Swollen feet are more than an inconvenience—they can signal underlying health issues, limit your mobility, and significantly impact your quality of life. Whether you're dealing with occasional puffiness after a long day or chronic swelling that makes shoes feel impossibly tight, understanding the cause is essential for finding the right remedy.

At Central Florida Foot & Ankle Institute, our podiatrists help Orlando-area patients identify why their feet are swelling and develop targeted treatment plans that provide lasting relief.

Understanding Why Feet Swell

Swelling in the feet and ankles—medically known as peripheral edema—occurs when excess fluid accumulates in the tissues. This can happen for numerous reasons, ranging from benign to serious.

The Mechanics of Foot Swelling

Under normal circumstances, your body maintains a careful balance of fluids. Blood circulates through tiny capillaries, delivering oxygen and nutrients while removing waste. Several systems work together to prevent fluid buildup:

Venous return: Veins carry blood back to the heart
Lymphatic system: Removes excess fluid from tissues
Kidney function: Regulates overall fluid balance
Heart function: Pumps blood effectively throughout the body

When any of these systems struggle, fluid can accumulate in the lowest points of your body—your feet and ankles.

Common Causes of Foot Swelling

Lifestyle and Environmental Factors

Prolonged standing or sitting: Florida's service industry workers—theme park employees, restaurant staff, healthcare workers—frequently experience foot swelling from hours on their feet. Conversely, long periods of sitting (desk jobs, long flights) also cause swelling due to reduced circulation. Heat and humidity: Central Florida's climate contributes significantly to foot swelling. High temperatures cause blood vessels to dilate, allowing more fluid to leak into surrounding tissues. The National Institutes of Health notes that heat-related swelling is particularly common in people not acclimated to warm climates. High sodium intake: Excessive salt consumption causes your body to retain water, often manifesting as swollen feet and ankles. Footwear issues: Tight shoes restrict circulation, while completely flat shoes (like flip-flops) lack support and can contribute to swelling.

Medical Conditions That Cause Foot Swelling

Venous insufficiency: When valves in leg veins weaken, blood pools in the lower extremities. This is one of the most common causes of chronic foot swelling in adults. Lymphedema: Damage or blockage to the lymphatic system prevents proper fluid drainage, causing persistent swelling that worsens over time. Heart conditions: Congestive heart failure reduces the heart's pumping efficiency, leading to fluid backup in the extremities. Kidney disease: Impaired kidney function affects fluid regulation throughout the body. Liver disease: Liver problems can reduce protein production, affecting fluid balance and causing swelling. Arthritis: Inflammatory conditions like rheumatoid arthritis or gout cause joint inflammation and localized swelling. Infections: Cellulitis and other foot infections cause significant swelling, often accompanied by redness and warmth. Blood clots (DVT): Deep vein thrombosis causes sudden swelling, usually in one leg, and requires immediate medical attention.

Medication-Induced Swelling

Many common medications can cause foot swelling as a side effect:

Calcium channel blockers (blood pressure medications)
NSAIDs (ibuprofen, naproxen)
Steroids (prednisone)
Diabetes medications (some types)
Hormone therapies (estrogen, testosterone)
Antidepressants (certain classes)

Home Remedies for Foot Swelling

Elevation: The Foundation of Treatment

Proper technique:

Elevate feet above heart level
Use pillows or a wedge cushion
Aim for 15-20 minutes, 3-4 times daily
Sleep with feet slightly elevated

Why it works: Gravity helps excess fluid drain from the feet back toward the heart, reducing swelling relatively quickly.

Compression Therapy

Compression socks or stockings:

Start with 15-20 mmHg compression for mild swelling
Graduate to 20-30 mmHg for moderate swelling
Put on first thing in the morning before swelling develops
Remove at bedtime

Key considerations:

Ensure proper fit (too tight can worsen circulation)
Replace when elastic wears out
Those with arterial disease should consult a doctor first

Movement and Exercise

Circulation-boosting exercises:

Ankle pumps: Point and flex feet 20 times
Ankle circles: Rotate each ankle 10 times each direction
Toe curls: Scrunch towel with toes
Calf raises: Rise on toes, lower slowly

Walking: Even 10-15 minute walks activate the muscle pump mechanism that helps move fluid out of the feet. Swimming/water aerobics: The pressure of water provides natural compression while enabling low-impact exercise—particularly beneficial in Florida's warm climate.

Cold Therapy

Ice application:

Wrap ice pack in thin towel
Apply for 15-20 minutes
Repeat several times daily

Cold water soak:

Fill basin with cool (not ice-cold) water
Soak feet for 15-20 minutes
Add Epsom salt if desired (1/2 cup per gallon)

Dietary Modifications

Reduce sodium intake: According to the American Heart Association, most Americans consume far more than the recommended 2,300 mg of sodium daily. Reducing salt can significantly decrease fluid retention. Foods that reduce swelling:

Cucumbers (natural diuretic)
Celery (anti-inflammatory)
Leafy greens (magnesium-rich)
Berries (antioxidants)
Fatty fish (omega-3s reduce inflammation)

Stay hydrated: Counterintuitively, drinking adequate water helps reduce swelling by preventing your body from retaining fluid. Limit alcohol and caffeine: Both can contribute to dehydration and fluid retention.

