How to Stop Foot Swelling in the Heat

Summer is a time for sand, surf, and sun…and for letting your feet be out and on display. Unfortunately, it’s also a time for elevated heat and humidity, often leaving you with tired, swollen feet at the end of the day. Want to stop foot swelling in the heat so you can enjoy your staycations and getaways? In this post, we explain the causes of heat-related foot swelling. Then, we share tips for prevention and treatment options if your feet do swell up this summer.

Why Do my Feet Swell in the Heat?

When it’s hot outside, your blood vessels can expand to help cool off your body. (Increased blood flow near the surface of your skin helps your body release heat.) However, expanded blood vessels may release fluid into the surround skin tissue. In turn, you may notice that your lower legs, ankles and feet begin to swell. And the swelling could worsen if you engage in some of our favorite summer activities, like sitting for hours on the beach; standing in line while waiting for an amusement park ride; catching a long flight to reach your vacation destination; or simply strolling through town once you arrive, taking in the attractions during a long day of sightseeing. Heck, simply heading to work in our steamy hometown of Powder Springs could leave you with some seriously swollen feet at the end of the day.

The Science of Heat-Related Foot Swelling

As we mentioned, swollen feet develop when fluid accumulates in your skin tissue. Known as edema, this condition could be the result of compromised circulation or due to pressure increases in your blood vessel. Then, when you factor in heat and humidity, the problem could get worse by increasing your body’s tendency to retain both salt and fluid, thereby amplifying the swelling.

Preventing Foot Swelling in the Heat

While we can’t change the weather, we can change how our feet react to all that heat and humidity. So, if you want to stop your feet from swelling in the heat, try these simple prevention methods:

Increase your fluid intake. While it sounds counterintuitive, drinking water will help your body flush out unwanted fluid that collects in your skin tissue, helping prevent foot and ankle swelling
Up your movement, too. Whether you’re stuck in a car or plane for travel, or cemented to your beach chair for some rest and relaxation, try to break up all that sitting whenever you can. Simply getting up and walking a few times every hour can help. But if that’s not possible, there are movements you can make from a seated position—think circling your ankles, or bending and extending your knees—that can help prevent fluid from building up and causing swelling in your lower extremities. And, all throughout the summer—and the rest of the year—get regular cardiovascular exercise so you can improve your body’s circulation to help reduce your risk for fluid retention and swelling.
Consider compression socks. While you won’t want to wear them at the beach, pulling on some compression stockings for a long flight or a full day on your feet can help prevent fluid accumulation while boosting your circulation. Powder Springs podiatrist Dr. Alvin Cowans can help recommend a pair that provides the right amount of compression for your needs.
Cool off when you can. If you’re spending time outdoors, try to find a shady spot or bring a fan that can help you beat some of that heat. When conditions are really rough outside, there’s no shame in staying near the AC. And, if you know you’ll be in the heat, you can blast your legs with some cold water at the end of your morning shower in order to jumpstart your circulation. (This trick works well when you’re getting clean after a long day in the sun, as well.)
Watch what you eat. During the summer heat, avoiding chips or other salty foods is smart, since they can trigger water retention—and swelling—in your body. This tip is especially important before a long flight or road trip, and when you’re planning to spend a whole day in the sun.
Choose your shoes wisely. When you’ll be standing or walking for long periods of time, look for supportive footwear that’s breathable (natural materials are best) to help protect you from swollen feet.
Take a load off. As part of your summer relaxation, elevate your feet—ideally above the level of your heart—to help direct accumulated fluid up and out of your lower extremities.

Treating Feet that Swell in the Heat

Are you already dealing with swollen feet? Here are some tips and tricks that can help release that built-up fluid:

Apply a cold compress to your swollen feet or ankles. This will cause your blood vessels to constrict, reducing pressure and alleviating both swelling and inflammation.
Soak swollen feet in a tub filled with Epsom salts and warm water—this combination can help relieve mild discomfort and swelling.
Gently massaging your swollen feet can also help get blood and fluid flowing out of your feet to reduce swelling. For the best results, start at your feet, using light pressure and circular motions, and work your way up your legs and towards your knees.

When to See a Medical Professional

Most of the time, when your feet swell in the heat, it’s more of an uncomfortable nuisance than a serious problem. However, in some cases, edema could be a sign of an underlying, more serious concern. As such, you should call our office at 770-727-0614 if your swelling is chronic, or if you also notice heat, pain or redness in the swollen areas. (You can also follow this link to contact us and request an appointment.)