How to Reduce Edema in Feet?

Long shift on your feet, hot afternoon, salty lunch. By evening, your shoes feel tight. That puffiness is fluid retention in legs, fluid seeps from small blood vessels into the tissues, and while your lymphatic system usually clears it, on busy or hot days, it slows, leaving swelling around the ankles and feet.

In this article, we’ll cover simple steps that ease oedema swelling, when it’s time to see a doctor, and how tools like compression stockings can help. If swollen feet keep you from walking comfortably, sleeping well, or getting through your workday, these are the fixes you’ll want to know.

What is edema or oedema? (and what it isn’t)

Pitting oedema in the feet means a firm thumb press leaves a small dent (a “pit”) that springs back. Clinicians grade it by depth and rebound time: ~2 mm with immediate rebound (Grade 1), 3–4 mm with 15 s rebound (Grade 2), 5–6 mm with 15–60 s rebound (Grade 3), ~8 mm taking 2–3 min (Grade 4).

Non-pitting doesn’t dent. If swelling is just on one side (one ankle/leg) or arrives suddenly, treat that as a red flag and get medical advice.

Why today? common triggers

Hot weather, swollen feet after standing all day, a salty meal, long sitting, or tight garments can all nudge fluid downwards. Some medicines that cause swelling (e.g., certain blood-pressure tablets, NSAIDs, diabetes, and hormone meds) add to it.

A large Australian study published in Wound Practice and Research in 2025, involving 459 older adults receiving home care, found that 38.1% had chronic lower‑limb oedema. 

Calcium-channel blockers, a frequent blood-pressure treatment, cause ankle oedema in roughly 1–15% of users (dose and drug type matter). Pregnancy also raises the chance of swelling, while ongoing swelling can signal vein, lymph, heart, kidney, or liver issues that need a GP check.

Treatment for swelling in legs and feet (what to do today)

Do the simple things that move fluid up and out, and cut the drivers that pull it down:

• Move every 30–60 minutes. Flex and point your ankles, do a short hallway lap. Sitting or standing still lets fluid pool; gentle movement keeps the calf “pump” working.
• Raise your legs above heart level. For venous swelling, aim for 5–15 minutes, 3–4×/day; for lymph-type swelling, longer sessions (about 45 minutes, 2–3×/day) are often taught in the clinic. Use pillows and breathe normally.
• Cut back on salt today. Target ≤2,000 mg sodium/day (~5 g salt); the average Australian eats ~9 g salt/day (almost double). Lower salt helps your body shift extra fluid.
• Drink water steadily. Being well-hydrated helps your body clear sodium; a well-hydrated body is less likely to retain fluid. Sip through the day (unless your clinician sets a fluid limit).
• Choose comfy footwear and socks. Avoid tight bands around the calf or ankle; they trap fluid. Wear supportive shoes/socks that don’t dig in.
• Use graduated compression stockings if suitable. They give the firmest squeeze at the ankle and lighter upwards to push fluid back. Clinic guidance often starts at 15–20 mmHg for mild swelling; higher levels are used under medical advice. Evidence shows compression boosts venous flow and helps control leg volume in swelling-prone groups.
• Call your GP/000 right away for one-sided swelling, sudden swelling with pain or warmth, breathlessness, or chest pain; ongoing or unexplained swelling also needs a check.

This is your quick, same-day plan. For long-running swelling, your GP may review medicines, check veins/heart/kidneys, and decide if diuretics are needed.

How long should I keep my legs raised?

If you’re wondering about leg elevation for swelling, use 5–15 minutes, 3–4 times daily for typical venous swelling. Keep heels supported and knees relaxed.

Can I walk if my feet are swollen?

Yes, short, frequent walks wake up the calf pump and help shift fluid. Studies also show compression increases deep-venous flow while you move, so wearing stockings during the day plus walking works well. (Think little-and-often laps.) This answers walking for swollen feet.

Do I drink more water or less?

