If your feet are swollen, taking a load off feels great.Whether your feet are puffy due to pregnancy or too much walking, elevating them can make you more comfortable.Maintaining good foot health, raising and resting your feet, and reducing foot swelling are all things you can do.
Step 1: Take your shoes off.
Before elevating your feet, take off your shoes and socks.Blood can pool in your feet if you wear shoes.If socks are tight around the ankle, they can do this as well.Give your toes some wiggle to get blood flowing.
Step 2: Lie down on the couch or bed.
You can lie on your back on a couch or bed.You don't want to roll off the couch if you have lots of room.If you feel more comfortable, prop up your neck and back with a pillow.If you are pregnant, lie down on your back.The opposite of what you want to do is that your uterus can put too much pressure on the central arteries.You should place a couple of pillows behind your back.
Step 3: Put pillows on your feet to raise your heart rate.
Place pillows under your feet.If you want to elevate your feet to the level of your heart, you need to stack as many as you can.It is easier for your heart to increase circulation if you raise your feet to heart level.You can put a pillow under your calves to support your elevated feet.
Step 4: For the duration of the day, keep your feet elevated.
The swelling should be reduced by 20 minutes of elevation.You can use this time to catch up on email, watch a movie, or do other tasks that don't require you to stand.You want to elevate your foot more often if you have an injury.Try to have your foot elevated for 3 hours a day.You should make an appointment with your doctor if you find that your foot swelling doesn't go down after using this routine for a few days.
Step 5: When sitting in a chair, place your feet on a footstool.
Even slight elevation will reduce swelling.Lift your feet off the ground with an ottoman or footstool.Blood circulation will increase when you raise your feet.If you spend a lot of time sitting at work, you can purchase a small footstool.
Step 6: Ice should be applied if it feels good.
You can ice your elevated feet with an ice pack wrapped in a tea towel.Wait at least 20 minutes.It is possible to reduce swelling further by doing this.Use a barrier between the ice and your skin.If you need to ice your feet more frequently because of swelling and pain, make an appointment with your doctor.
Step 7: Do not sit for long periods of time.
If you want to keep your blood flowing, get up once an hour and walk around for a few minutes.Blood pooling in your feet can be caused by long periods of sitting.If you have to sit for a long time, use a footstool.
Step 8: Support stockings are worn.
Swelling in your feet can be alleviated by wearing full-length support stockings.If you are going to be standing a lot, you should wear stockings all day.Compression socks may squeeze above the ankle and cause foot swelling.You can buy support stockings at health supply stores.
Step 9: You should drink 6 to 8 glasses of water a day.
It is possible to reduce foot swelling by drinking enough water.Depending on health conditions, some adults may need more or less.Most people will keep excess swelling to a minimum if they drink at least 48 ounces of water a day.Do not count coffee or soda as part of your daily water intake.They have an effect on the body.Do not force yourself to drink more if you can't.
Step 10: Get some exercise.
Aim to work out for at least 30 minutes a day.Even a casual walk will keep your heart rate up.If you are sedentary and want to work your way up to 4 days a week, start with a 15 minute session one day at a time.Ask your doctor what exercises you can do to alleviate swelling if you have limitations due to pregnancy or injury.It is possible to stick to a new fitness routine by exercising with a friend.Certain yoga poses, such as lying on the floor with your legs up against the wall, can reduce foot swelling.
Step 11: Don't wear shoes that are too small.
If you want the ball of your foot to fit in the widest part of the shoe, wear shoes that fit you well.It can cut off circulation if you wear shoes that are too small.
Step 12: Contribute to exercise by wearing supportive shoes.
Extra cushion for running and jumping can be provided by thick-soled sneakers.Gel inserts can be bought for added support.If you are going to be active, wear shoes with a lot of structure and stability.It's a good idea to shop for shoes at the end of the day.Even though shoes are at their largest, they should fit your feet well.
Step 13: Lose any more weight.
Maintaining a healthy weight is important for your height.If you are active, additional pounds can put pressure on your feet.Losing a pound or two will decrease foot swelling.Your doctor can tell you what a healthy weight range is for you.
Step 14: Do not wear high heels every day.
Try not to wear high heels a lot.High heels can cause a lot of pressure on the ball of your foot.It can cause swelling, pain, and even displacement of bones if you put too much weight on a small area.If you want to wear high heels but don't like the look of a stiletto, you can wear a chunky heel.
Step 15: Don't use tobacco.
Smoking makes it harder to circulate your blood.Since your feet are so far away from your heart, they can get swollen and shiny.Your skin can become thin.If you want to improve your health, consider quitting smoking.
Step 16: It's a good idea to massage your feet to relieve pain.
Rub the sole of your foot with a rolling pin.It is possible to ask a partner to rub the soles of your feet, which will increase circulation and clear pooled blood.Use your fingers to massage.
Step 17: Minor pain can be managed with over-the-counter anti-inflammatories.
Taking over-the-counter anti-inflammatories to manage foot swelling is usually safe if your doctor has ruled out more serious conditions.Ibuprofen should be taken every 4 to 6 hours to reduce swelling and reduce pain.Before taking any medication, check with your doctor.Some medications and medical conditions can interact with NSAIDs.