How to Prevent Feet Swelling while Sitting at Desk
If you spend too much time sitting at your desk, feeling the weight of fatigue in your feet is something you might be all too familiar with. After a long day on your feet or perched on an uncomfortable chair for hours, it’s no wonder that those lovable appendages can start to swell and become uncomfortably hot. Don’t resign yourself to life with swollen feet just yet!
There are actually some simple steps you can take to prevent this from happening over the course of work days and encourage healthy circulation through effective movement and targeted exercises. If foot swelling has been impacting you while working from home, keep reading as we discuss how to prevent feet swelling while sitting at desk—and ensure temporary soreness doesn’t turn into a chronic problem!
Will Drinking More Water Help with Edema?
Though you can’t expect to cure edema with water alone, drinking more of it can help reduce the symptoms of foot swelling. When your body is dehydrated, it tends to hold onto more fluid than usual—which leads to puffier and tighter skin around the feet. Getting in the recommended amount of daily fluids (about 8-10 glasses of water) can help the body flush out this extra fluid and reduce swelling.
Exercise for Blood Circulation
Even if you’re not able to get up from your desk during the workday, there are exercises that you can do at your seat that will help promote circulation in your feet. Start by wiggling your toes, flexing and curling them to get the blood flowing.
Make sure you’re rolling your ankles and doing ankle circles in both directions—a great way to reduce swelling and prevent soreness from developing. You can also try placing a tennis ball on the floor and using your feet to move it around. This helps stimulate your muscles and can help to move the blood around your feet.
10 Methods How to Prevent Feet Swelling while Sitting at Desk
1. Get up and Move Every 30 Minutes
When you are sitting for long periods of time, your muscles start to tighten and your blood flow slows down. This can cause your feet to swell. To prevent this from happening, make sure to get up and move around every 30 minutes or so.
You can take a quick walk around the office or do some simple stretching exercises at your desk. If you have a standing workstation, this is even better, as it will keep your body in motion throughout the day.
2. Wear Comfortable Shoes
Another way to prevent foot swelling while sitting at a desk is to wear comfortable shoes. Avoid shoes that are tight or have high heels, as these can constrict your blood vessels and impede circulation.
Instead, opt for shoes that are loose-fitting and have low heels or flats. However, if you prefer to wear heels, make sure they are comfortable and not too high. Additionally, be sure to take off your shoes while sitting at your desk, as this will help to prevent foot swelling.
3. Elevate Your Feet
If you are able to, elevate your feet while sitting at a desk. This will help to reduce swelling by allowing gravity to pull the fluid away from your feet. You can prop your feet up on a stool or stack of books. If you don’t have anything to elevate your feet with, try crossing your legs so that your ankle is higher than your knee.
Though it might be uncomfortable, this can help to reduce swelling in your feet. You should also try to limit the amount of time you spend sitting with your feet flat on the ground. Elevating your feet can help reduce stress on the lower legs and keep swelling at bay.
4. Wear Compression Socks or Stockings
Compression socks or stockings are designed to apply pressure to your legs and improve circulation. This can help to reduce swelling in your feet and ankles. You can find compression socks or stockings at most pharmacies or online retailers.
If you’re not sure which type of sock or stocking is best for you, talk to your doctor before purchasing any. Make sure the socks or stockings fit properly — too tight or too loose won’t provide the desired benefits.
5. Exercise Regularly
Exercising regularly is one of the best ways to prevent foot swelling while sitting at a desk. Exercise helps to promote circulation and prevents the pooling of fluid in your extremities. Even just a few minutes of exercise each day can make a big difference in preventing foot swelling.
However, it is important to ensure that you are engaging in the right type of exercise. Activities such as walking, jogging, and swimming can help to keep your feet healthy, while activities such as running and weightlifting can put extra strain on them. Additionally, be sure to stretch before any activity and consult a doctor before starting any new exercise program.