Steady hydration helps your body get rid of extra sodium, which can ease fluid retention. Sip water throughout the day unless your clinician sets limits for a specific condition. That’s the simple take on hydration and swelling.

Check the red flags for oedema before you self-treat

Go straight to urgent care if swelling is in one leg only, appears suddenly, feels painful/warm, or if you have shortness of breath or chest pain. Ongoing, unexplained swelling also needs a GP check to find the cause.

When swelling links to the heart, kidneys, or lungs?

Swelling with breathlessness can signal heart or lung strain. In heart failure, fluid can collect in the lungs and legs, so you may notice “heart failure swollen ankles” alongside breathlessness or waking at night short of breath. Pulmonary oedema is different from ankle swelling; it’s fluid inside the lungs, and needs urgent care. 

Typical pulmonary oedema symptoms include sudden breathlessness, cough with frothy or blood-tinged sputum, wheeze, and a sense of suffocation. Treat this as an emergency.

If your legs are puffy and you also feel winded or tight in the chest, that’s the moment to act. “Swollen feet, shortness of breath” is not a combo to watch at home. Seek medical help right away. Authoritative sources flag these symptom pairs as emergency triggers.

Move, rest, salt balance, the home steps that work

When swelling drags on, the trick is not one big fix but lots of small nudges through the day.

• Micro-moves count. Even under a desk, 30 ankle circles or 10 calf squeezes fire up the calf muscle pump. Think of it as your body’s “second heart” pushing fluid upwards.
• Short resets. Put your feet on a pillow above heart level for just 5 minutes between tasks. Regular mini-breaks do more than a single long session.
• Stay cool. Warm weather pulls more fluid to the surface. Kick off shoes when you can, use a fan under the desk, or swap heavy socks for lighter compression on hot days.

Mini routine you can do at your desk or couch

Quick set you can sneak in during breaks:

• 60-second ankle circles
• 10 calf raises
• 5 minutes feet-up on a pillow

This covers your ankle pump exercises for swelling, gives you simple exercises for foot oedema, and is a no-frills way to raise feet to reduce swelling without leaving the couch.

Low-salt, high-potassium whole foods (Diet Plan)

If swelling keeps coming back, look for the “why?”

When swelling in the feet keeps returning, it’s often more than just a salty meal or long shift. This is the point to see your GP, they’ll look for underlying reasons like vein weakness, heart/kidney/liver strain, or side effects from medicines. 

Common culprits include NSAIDs, blood-pressure drugs, hormones, and diabetes medicines, all of which can raise the risk of fluid build-up.

What might your GP do?

• Review your medicines. Adjusting or changing a prescription can reduce swelling without extra treatment. That’s why it’s vital to check for medicines that reduce fluid versus those that worsen it.
• Simple tests. Blood work, urine checks, or an ultrasound of the legs/heart may help rule out vein, kidney, or heart causes.
• Diuretics for oedema. Sometimes called “water tablets,” these help your body shift fluid by increasing urine output. They’re only prescribed when a clear cause justifies it, such as heart failure or kidney disease. Studies show diuretics can lower swelling and breathlessness in heart patients, but they’re not a routine fix for everyday ankle puffiness.

Knowing when to see a doctor for swollen feet can save time and prevent bigger issues. If swelling is constant, one-sided, or paired with symptoms like fatigue or breathlessness, that’s the moment to book a check-up rather than self-manage.

Special situations: make a small tweak, get a big win

Every day, swelling gets tougher in certain life moments, but a few smart tweaks can keep things under control.

Pregnancy and hot days

Swelling in late pregnancy is common because extra blood volume and hormones relax the veins. For pregnancy swollen feet relief, try:

• Cool breaks: soak feet in cool water or rest with a fan under the desk.
• Feet-up time: a few minutes with legs raised higher than your hips between chores.
• Light walks: short strolls keep circulation moving.
• Maternity compression socks: gentle support (15–20 mmHg) designed for comfort during pregnancy.

