Keep Your Feet Swelling to a Minimum

Foot swelling, also known as edema, occurs when excess fluid accumulates in the tissues of the feet and ankles. It can be temporary and harmless or a sign of an underlying medical condition. Understanding the causes, symptoms, and solutions can help you manage and prevent foot swelling effectively.

Below we'll explore the most common causes of foot swelling, symptoms to watch for, when to seek medical attention, at-home remedies, lifestyle adjustments, and how to choose the best footwear to prevent swelling.

What Causes Foot Swelling?

Foot swelling can result from various factors, including lifestyle habits, environmental conditions, and medical conditions. Below are the most common causes:

1. Prolonged Standing or Sitting

Spending too much time on your feet or sitting for extended periods can cause fluid to pool in your lower extremities, leading to swelling. This is especially common for those with jobs that require standing all day, such as healthcare workers, teachers, or retail employees.

Prevention Tips:

• Take breaks to move around if sitting for long periods.
• Use footrests or small stools to elevate feet when seated.
• Perform ankle and calf exercises to promote blood flow.

2. Heat and Dehydration

Hot weather causes blood vessels to expand, leading to fluid retention. Dehydration can further contribute to swelling by reducing circulation efficiency.

Prevention Tips:

• Drink at least 8-10 glasses of water per day.
• Avoid excessive caffeine and alcohol, which can contribute to dehydration.
• Wear breathable shoes and socks to help regulate foot temperature.

3. High-Sodium Diet

A diet high in sodium can cause the body to retain water, leading to swelling in the feet and ankles. Processed foods, fast foods, and canned goods often contain excessive sodium.

Prevention Tips:

• Reduce salt intake and opt for fresh, whole foods.
• Increase potassium-rich foods like bananas, oranges, and leafy greens.
• Drink herbal teas and infuse water with lemon or cucumber for natural detoxification.

4. Pregnancy

Hormonal changes and increased blood volume during pregnancy can lead to fluid retention and swelling. The growing uterus also puts pressure on veins, reducing circulation.

Prevention Tips:

• Elevate feet when sitting or lying down.
• Sleep on the left side to reduce pressure on veins.
• Wear maternity compression stockings to improve circulation.

5. Ill-Fitting Shoes

Wearing tight or unsupportive shoes can restrict circulation and contribute to swelling. This is particularly common among those who wear high heels frequently.

Prevention Tips:

• Choose shoes with a roomy toe box and good arch support.
• Avoid wearing high heels for long periods.
• Opt for orthopedic or ergonomic footwear when possible.

6. Underlying Medical Conditions

Chronic foot swelling may be a symptom of conditions such as:

• Venous insufficiency: Poor circulation causing blood to pool in the legs.
• Lymphedema: A blockage in the lymphatic system leading to fluid retention.
• Kidney or heart disease: Issues in fluid regulation by the body.
• Deep vein thrombosis (DVT): A blood clot in the leg that requires immediate medical attention.

Symptoms of Foot Swelling

Foot swelling can manifest in a variety of ways, often beginning with mild discomfort and progressing to more noticeable symptoms. Identifying these signs early can help prevent complications and guide you toward effective treatment.

1. Tight or Puffy Skin Around the Feet and Ankles

Swollen feet often appear bloated or stretched, with skin that feels tight and may be difficult to pinch. You may also notice a glossy or shiny appearance due to excess fluid buildup.

2. Difficulty Wearing Shoes

As swelling increases, shoes may feel tighter than usual, making it uncomfortable or even painful to walk. You may need to size up or switch to shoes with adjustable straps or a wider fit to accommodate the swelling.

3. Indentations Left by Socks or Shoes

A common sign of edema is the presence of indentations or marks left by tight socks or footwear. If the marks persist for an extended period, it could indicate fluid retention and poor circulation.

4. A Feeling of Heaviness or Discomfort in the Feet

Swollen feet often feel heavier than usual, making movement more difficult. This discomfort can worsen throughout the day, particularly after prolonged standing or walking.

5. Skin Discoloration or Warm Sensation in the Affected Area

In more severe cases, swelling may cause redness or a warm sensation, which could indicate inflammation or an underlying issue such as an infection or circulation problem.

If swelling is accompanied by pain, redness, shortness of breath, or occurs suddenly, seek medical attention immediately, as it could be a sign of a more serious condition like deep vein thrombosis (DVT) or heart-related issues.

At-Home Remedies for Foot Swelling

If your foot swelling is mild and not due to an underlying health condition, these at-home remedies can help reduce inflammation and improve circulation.

1. Stay Hydrated

Drinking plenty of water is essential for maintaining proper fluid balance in the body. Dehydration can lead to fluid retention, exacerbating swelling in the feet and ankles. Aim for at least 8–10 glasses of water per day, and consider adding electrolyte-rich beverages if you're physically active or sweating heavily.

2. Elevate Your Feet

Raising your feet above heart level for 20–30 minutes at a time helps reduce swelling by promoting fluid drainage back toward the heart. If you spend long hours sitting or standing, take breaks throughout the day to elevate your legs and improve circulation.

3. Wear Compression Socks

Compression socks provide gentle pressure to the legs and feet, preventing blood from pooling in the lower extremities. These socks can be particularly beneficial for individuals who stand for long periods, frequent travelers, or those with circulatory issues. Be sure to choose a comfortable fit that isn’t too tight to avoid restricting blood flow.

4. Exercise Regularly

Physical activity encourages circulation and prevents fluid buildup in the feet. Low-impact exercises such as walking, swimming, and yoga can help keep blood and lymphatic fluid moving properly.

Check out these yoga poses for better posture that can help with circulation and mobility. Gentle stretching exercises, including toe flexes and calf raises, can also improve blood flow and reduce foot swelling.

5. Reduce Salt Intake

Consuming excessive amounts of sodium can lead to water retention, increasing swelling in the feet and ankles. To minimize this effect:

• Avoid processed and packaged foods, which are often high in sodium.
• Incorporate potassium-rich foods such as bananas, oranges, and spinach into your diet to help balance fluid levels.
• Read about what to eat before running to maintain energy and proper hydration levels.

6. Use Cold Therapy

Applying an ice pack or soaking your feet in cold water for 15–20 minutes can help reduce inflammation and swelling. Cold therapy constricts blood vessels, which limits fluid leakage into surrounding tissues. This method is particularly useful after a long day on your feet or following extended periods of activity.

For additional insights on foot health, read about plantar fasciitis prevention during pregnancy.

Step into Comfort with KURU

Swollen feet can be a frustrating and uncomfortable experience, but with the right lifestyle changes, self-care techniques, and preventive measures, you can keep foot swelling under control. Whether you're staying hydrated, elevating your feet, or adjusting your diet, small steps can lead to significant improvements in your foot health.

One of the most effective ways to prevent and manage foot swelling is by wearing the right shoes. At KURU, we prioritize foot health with ergonomic designs that provide superior support, cushioning, and breathability. Our heel-hugging KURUSOLE technology helps promote natural foot alignment, enhances circulation, and alleviates foot discomfort—making every step more comfortable.

Explore our collection of wide-toe box, arch-supportive, and ultra-cushioned shoes designed to reduce foot fatigue and swelling. Whether you're standing all day, recovering from an injury, or simply prioritizing comfort, KURU has the perfect fit for you.

About Us

At KURU, we're on a mission to help you Heel Better™ with footwear technology designed to relieve foot pain, so you can live a life you love. Since launching our innovative technology in 2008, we’ve received more than 37,000 five-star reviews from thousands of customers who tell us their KURU shoes helped them get back to doing what they love.

For all media inquiries, please contact us at pr@kurufootwear.com.