How to Prevent Swollen Feet and Legs from Prolonged Standing
, by WALK HERO, 1 min reading time
Standing for long hours can lead to swollen feet and legs due to poor circulation and fluid buildup. If you work in a job that requires prolonged standing, you may often experience discomfort, heaviness, and swelling. The good news is that there are ways to prevent and reduce swelling to keep your feet healthy and pain-free. Here’s how.
Why Do Feet and Legs Swell from Standing Too Long?
When you stand for extended periods, gravity causes blood and fluids to pool in your lower extremities. This can lead to swelling, stiffness, and discomfort. Contributing factors include:
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Poor circulation
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Lack of movement
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Wearing unsupportive footwear
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Heat and dehydration
Tips to Prevent Swollen Feet and Legs
1. Wear Compression Socks
Compression socks improve circulation by applying gentle pressure to your legs, preventing fluid buildup and reducing swelling.
2. Choose Supportive Footwear
Wearing shoes with proper arch support and cushioning helps distribute pressure evenly and prevents strain on your feet.
3. Take Breaks to Move
If possible, alternate between standing and walking. Moving your legs helps blood circulate properly and prevents pooling in your feet.
4. Stretch and Elevate Your Feet
Perform simple foot and calf stretches throughout the day. When resting, elevate your feet above heart level for 15–30 minutes to reduce swelling.
5. Stay Hydrated
Drinking enough water prevents fluid retention and helps maintain proper circulation.
6. Use an Anti-Fatigue Mat
If you stand on hard surfaces, using an anti-fatigue mat can provide cushioning and reduce strain on your feet.
7. Massage Your Feet and Legs
Massaging your legs and feet can stimulate circulation and reduce swelling after a long day of standing.
8. Reduce Salt Intake
Too much salt in your diet can cause water retention, leading to swollen feet and legs. Opt for a balanced diet with plenty of fruits and vegetables.
By following these simple strategies, you can prevent swollen feet and maintain better foot health while standing for long hours.
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