During pregnancy, swelling can feel worse on warm days, and one simple way to manage it is knowing when to Wear Compression Socks During Pregnancy so you get the right support exactly when your legs need it most.

Summer heat adds another layer. Simple summer swollen feet tips: wear breathable shoes, stay shaded, and sip water often.

Long flights and long drives

Sitting still for hours lets fluid pool. The fixes are small but powerful:

• Move every hour: aisle walk on flights, rest stops on drives.
• In-seat stretches: flex/point your ankles, roll your shoulders, draw circles with your toes.
• Travel socks for swelling: mild compression travel stockings improve blood circulation and reduce swollen feet on long flights.
• Hydration + posture: steady water intake, avoid crossing legs, keep shoes slightly loose.

For long flights or drives, wearing the right support can make a big difference. Here’s more on What Compression Stockings Do for Travel.

These habits also prevent ankle swelling when flying and cut the risk of blood clotting.

In pregnancy, a small tweak like knowing when to Wear Compression Socks During Pregnancy can make swelling easier to manage.

Desk jobs and retail shifts

Long hours at work challenge circulation differently: sitting slows the calf pump, while retail shifts keep you upright all day. For both:

• Timers for movement: stand, stretch, or walk 2–3 minutes each hour.
• Under-desk ankle pumps: quiet, unnoticed but effective.
• Footwear check: supportive shoes with roomy toe boxes and cushioning are the best shoes for swollen feet.
• Job-specific hacks: a stool behind the counter for quick leg breaks if you stand; a footrest under the desk if you sit.

These little adjustments reduce swelling from standing all day or staying in one chair too long.

Before we wrap up, if ankle puffiness is your main concern, check out How to Get Rid of Swollen Ankles Fast for quick, practical tips.

Conclusion: You’ve got options. Now start small & be consistent

Swelling in the feet often starts with everyday things, long hours standing, hot days, salty meals, but small shifts make a big difference. We’ve walked through spotting oedema swelling, quick fixes like leg raises and ankle pumps, safe times to see your GP, and how lifestyle tweaks around food, movement, and cooling can ease the load.

The takeaway is simple: build tiny habits into your day and use the right tools to keep swelling under control. Pair your daily stretches with our trusted compression stockings and compression wraps from brands like Juzo, Jobst, Sigvaris, and Venosan. Explore more at Compression Stockings Online.

Frequently Asked Questions on Oedema 

What vitamin gets rid of edema?

Vitamin B6 (pyridoxine) may help reduce fluid retention by supporting the body’s excretion of excess water. A lack of other B vitamins, especially B1 (thiamine), can also cause oedema, so maintaining balanced levels through diet or supplements (under medical advice) may support fluid balance.

What foods trigger edema?

Highly processed foods high in sodium, like cured meats, packet snacks, instant noodles, and salty sauces, are common triggers of fluid retention in the legs. Cutting them back is one of the fastest ways to ease swelling.

How do doctors drain fluid from the legs?

Doctors may use diuretics for oedema (water tablets) to help the body pass fluid in urine. In lymphoedema, a trained therapist may use manual lymphatic drainage or prescribe compression therapy. In severe cases, fluid can be drained with a needle (paracentesis), but that’s for specific conditions only.

What is the strongest natural diuretic?

Foods like dandelion tea, parsley, cucumber, and watermelon act as mild natural diuretics. They support hydration and may help ease swollen feet slightly, though they aren’t replacements for prescribed treatment.

Which fruit is best for edema?

Bananas, oranges, and kiwis are potassium-rich, helping the body counter sodium’s effects. This makes them smart fruit choices when dealing with foot oedema.

Can compression stockings be worn daily for swelling?

Yes. Graduated stockings are designed for daily use and work best when worn during the day and removed at night. They reduce oedema swelling by improving circulation.

Is walking good for swollen feet?

Absolutely. Walking for swollen feet activates the calf muscles, which act as a natural pump to push fluid upward, easing swelling when combined with rest and compression.