Have you ever tried slipping on an old pair of shoes only to find they no longer fit? Your once-slender ankles and calves now feel swollen and tight, making even the most comfortable shoes unbearable. Whether or not your feet ache, swelling can be frustrating—especially when the only footwear that fits are flip-flops or slippers.

Swollen feet and ankles can be caused by long days in tight shoes, but they might also signal an underlying health issue. According to Dr. Britt H. Tonnessen, a vascular surgeon at Yale Medicine, there are over 50 different reasons why feet, ankles, and legs may swell. Since gravity pulls fluids down to the lower extremities, legs and feet are more prone to swelling than any other body part.

🩺 "If you were on the moon, you wouldn’t notice it happening as much!" Dr. Tonnessen explains.

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Why Do Feet Swell? The Science Behind It

The body has two main drainage systems that work to keep fluids from pooling in your legs:

🔹 The veins – Carry blood from the legs back to the heart.
🔹 The lymphatic system – Tiny channels that move fluids throughout the body.

When these systems don’t function properly, fluids remain trapped in the feet, ankles, or legs, leading to a type of swelling called edema.

🩺 “A little swelling at the end of the day is common and usually nothing serious,” says Dr. Tonnessen. “However, if it gets progressively worse over weeks or months, affects only one leg, or is accompanied by shortness of breath, it’s time to see a doctor.”

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10 Common Causes of Swollen Feet & What to Do About It

1. Standing or Sitting for Too Long

👣 Whether you’re on your feet all day or stuck sitting at a desk, gravity can cause fluid to accumulate in the legs.

✅ Fix it:
✔ Elevate your feet on a pillow when resting.
✔ Wear compression socks to prevent fluid buildup.

2. High Salt Intake

🧂 Foods like chips, fries, and canned soups contain high levels of sodium, which causes water retention and swelling.

✅ Fix it:
✔ Check food labels for sodium content.
✔ Aim for less than 2,400 mg of sodium daily.
✔ Increase potassium-rich foods like bananas, oranges, and spinach.

3. Injury or Inflammation

🩹 Swelling often accompanies sprains, fractures, or tendonitis. If your swollen foot is painful, an injury may be the culprit.

✅ Fix it:
✔ Follow the RICE method – Rest, Ice, Compression, Elevation.
✔ Seek medical attention for severe pain or deformity.

4. Pregnancy

🤰 Swollen feet are common during pregnancy due to increased fluid retention and weight gain. Additionally, the hormone relaxin loosens the ligaments in the feet, leading to wider, swollen feet.

✅ Fix it:
✔ Stay hydrated and engage in light exercise.
✔ Wear comfortable shoes and avoid standing for long periods.
⚠ Warning: If swelling is accompanied by headaches, nausea, or blurred vision, seek medical attention—this could indicate preeclampsia, a serious condition.

5. PMS & Hormonal Changes

🩸 Hormonal fluctuations before menstruation can cause temporary water retention.

✅ Fix it:
✔ Reduce salt intake.
✔ Drink more water and exercise to flush out excess fluids.

6. Excess Weight

⚖ Carrying extra weight puts pressure on the legs, making it harder for veins to pump fluids back up.

✅ Fix it:
✔ Losing just 10–20 pounds can significantly reduce swelling.
✔ Stay active with low-impact exercises like swimming or walking.

7. Medication Side Effects

💊 Certain medications, including birth control, steroids, antidepressants, and diabetes drugs, can cause fluid retention.

✅ Fix it:
✔ Talk to your doctor about alternatives if swelling persists.
✔ If switching medications isn’t an option, opt for comfortable footwear.

8. Varicose Veins

🩸 Weak veins in the legs can lead to poor circulation, causing fluid to pool and create swollen, discolored veins.

✅ Fix it:
✔ Wear compression socks.
✔ Keep legs elevated for at least 15 minutes daily.
✔ Consider weight loss and regular exercise.

9. Blood Clots (Deep Vein Thrombosis – DVT)

🛑 Warning: Swelling in one leg with pain, redness, or warmth could indicate a blood clot—a serious medical emergency.

✅ Fix it:
✔ Seek immediate medical attention if symptoms appear.
✔ Stay active and avoid long periods of inactivity (e.g., long flights).
✔ Drink plenty of water and stretch your legs regularly.

10. Heart, Liver, or Kidney Disease

🫀 Swelling that worsens over time and is accompanied by fatigue, nausea, or shortness of breath could indicate a serious underlying condition affecting these organs.

✅ Fix it:
✔ Consult a doctor immediately if swelling is severe or persistent.
✔ Monitor heart, kidney, and liver health regularly.

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When Should You See a Doctor?

⚠ See a doctor if swelling:
🔹 Persists for weeks or worsens over time
🔹 Only affects one foot or leg
🔹 Is accompanied by shortness of breath, chest pain, or skin discoloration
🔹 Leaves a dent when pressed

According to Dr. James Ioli, chief of podiatry at Harvard-affiliated Brigham and Women’s Hospital, swelling that lasts more than a few days or comes with other symptoms should not be ignored.

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Final Thoughts

While swollen feet are often harmless and can be relieved with simple lifestyle changes, persistent or severe swelling could indicate a more serious health issue. Pay attention to what triggers your swelling, and if in doubt, consult your doctor to rule out underlying conditions.

🔍 Taking care of your feet is taking care of your overall health!

Do you struggle with swollen feet? Let us know your go-to remedies! 👣💙

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