Swollen feet, also known as edema, is a common medical condition that refers to the abnormal accumulation of fluid in the tissues of the lower limbs. The severity of edema can be determined by a compression test.

Usually, the doctor or patient can press the swollen part of the foot or calf with their fingers for a few seconds and then observe whether the pressed part is sunken. If the sunken part lasts for several seconds or even longer, it means that the edema is more serious and is called "pitting edema".

Next, we will discuss in detail the various causes of leg edema and the corresponding treatment methods.

Causes of Swelling in the Feet

Pregnancy

During pregnancy, the body undergoes significant changes, including increased fluid retention. This additional fluid, combined with the pressure from the growing uterus, often leads to swelling in the feet, especially in the later stages of pregnancy.

Foot or Ankle Injury

Injuries to the foot or ankle, such as sprains or fractures, can cause swelling as the body's natural response is to send extra blood to the affected area to promote healing. This localized swelling is typically accompanied by pain and reduced mobility.

Heart Disease

Heart disease can lead to poor circulation, causing fluid to accumulate in the lower extremities, resulting in swollen feet. This type of swelling is often a sign of a more serious condition, such as congestive heart failure, and requires prompt medical attention.

Blood Clot

A blood clot in the veins, known as deep vein thrombosis (DVT), can block blood flow, leading to swelling in the affected leg or foot. This condition is serious and can lead to complications if not treated immediately.

Infection

Infections in the feet, whether from a cut, wound, or other sources, can cause inflammation and swelling as the body fights off harmful bacteria or viruses. This type of swelling is usually accompanied by redness, warmth, and pain.

Standing or Sitting in the Same Position for Too Long

Remaining in the same position for extended periods, whether standing or sitting, can cause fluid to pool in the lower legs and feet, leading to swelling. Regular movement and elevating the feet can help reduce this type of swelling.

Eating Too Much Salty Food

Excessive salt intake can lead to fluid retention throughout the body, including the feet. Reducing salt in your diet can help manage and prevent swelling caused by this factor.

Being Overweight

Carrying excess weight puts additional pressure on the legs and feet, which can lead to swelling over time. Weight management through diet and exercise can help alleviate this condition.

Taking Certain Medicines

Certain medications, such as blood pressure medicines, contraceptive pills, hormone therapy, antidepressants, and steroids, may have side effects that include swelling in the feet. If you suspect your medication is causing swelling, consult your doctor for possible alternatives.

An Insect Bite or Sting

An insect bite or sting can cause localized swelling as part of an allergic reaction. This type of swelling is usually temporary and can be treated with antihistamines or anti-inflammatory medications.

How to Treat Swelling in the Feet

Use Compression Stockings

Compression stockings are designed to improve blood flow from the legs back to the heart. They work by applying gentle pressure, helping veins to carry blood more efficiently. This can prevent problems like varicose veins, reduce swelling, and improve comfort when standing or sitting for long periods of time. Nurses and athletes alike use it to reduce leg fatigue and swelling.

The effectiveness of compression stockings can vary. They have been scientifically proven to help treat conditions like venous insufficiency, lymphedema, and blood clots. For those who have leg swelling or stand for long periods of time, compression stockings can be a game changer. However, they may not be particularly effective for problems like plantar fasciitis or general foot pain.

For everyday use, socks with lower levels of compression (10-20 mmHg) are sufficient for most people. These socks are more comfortable and suitable for long periods of sitting, such as sitting at a desk or casual wear.

Compression stockings are highly recommended for the following conditions:

• Venous insufficiency: The veins have difficulty carrying blood from the extremities back to the heart.
• Lymphedema: Severe swelling causes the skin to thicken and harden.
• Varicose and spider veins: The veins become enlarged and overworked.
• Blood clots (deep vein thrombosis): Compression stockings can prevent blood clots, especially after surgery or during long-distance flights.

