Swollen feet: what to do?

If the reason your feet are swelling is due to venous insufficiency, wearing compression stockings can greatly assist you. These are specially designed to exert graduated pressure on the legs, with stronger pressure at the ankles that gradually decreases up the leg. These devices help to stimulate venous return, thus preventing blood from pooling in the lower limbs and reducing fluid accumulation in the tissues. To maximize the benefits, it is recommended to put on the compression stockings in the morning, before the swelling begins, and to wear them throughout the day.

The benefit of wearing compression stockings to reduce swelling has been confirmed in several clinical studies. In one such study, twelve volunteers who tend to suffer from swollen legs and feet in the evening, wore a compression stocking on one leg daily for four days. The severity of the edema was evaluated using volumetric measurements. Without the stocking, the edema averaged 94.4 mL, compared to 62.4 mL with the stocking. Thus, wearing a compression stocking significantly reduced the swelling of the lower limbs.

In order to stimulate venous and lymphatic return and to soothe swollen feet, some phlebologists recommend slightly elevating your legs while sleeping. Indeed, due to gravity, this position would help the blood and stagnant fluids in the lower limbs to return to the heart. The pressure in the veins would be reduced, as would edema in the foot. At night, you can try placing a suitable cushion under your calves. Ensure that the elevation is comfortable and does not cause tension on the knees or hips. An elevation of about 15 centimeters is generally advised.

While these claims require further investigation, a slight elevation of the legs could indeed help to decrease the accumulation of blood in the feet and contribute to reducing swelling.

Taking care of your feet when they are swollen also involves exercise. In addition to its multiple benefits on heart health, muscle tone, and mood, exercise helps stimulate blood circulation, thus preventing and reducing foot edema. Indeed, when we exercise, the leg muscles are engaged: they contract and relax, acting like a pump that pushes blood and lymph towards the heart, which reduces the stagnation of fluids in the lower limbs. Among the most recommended sports for people suffering from swollen feet are walking, swimming, and cycling, activities that can easily be integrated into daily life. Practiced in cold water, swimming also has the advantage of having a massaging effect on the feet.

As of today, there are no clinical trials that concretely show the effect of exercise on foot edema. However, several studies have demonstrated that regular moderate physical activity positively impacts blood circulation. Therefore, it seems possible that exercise could help reduce foot swelling.

It is well-known that diet directly influences health. If you notice that your feet tend to swell easily, it may be worthwhile to examine your eating habits and potentially revise them. First and foremost, reducing your salt intake can help decrease swelling. Indeed, salt increases water retention in tissues, thereby raising the risk of edema. In cases of circulatory disorders, foods rich in potassium, such as bananas, avocados, and spinach, can be beneficial as they help regulate the body's fluid balance and reduce water retention by counteracting the effects of sodium.

Furthermore, antioxidants, such as vitamin C and flavonoids, have a protective effect on skin tissues and help to strengthen the walls of blood vessels. They are found in foods like turmeric, apricots, tomatoes, broccoli, and green tea. Hydration is also crucial. By promoting the proper functioning of the kidneys, it plays a key role in the regulation of body fluids and the elimination of toxins.

Performing a massage can also help alleviate swollen feet as it stimulates both blood and lymphatic circulation, thereby promoting the drainage of fluids accumulated in the tissues and helping to reduce edema. For an optimal massage, start by sitting comfortably and elevating your feet. Then use your thumbs to apply gentle but firm pressure on your foot, making circular motions to stimulate venous return. Focus especially on the sole, heels, and toes, before moving to the ankles. A regular massage of 10 to 15 minutes per day can not only help reduce swelling, but also relieve pain and tension accumulated in your feet.

Tip : For a more enjoyable massage, don't hesitate to use a massage oil.

A recent study has examined the effect of massage in reducing foot swelling in pregnant women. Pregnancy is indeed a period prone to this issue. For five days, a daily thirty-minute massage with warm water was performed on 31 pregnant women suffering from foot edema. The severity of the edema, rated from 0 to 4, was assessed before and after the intervention. Scientists observed a global reduction in foot swelling, presumably due to the massage. Other studies have also confirmed the benefits of massage in improving venous return.

When used in massage, certain natural ingredients could potentially help care for swollen feet. Peppermint, ginger, and aloe vera are often cited as natural alternatives for combating blood circulation issues. Indeed, according to some sources, the topical application of peppermint essential oil may have a vasodilatory effect by acting on melastatin 8 (TRMP-8), which is involved in controlling blood circulation. Aloe vera would act via the acemannan it contains, a molecule that stimulates the growth of new blood capillaries. Ginger, on the other hand, is said to be a natural anticoagulant.

However, it is important to put the effectiveness of the aforementioned ingredients into perspective. Indeed, the scientific evidence supporting the impact of these botanical extracts on blood circulation is very thin and primarily based on in vitrostudies. Moreover, no clinical trials have been conducted with individuals suffering from swollen feet or even heavy legs. Therefore, it is currently challenging to take a stance and assert that these ingredients can alleviate foot edema, even though there are encouraging signs.