How to Prevent Feet Swelling While Sitting at a Desk

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Do you have a job where you have to sit at a desk all day? If so, you may be familiar with the uncomfortable feeling of swollen feet.

Feet swelling, also known as edema(oedema), is a common problem that can affect anyone.

This happens when the blood vessels in your feet become compressed, which can cause fluid to build up, most often in the feet and ankles. This extra fluid can cause the feet to swell and become uncomfortable.

There are several things you can do to help prevent foot swelling while sitting at a desk. Below are nine simple tips that can make a big difference.

Get up and move around every hour

When you sit for long periods of time, your muscles start to tighten which can cause the blood vessels to constrict.

This can lead to foot swelling. To help prevent this, it’s important to get up and move around at least once every 60 minutes.

Taking a short walk or doing some simple stretching exercises can help keep the blood flowing and prevent foot swelling.

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Look for a Chair with a Footrest

If you’re going to be sitting for long periods of time, it’s important to have a chair that is comfortable and won’t constrict your feet.

You might also want to consider investing in a chair with a footrest. This can help improve blood circulation and prevent foot swelling.

If you don’t have a footrest, you can try placing a small stool or box under your desk so you can prop your feet up.

Just make sure the stool is stable and won’t slide out from under you.

You can also try placing a pillow or blanket under your feet while you’re sitting in your chair.

For the Best Chairs with a Footrest of 2022, Click here.

Make Sure Your Chair is the Right Height

When you’re sitting at your desk, your feet should be flat on the floor with your knees bent at a 90-degree angle. If your chair is too low or too high, it can cause foot swelling.

To find the right height for your chair, place your hands on your hips with your feet flat on the floor.

Your thighs should be parallel to the ground. If they’re not, adjust the height of your chair until they are.

If you looking to get a new chair and you are not sure what size to get, check out is our calculator to help identify the perfect chair size for you.

Wear Comfortable Shoes

If you’re going to be sitting for long periods of time, it’s important to wear shoes that are comfortable and won’t constrict your feet.

Avoid high heels and other tight shoes. Instead, opt for shoes with low heels and plenty of room to wiggle your toes.

You might also want to consider investing in a pair of compression socks. These can help improve blood circulation and prevent foot swelling.

Elevate Your Feet

If possible, elevate your feet while you’re sitting at your desk. This can help reduce swelling by draining the excess fluid from your feet.

If you don’t have a footrest, you can try placing a small stool or box under your desk so you can prop your feet up.

Just make sure the stool is stable and won’t slide out from under you.

You can also try placing a pillow or blanket under your feet while you’re sitting in your chair.

Move your legs.

While you’re sitting, it’s important to keep your legs moving. This helps improve blood circulation and can prevent foot swelling.

You can do this by simply moving your feet up and down or doing some ankle circles. You might also want to try lifting your legs straight up in the air for a few seconds and then lowering them back down.

Do regular exercises.

Exercising regularly can help improve blood circulation and reduce the risk of foot swelling.

Even if you can’t do a full workout, there are some simple exercises you can do while sitting at your desk.

For example, try lifting your heels off the ground and standing on your toes for a few seconds. You can also try putting a small resistance band around your ankles and doing some ankle exercises.

For a full list of the most popular office exercises to relieve swelling while sitting, click here.

Drink plenty of water.

Staying hydrated is important for overall health and can also help prevent foot swelling.

When you’re dehydrated, your body retains fluid, which can lead to swelling.

Make sure you’re drinking plenty of water throughout the day.

If you’re not a fan of water, you can also get hydrated by drinking herbal tea or fruit juice. Just avoid sugary drinks like soda, as they can actually contribute to dehydration.

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Limit salt intake.

Too much salt can cause your body to retain fluid, which can lead to foot swelling.

If you’re sitting at a desk all day, it’s easy to mindlessly snack on salty foods like chips or pretzels.

But it’s important to limit your salt intake to help prevent foot swelling.

If you’re craving something salty, try dipping veggies in hummus or having a hard-boiled egg instead.

These simple tips can help prevent foot swelling while you’re sitting at a desk. Just remember to get up and move around every hour, wear comfortable shoes, and stay hydrated.

FAQ

Q. What are some common causes of foot swelling?

A. Some common causes of foot swelling include sitting for long periods of time, pregnancy, and certain medical conditions like heart failure or kidney disease.

Q. Can foot swelling be serious?

A. In most cases, foot swelling is not serious and will go away on its own. However, if you experience sudden or severe foot swelling, it could be a sign of a more serious condition and you should see a doctor.

Q. How can I prevent foot swelling?

A. Some simple tips to prevent foot swelling include wearing comfortable shoes, moving your legs regularly, and staying hydrated. You can also try elevating your feet or doing some exercises.

Q. What should I do if I have foot swelling?

A. If you have foot swelling, try elevating your feet and wearing comfortable shoes. You can also take an over-the-counter medication like ibuprofen to help reduce swelling. If the swelling is severe or does not go away, you should see a doctor.

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