Content

• To step
• Part 1 of 3: Raise your feet and let them rest
• Part 2 of 3: Reduce swelling in the feet
• Part 3 of 3: Taking good care of your feet
• Warnings

It can feel great to relieve the load on your feet by raising them, especially if they are swollen. Raising your feet will make you feel more comfortable, whether they are fat because you are pregnant or because you have walked too much. Raising and resting your feet and taking good care of your feet will ensure that they are ready to take you to all of your everyday destinations.

To step

Part 1 of 3: Raise your feet and let them rest

1. Take off your shoes. Take off your shoes and socks before putting your feet up. Shoes can collect blood in your feet and cause them to swell. Socks can also cause this, especially if they are tight around the ankles. Wiggle your toes for a moment to get the blood flowing.
2. Lie down on a comfortable sofa or on a bed. Stretch your body on a long sofa or bed, lying on your back. Make sure you have plenty of room and that it doesn't seem like you're falling off the couch. Place a pillow under your neck or head if you like.
   • Do not lie flat on your back if you are pregnant and the first trimester is already over. Your uterus can then put too much pressure on the central artery, blocking blood flow, which is the opposite of what you want. Put a few pillows behind your back so that you are at a 45-degree angle.
3. Use pillows to get your feet above the level of your heart. Place pillows under your feet and ankles to raise them. Stack as many as you need to get above the level of your heart. If your feet are higher than your heart, the blood flows more easily from your feet, which improves blood flow.
   • You may be most comfortable if you also place one or two pillows under your calves to support your feet.
4. Keep your feet in an elevated position for 20 minutes several times a day. Raising your feet regularly for 20 minutes will reduce swelling. Use this time to reply to your emails, watch a movie, or perform other tasks that don't require you to stand.
   • If you have an injury, such as a sprained ankle, you can raise your feet even more often. Keep your feet elevated for a total of 2-3 hours.
   • If you notice that the swelling does not go away after doing this routine for a few days, make an appointment with your doctor.
5. When sitting in a chair, put your feet on an ottoman. Raising your feet slightly will reduce swelling that develops during the day. Use an ottoman or footstool to lift your feet off the ground as much as possible when you are seated. By raising your feet, you improve blood flow.
   • You can also buy a footrest for under your desk if you have to work while sitting for a long time.
6. Put ice on your feet if it feels comfortable. Wrap an icepack in a kitchen towel and cool your feet for ten minutes at a time when they are raised. Make sure there is at least an hour between two cooling moments. By doing this you can prevent further swelling and relieve pain. Always put something between the ice and your bare skin.
   • If you feel like you want to put ice on your feet more often because of the swelling or pain, make an appointment with your doctor.

Part 2 of 3: Reduce swelling in the feet

1. Don't sit too long in a row. Get up once every hour and then walk around for a few minutes to get your blood flowing. If you sit longer, blood can build up in your feet, causing them to become more swollen. If you have to sit for a long time, use a footstool to stimulate blood flow.
2. Wear compression stockings. Wear long compression stockings to improve blood flow and reduce foot swelling. Compression stockings work best if you wear them all day, especially if you have to stand a lot. Do not use compression stockings, because they pinch the ankles too much and can cause the feet to swell.
   • You can buy compression stockings at health stores or on the Internet.
3. Drink 6 to 8 glasses of 250 ml water per day. Drinking enough water will help flush out excess salts from your body and reduce foot swelling. Some adults need to drink more or less depending on their health condition or pregnancy. However, 1.5 liters of water is good for most people to keep swelling to a minimum.
   • Although you can occasionally drink cola or coffee, you should not include these drinks in your daily water intake. These drinks can actually work as a diuretic.
   • If you can't, don't force yourself to drink more.
4. Exercise regularly. Try to exercise for 30 minutes at least 4 to 5 days a week to get your blood flowing. Even regular walking will increase your heart rate, which can help prevent blood from building up in your feet. If you are sitting still a lot at the moment, you can slowly start moving for 15 minutes 4 times a week.
   • If you can move less because of your pregnancy or an injury, ask your doctor about exercises you can do to reduce the swelling.
   • Exercising with a friend makes it easier to stick to your new routine.
   • Certain yoga poses, such as lying on the floor with your legs up against the wall, can also help with swollen feet.
5. Do not wear shoes that are too small. Wear shoes that fit properly and make sure that the ball of your foot fits easily into the widest part of the shoe. If you wear shoes that are too small, you hinder the circulation, you get sore feet and you can even get injured.

Part 3 of 3: Taking good care of your feet

1. Wear shoes that support your feet well when you exercise. Athletic shoes with thick soles can support your feet when you run or jump. You can also buy gel insoles for extra support. Always wear shoes that provide stability when you move.
   • Buy your shoes at the end of the day when your feet are the most swollen. Shoes should fit properly even when your feet are at their greatest.
2. Lose weight. Try to maintain a good weight by eating healthy and exercising. Extra pounds can put a lot of strain on your feet and put more pressure on the blood vessels, especially when you are exercising. Even losing just a few pounds can reduce the swelling in your feet.
   • Your doctor can advise you on a healthy weight.
3. Don't wear high heels every day. Choose heels that are no higher than 5 cm and do not wear them too often. High heels can pinch your feet, and they put a lot of extra pressure on the balls of the feet. Putting a lot of weight on such a small area can cause swelling, pain and deformities.
   • If you still want to wear high heels, wide heels are better than stiletto heels, as they provide more stability.
4. Do not smoke. Smoking puts a strain on your heart and impairs blood flow. Because your feet are so far from your heart, they can become swollen and shiny. It can even make the skin thinner. Consider quitting smoking so you can improve your overall health and that of your feet.
5. Massage your feet to relieve pain and improve blood flow. Rub the soles of the feet with a massage roller to help the blood flow. You can also ask your partner to give you a foot massage so that you can improve blood flow and allow accumulated blood to flow back. Use your fingers to massage stiff or painful areas.
6. Take a pain reliever. If your doctor has ruled out that a serious condition is causing your swollen feet, you can safely take an anti-inflammatory pain reliever. Take 200 to 400 mg of ibuprofen every 4 to 6 hours to reduce swelling and pain.
   • Always consult your doctor before taking any medication. Some medications or conditions can respond poorly to anti-inflammatory painkillers such as ibuprofen.

Warnings

• If the swelling doesn't go away after a few days if you put your feet up regularly, see your doctor for an examination.
• Certain serious conditions, such as kidney and heart disease, can cause swollen feet, so don't ignore persistent swelling.
• Call a doctor immediately if you experience pain, redness, or warmth in the swollen feet, or if you have an open sore in that area.
• Call a doctor if you have breathlessness or swelling in just one leg.
• Protect swollen areas from further pressure or injury, as these areas often do not heal very well.