After a hot summer day, swollen feet and ankles are common. While not always preventable, these expert tips from physiotherapist Jan Jorn van het Land can help reduce discomfort.
Jan Jorn van het Land (physiotherapist): 'At the end of a hot day, your body struggles to dissipate heat, slowing blood circulation. This impairs venous return in the legs, leading to fluid buildup (edema) in the feet, ankles, and lower legs. Test for edema by pressing your finger into the skin—if a pit remains after releasing, it's fluid retention.'
Read also: 'Are flip flops bad for your feet?'
Swollen feet can't always be avoided, but you can minimize symptoms. Stay in good physical shape to support circulation—aim for a 30-minute walk. Avoid longer sessions, as they may worsen swelling. Seek shade on hot days, and elevate your legs frequently to aid blood flow.
Try this: Lie on your back, lift your legs, and alternate pointing and flexing your feet. A gentle massage can also help. Certified physiotherapists may offer lymphatic drainage, a specialized technique to move fluid through the lymphatic system. Reduce salt intake too—salt retains moisture.
Heat-related leg swelling often peaks at day's end or after long flights, resolving by morning. If it persists, consult your GP to rule out other issues.
