How to Elevate Your Feet

Raising and Resting Your Feet

Remove your shoes. Take off your shoes and socks before elevating your feet. Shoes can cause blood to pool in your feet and encourage swelling. Socks can do this too, particularly if they are tight around the ankle. Give your toes a quick wiggle to get your blood flowing.

Lie down on a comfortable couch or in bed. Stretch your body out on a long couch or bed, lying on your back. Make sure you have lots of room and that you don’t feel you’re going to roll off the couch. Prop up your back and neck with a pillow or two if it makes you feel more comfortable. Avoid lying flat on your back if you are pregnant and past the first trimester. Your enlarged uterus can put too much pressure on a central artery (the inferior vena cava), suppressing blood flow, which is the opposite of what you want to do. Place a couple of pillows behind your back so you are propped up at a 45-degree angle.

Use pillows to raise your feet up to the level of your heart. Place pillows underneath your feet and ankles to elevate them. Stack as many as necessary to elevate your feet to the level of your heart. Raising your feet to heart level will help drain pooled blood from your feet and make it easier for your heart to increase circulation. You may be most comfortable putting a pillow or two underneath your calves as well to support your elevated feet.

Keep your feet elevated 3-4 times daily for 15 minutes. Repeated 15-minute intervals of elevation should reduce the swelling in your feet. You can use this opportunity to catch up on email, watch a movie, or accomplish other tasks that don’t require you to stand. If you have an injury, such as a sprained ankle, you’ll want to elevate your foot more often. Try to have your foot elevated for a total of 2-3 hours each day. If you find that your foot swelling doesn’t go down by using this routine for a few days, you should make an appointment with your doctor.

Place your feet on a footstool when sitting in a chair. Even slight elevation will reduce everyday swelling. Use an ottoman or footstool to lift your feet off the ground whenever possible while seated. Raising your feet will increase blood circulation. You can purchase a small footstool for under your desk if you spend lots of time sitting at work.

Apply ice if it feels good. Use an ice pack wrapped in a tea towel to ice your elevated feet for up 20 minutes a time. Wait at least 20 minutes between ice applications. Doing this can reduce swelling further and ease any discomfort you’re experiencing. Always use a barrier between the ice and your bare skin. If you’re feeling the need to ice your feet more frequently due to swelling and pain, make an appointment with your doctor.

Reducing Foot Swelling

Avoid sitting for long periods of time. Get up every 30 minutes and walk around for about 5 minutes at a time to keep your blood flowing. Long periods of sitting can cause blood to pool in your feet, which causes more swelling. If you have to sit for a long period of time, use a footstool to help promote circulation.

Wear compression stockings. Knee or thigh-length compression stockings can increase your blood flow and ease the swelling in your feet; just put them on in the morning and wear them for as long as you feel comfortable throughout the day. Start with a lightweight pair of stockings and talk to your doctor if you think you might need a stronger pair. Compression stockings (or “support stockings”) are sorted by millimeters of mercury (mmHg), which is a measurement of pressure. They come in different mmHg ranges: Less than 20 mmHg is light compression, ideal for preventing blood clots and soothing minor swelling if you spend lots of time on your feet. 20-30 mmHg is moderate compression, ideal for frequent swelling in your lower legs, treating varicose veins, and relieving edemas related to pregnancy. Greater than 30 mmHg is strong compression, ideal for treating lymphedema, DVT, and venous insufficiency. This level of compression should only be prescribed by a doctor. Don’t wear compression stockings if you have peripheral arterial disease, as they may interfere with blood flow. You can purchase stockings online at health supply stores, such as Express Medical Supply and Walgreens.

Drink 6 to 8 8-ounce glasses of water a day. Drinking enough water can flush extra salt from your body and reduce foot swelling. Some adults may need more or less depending on pregnancy or other health conditions. For most people, though, drinking at least 48 ounces (1.4 liters) of water a day will keep excess swelling to a minimum. While the occasional soda or coffee is fine, do not count these beverages as part of your daily water intake. They can have a diuretic effect. Don't force yourself to drink more if you can't.

Get regular exercise. Aim to get 150 minutes of exercise per week (30 minutes for 5 days) to keep your blood flowing. Even a casual walk will keep your heart rate up and discourage blood from pooling in your feet. If you’re sedentary right now, slowly work your way up to 5 days a week by starting with a 15-minute session one day at a time. If you have limitations due to pregnancy or injury, ask your doctor what exercises you can do to alleviate swelling. Exercising with a buddy can be a great way to stick to a new fitness routine. Certain yoga poses, such as lying on the floor with your legs up against the wall, can reduce foot swelling, too.

Avoid wearing shoes that are too small. Wear shoes that fit you well and ensure that the ball of your foot fits in the widest part of the shoe easily. When you wear shoes that are too small, it can cut off circulation, causing pain or even injury.

Maintaining Good Foot Health

Wear supportive shoes for exercise. Thick-soled sneakers can provide your feet with additional cushion for running and jumping when you exercise. You can also buy gel inserts for added support. Always wear shoes with lots of structure and stability if you’re going to be active. Shop for shoes at the end of the day when your feet are at their most swollen. Shoes should fit your feet well, even when they’re at their largest.

Lose any extra weight. Try to maintain a healthy weight for your height through diet and exercise. Additional pounds can put pressure on your feet and strain your blood vessels, particularly if you’re active. Even losing a pound or two can decrease everyday foot swelling. Your doctor can advise you on a healthy weight range for you.

Avoid wearing high heels every day. Opt for high heels shorter than two inches and try not to wear them often. High heels can pinch your feet, and they put lots of pressure on the ball of your foot. Putting so much weight on a small area like this can cause swelling, pain, and even displace bones. If you want to wear high heels, a chunky heel rather than a stiletto will provide more stability.

Don’t smoke. Smoking taxes your heart and makes circulating your blood more difficult. Particularly since your feet are so far from your heart, they can get swollen and shiny as a result. Your skin can even start to thin. Consider a regimen to quit smoking to improve your overall health as well as the health of your feet.

Massage your feet to ease pain and improve circulation when needed. Rub the sole of your foot with a rolling pin to get your blood moving. You can even ask a partner to rub the soles of your feet, which will increase circulation and clear pooled blood. Use your fingers to massage any areas of tightness or discomfort.

Take over-the-counter anti-inflammatories to manage minor pain. If your doctor has ruled out more serious conditions, it is usually safe to take over-the-counter anti-inflammatories like ibuprofen to manage foot pain and swelling. Take 200 to 400 milligrams of ibuprofen every 4 to 6 hours (but no more than 1200 mg per day) as needed to diminish puffiness and reduce discomfort. Always check with your doctor before taking any medication. Some medications and medical conditions may interact with non-steroidal anti-inflammatories (NSAIDs), such as ibuprofen. If you need ibuprofen to manage pain for more than 10 days, talk to your doctor; they may be able to prescribe a more effective treatment for you.