinch or feel tight across the top or sides.
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If you wear dress shoes or heels for special occasions, bring a comfortable backup pair and switch them out throughout the event.
When to See a Podiatrist
If you notice sudden or persistent swelling, or if your feet feel uncomfortable no matter what shoes you wear, it’s best to have them evaluated. A podiatrist can check for underlying causes, assess your shoe fit, and recommend treatments or custom orthotics to help reduce swelling and protect your long-term foot health.