Massage Techniques

Self-massage for swollen feet:

Start at the toes, using gentle upward strokes
Work toward the ankle and calf
Use moderate pressure—not painful
Massage for 10-15 minutes daily

Massage tools:

Foam rollers for calves
Tennis ball under foot arch
Specialized foot massagers

Professional Treatments for Foot Swelling

When home remedies aren't enough, professional intervention may be necessary.

Diagnostic Evaluation

At Central Florida Foot & Ankle Institute, we determine the cause of your swelling through:

Comprehensive physical examination
Review of medications and medical history
Blood tests (kidney function, liver function, etc.)
Ultrasound (checking for blood clots or venous insufficiency)
Referral for cardiac or vascular evaluation when indicated

Medical Treatments

Diuretics: Prescription water pills help the body eliminate excess fluid. These require medical supervision and monitoring. MLS Laser Therapy: This advanced treatment reduces inflammation at the cellular level, providing relief for swelling related to injuries, arthritis, or chronic conditions. Wound care: For swelling caused by infections, proper wound management and antibiotics are essential. Custom orthotics: Properly designed orthotics improve foot mechanics and circulation, reducing swelling for some patients.

Compression Therapy (Professional Grade)

Pneumatic compression devices: These devices use inflating air chambers to rhythmically compress the legs, dramatically improving lymphatic drainage. Custom compression garments: Measured and fitted professionally for optimal effectiveness.

When Foot Swelling Is Serious: Warning Signs

Seek immediate medical attention if you experience:

Sudden, severe swelling in one leg (possible blood clot)
Swelling accompanied by chest pain or difficulty breathing
Swelling with fever and red streaks (possible infection spreading)
Swelling after an injury with inability to bear weight
New swelling in a
Swelling that pits deeply and doesn't rebound quickly

Schedule a podiatric evaluation for:

Swelling that persists despite home treatment
Gradually worsening swelling over weeks
Swelling affecting your ability to wear shoes
Swelling accompanied by pain or skin changes
Recurring swelling episodes

Special Considerations for Central Florida Residents

Managing Swelling in Florida's Climate

Beat the heat:

Stay in air conditioning during peak heat hours
Avoid prolonged outdoor activities midday
Take cooling breaks during outdoor work

Theme park strategies:

Wear supportive, breathable shoes
Elevate feet during breaks
Wear compression socks
Stay hydrated throughout the day

Beach and pool days:

Alternate between sitting and walking
Cool feet in the water frequently
Avoid excessive sun exposure (which dilates blood vessels)

Occupational Considerations

Many Orlando-area jobs require prolonged standing:

Healthcare workers
Hospitality industry
Retail employees
Theme park cast members

Workplace strategies:

Anti-fatigue mats at workstations
Supportive, job-appropriate footwear
Brief walking breaks every hour
Compression socks for shifts over 4 hours

Preventing Foot Swelling

Daily Habits for Swelling Prevention

Movement:

Avoid sitting or standing in one position for more than an hour
Take walking breaks throughout the day
Perform ankle exercises while seated

Footwear:

Choose supportive shoes with proper fit
Avoid very high heels or completely flat shoes
Allow shoes to dry completely between wearings

Evening routine:

Elevate feet while watching TV
Perform gentle stretches
Consider evening compression sock wear

Sleep positioning:

Elevate feet slightly with pillows
Consider a bed wedge for chronic swelling

Frequently Asked Questions

Why do my feet swell more in the evening?

Throughout the day, gravity pulls fluid downward into your feet. The longer you're upright, the more fluid accumulates. Additionally, the muscle pump action (from walking) that helps move fluid decreases when you're sedentary.

Can foot swelling be a sign of heart problems?

Yes. Persistent swelling in both feet, especially when accompanied by shortness of breath, fatigue, or rapid weight gain, can indicate heart failure. This requires prompt medical evaluation.

How long does it take for swollen feet to go down?

Simple swelling from standing or heat typically resolves within hours with elevation and rest. Medical causes may require ongoing treatment, and swelling may take days to weeks to significantly improve.

Is it safe to use compression socks every day?

For most people, yes. Compression socks are safe for daily use and are recommended for those with chronic swelling. However, those with peripheral artery disease or certain skin conditions should consult a healthcare provider first.

Why is only one foot swelling?

Unilateral (one-sided) swelling suggests a localized cause such as injury, infection, blood clot, or localized vascular issue. This pattern warrants prompt medical evaluation.

Get Expert Help for Persistent Foot Swelling

If home remedies aren't providing relief, or if you're concerned about underlying causes of your foot swelling, our team at Central Florida Foot & Ankle Institute can help.

We serve patients throughout Orlando, Lake Mary, Apopka, Sanford, and the surrounding areas with comprehensive diagnostic and treatment services for all causes of foot and ankle swelling.

Contact us today to schedule your evaluation and take the first step toward comfortable, healthy feet.

Central Florida Foot & Ankle Institute offers comprehensive podiatric care, including diagnosis and treatment of conditions causing foot swelling. Our board-certified podiatrists combine expertise with advanced treatments to help you find lasting relief.

Foot Swelling Remedies: Expert Guide to Causes and Treatments