At the end of a long day, many of us find that our feet no longer look the same as they did in the morning. The feet feel tired, the shoes pinch more, and the volume of the feet has increased. Yes, most people are familiar with swollen feet.

Causes of Swollen Feet

Long working hours without movement:
When we work for many hours without moving, whether standing or sitting, this promotes the swelling of the feet. After a long workday without movement, it is advisable to exercise or take a walk.

Hormonal changes:
Throughout our lives (youth, puberty, etc.), we experience hormonal changes. Women are particularly affected by foot swelling due to hormonal changes.

Biomechanical disorders:
A biomechanical disorder that leads to a muscle imbalance in the area of the ankles or feet can also cause swelling.

Vascular disorders:
These are related to venous insufficiency. When the return flow of blood to the heart is disrupted, it can lead to swelling in the feet.

Kidney insufficiency:
One symptom of this problem is the swelling of the feet due to fluid accumulation. To avoid this, a balanced diet, drinking plenty of water, and regular exercise are advisable.

Heat:
High temperatures during the summer months promote the swelling of the feet.

Overweight:
Overweight and obesity affect the entire body, including the feet. To avoid all related problems, exercise and a balanced diet are recommended. Our feet carry two to four times our body weight with each step. The more weight, the greater the load.

Lymphedema:
This condition is caused by the accumulation of lymph fluid in the tissue, which can negatively affect wound healing and cause infections.

Injuries:
Swollen feet are a common sign of injury, such as sprains or bruises.

Medications:
Many medications can cause swelling of the ankles and/or feet as a side effect. If this occurs, a specialist should be consulted.

Wrong footwear and socks:
Wearing tight socks and shoes can cause the feet to swell and leave marks. It is recommended to wear comfortable shoes that support the foot without squeezing it, as well as elastic socks.
I can also recommend minimalist shoes, as they are cut in such a way that the toes can move freely.

Recommendations for Preventing Swollen Feet

Here are some tips for prevention:

• Avoid standing or sitting for long periods, take short walks to improve venous return
• Balanced diet
• Avoid shoes, socks, and pants that are too tight
• Regular exercise like running, cycling, to promote circulation
• Elevate legs for about 20 minutes in the evening to reduce swelling
• Massage legs, starting at the toes and moving up to the groin