Soak Your Feet with Epsom Salts

Soaking your feet in cold water and Epsom salts is an old and effective way to reduce leg swelling. Epsom salts, scientifically known as magnesium sulfate, are absorbed through the skin to help soothe muscles, relieve inflammation, and promote the removal of excess fluid from the body. Soaking your feet in an Epsom salt solution for 15-20 minutes a few times a week in warm water can effectively reduce leg swelling caused by sitting or standing for long periods of time. It also has a relaxing effect on the whole body.

Elevate Your Feet

When you feel swelling in your legs or feet, you can relieve symptoms by elevating your feet. Elevating your feet above your heart helps use gravity to help blood and fluid flow from the legs back to the heart, thereby reducing swelling. You can rest your feet on pillows or raise your feet when sleeping. This method is simple and easy to do, especially for those who feel heavy and swollen legs at the end of the day.

Massage Your Feet

Massage is an effective way to physically promote the flow of blood and lymph fluid to help reduce leg swelling. Using the palm of your hand or a roller tool to massage from the toes to the calf can help push the retained fluid upward and accelerate its return to the heart. For better results, you can use some soothing massage oil or lotion to increase the comfort of the massage.

Stay Hydrated

Adequate water intake can help the kidneys effectively filter and excrete salt and waste from the body, thereby reducing the risk of edema. When the body is dehydrated, it will automatically retain water to cope with dehydration, which in turn can cause swelling in the legs and feet. Therefore, make sure to drink enough water every day, especially in hot weather or after exercise, and pay more attention to hydration.

Keep Physically Active

Moderate physical activity helps promote blood circulation and reduce fluid accumulation in the legs. Staying in the same position for a long time (such as standing or sitting) can cause blood flow to slow down, which can cause swelling. Getting up and moving around regularly, doing some simple leg stretches, walking, or light exercises such as ankle circles and leg lifts, can effectively improve circulation and reduce edema. In addition, regular exercise can also help maintain a healthy weight, reduce pressure on the legs, and prevent swelling.

Increase Magnesium Intake

Magnesium is a mineral that is very important for maintaining fluid balance and promoting blood circulation. Insufficient magnesium can cause fluid to accumulate in the body, which in turn causes leg swelling. Eating foods rich in magnesium, such as nuts, seeds, whole grains, green leafy vegetables, and beans, can help relieve edema. If it is difficult to get enough magnesium in your daily diet, appropriate magnesium supplements can also be considered, but it is recommended to consult a doctor before use.

Reduce Salt Intake

Excessive salt intake can lead to high sodium levels in the body, which affects the kidneys' ability to drain water, which in turn causes water retention, especially swelling in the legs and feet. To avoid this, it is recommended to reduce the salt intake in the diet, try to choose low-sodium foods, and avoid processed foods and fast food. Gradually reducing the amount of salt in your diet can also help your palate adjust to a lighter diet, which can help with long-term health.

Manage Your Weight

Being overweight can increase pressure on your legs, making it easier for blood and fluid to accumulate in your lower extremities, leading to swelling. Maintaining a healthy weight through proper diet and regular exercise can reduce the burden on your legs and prevent or reduce the occurrence of edema. Managing your weight not only helps improve leg health but also promotes overall physical health and reduces the risk of a variety of chronic diseases.

Increase Your Potassium Intake

Potassium is an important mineral that helps regulate fluid balance in the body and can help offset the effects of excess sodium, thereby reducing edema. Foods rich in potassium include bananas, oranges, potatoes, spinach, and tomatoes. Increasing your intake of these foods can help reduce swelling in your legs. If your dietary potassium intake is insufficient, you may also consider taking appropriate potassium supplements, but this should be done under the guidance of a doctor to avoid excessive potassium intake.

Conclusion

Although leg edema can be relieved with simple home care and lifestyle adjustments in many cases, if edema persists or is accompanied by other symptoms such as pain, fever, or difficulty breathing, it is recommended to seek medical attention in time to rule out potential serious health problems. Early intervention and professional diagnosis can help you better manage and prevent the occurrence of edema.

In addition, using high-quality compression socks is one of the effective ways to relieve and prevent leg edema. You can buy high-quality and cost-effective compression socks at Plusock. They not only provide appropriate pressure and help blood circulation but also fit your legs comfortably and are suitable for daily wear.