As we swelter through another heatwave in Melbourne this summer, one part of your body might also be suffering – your feet.
If you are noticing your feet are noticeably swollen feet on a hot day, whether after walking around or even while resting at home – you are not alone, its fairly common.
Although you hear it a lot, drinking water is essential even for your feet and can be the first tool for combating or understanding why your feet swell in the heat – it’s often dehydration. And the first thing to do if your feet have become unbearably swollen is to immediately elevate them & stay cool.
As tempting as it is, sitting or standing for long periods of time can also create swelling of the feet in high temperatures, as your veins feel extra pressure.
The medical term for feet swelling is ‘edema’, caused by too much fluid and poor circulation or heightened pressure in blood vessels. The heat intensifies this, which is why you may notice it more on hot days, as your body retains more water & salt resulting in swelling.
You might be thinking “how can I stop my feet from swelling in the heat?”
Here are some Immediate Actions for Relief of Foot Swelling:
- Elevate Legs: Prop feet up on pillows or a footrest to align them above the heart, allowing gravity to reduce swelling.
- Stay Hydrated: Drink plenty of water. Dehydration causes the body to retain fluids, exacerbating swelling.
- Cool Down/Cold Compress: Apply cold water to feet, use a cold compress, or take a cool shower (blast legs with cold water at the end) to shrink blood vessels.
- Move Gently: As hard as it is on a hot day, try to avoid sitting or standing for long periods. Take short walks or do calf raises to boost circulation.
- Epsom Salt Soak: Soak your feet in a tub of warm (not hot) water mixed with Epsom salts. The magnesium can assist in reducing swelling and discomfort in the feet. Add some essential oils with anti-inflammatory properties such as lavender or peppermint oil to the water, or to your foot lotion after soaking.
- Massage: Gently massage legs and feet to stimulate blood and lymph flow. Ask someone to assist if it causes other mobility problems or strains.
Its also important to in future consider Preventative Measures:
- Dietary Choices: Limit sodium intake to reduce water retention.
- Comfortable Footwear: Wear loose-fitting, breathable shoes; avoid tight straps that can restrict blood flow. Archies Footwear slides & thongs are a Podiatrist approved option.
- Compression Gear: Consider wearing compression stockings to help with fluid management.
If you are still struggling with your feet on hot days, and swelling is persistent, uneven, accompanied by pain, redness, or if the skin feels hot – then its time to see a Podiatrist. All our Podiatrists in Thornbury can help identify the reasons for your foot swelling and provide treatment options and prepare you for hot days ahead. Book online or call us on 9480 4935 and let’s tackle those swelling feet together!