6. Eat a Healthy Diet
Eating a healthy diet is another way to prevent foot swelling while sitting at a desk. Foods that are high in sodium can cause fluid retention, so it’s important to limit your intake of salty foods such as chips, pretzels, and canned soups.
Instead, focus on eating foods that are high in potassium, such as bananas, sweet potatoes, and leafy greens. If you do want to snack, opt for fresh fruit or yogurt. Additionally, staying hydrated by drinking plenty of water throughout the day can help reduce foot swelling.
7. Drink Plenty of Fluids
Drinking plenty of fluids is essential for preventing foot swelling while sitting at a desk. When you are well-hydrated, your body is better able to circulate blood and reduce fluid retention.
Aim to drink eight glasses of water per day or more if you are sweating heavily or exercising frequently. Try to switch up your drinks, so you don’t get bored. You can add fruit or herbs to make infused waters, enjoy tea, and sip on sparkling water. If you don’t like plain water, try adding a splash of juice or some other flavoring to make it more palatable.
8 . Limit Alcohol Consumption
While drinking alcohol in moderation is generally safe, excessive alcohol consumption can lead to dehydration and fluid retention. If you drink alcohol regularly, try to limit yourself to no more than two drinks per day.
Although some studies have found that moderate alcohol consumption may be beneficial for heart health, it is important to remember that the risks associated with drinking far outweigh any potential benefits.
9. Massage Your Feet
Giving yourself a foot massage can help to reduce swelling in your feet and ankles. Focus on massaging your toes, the arches of your feet, and the heels of your feet. This will improve circulation and help you to feel more comfortable. Try to use essential oils or lotions to help with the massage.
Doing this regularly can also help to reduce tension and fatigue in your feet, which is beneficial for overall foot health. Make sure to take breaks during the massage and be mindful of any sore spots or areas that may need extra attention.
10. Do Foot Exercises at Your Desk
If you’re not able to get up from your desk during the workday, there are exercises that you can do at your seat that will help promote circulation in your feet. Start by wiggling your toes, flexing and curling them to get the blood flowing. Make sure you’re rolling your ankles and doing ankle circles in both directions—a great way to get your circulation going.
Things to Consider When Preventing Feet Swelling while Sitting at Desk
1. Get up and Move Around:
Sitting still for too long can cause your feet to swell, so make sure to take breaks every hour or so to get up, stretch and walk around your office. This will help keep the blood circulating and give your feet some relief from being in one position for too long.
2. Elevate Your Legs:
If you have a standing desk or can raise the height of your chair at work, do it! Keeping your legs slightly elevated helps reduce swelling in the lower extremities by encouraging proper circulation. If you don’t have an adjustable desk or chair, try propping your feet up on a stool while working to alleviate pressure on them.
3. Wear Comfortable Shoes:
Choose shoes that fit properly and offer good support. Avoid tight-fitting high heels as they can aggravate swollen feet due to their lack of support. Instead, opt for comfortable flats or sneakers with good arch support and plenty of cushioning to reduce the amount of pressure being placed on your feet.
Conclusion
If you are someone who has to sit at a desk for long hours, there are certain things that you can do in order to prevent your feet from swelling. Make sure to put your feet up whenever possible, and if you can, get a small footrest to prop them up on. Also, try not to cross your legs while sitting, as this can further contribute to the problem.
Finally, avoid wearing shoes that are constricting or tight-fitting, as this will only make matters worse. By following these simple tips on how to prevent feet swelling while sitting at desk, you should be able to keep your feet healthy and free of swelling.
Angela Ervin
Angela is the executive editor of DIY quickly. She began her career as an interior designer before applying her strategic and creative passion to lifestyle and home. She has close to 15 years of experience in creative writing and online content strategy for housekeeping, home decorations as well as other niche efforts. She loves her job and has the privilege of working with an extraordinary team. She lives with her husband, two sons, and daughter in Petersburg. When she's not busy working she spent time with her family.
