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Why Your Feet Swell When Its Hot And How To Fix It

Updated: Jun 21, 2019

Now that it's summer, I have more people coming in with swollen feet and ankles.


In your body's attempt to cool, blood is directed toward the surface of the skin to cool off, fluid then pushes into surrounding tissues where it can get stuck.


Excessive heat can cause swelling in your feet but so can certain medications, lifestyle, and too much sodium.


In all cases of swelling, you should be checked out by your doctor to rule out serious conditions - this is particularly important if you are pregnant, if it is painful or if there is a sudden onset of swelling


Here are some top causes of foot swelling and some natural ways to fix them.


A person walking on the beach. Text overlay that says Why Do My Feet Swell?

The Cause: Its Hot


When it's hot, our bodies try to cool us down by increasing blood flow to the surface of our skin.


Our extremities can dissipate heat faster than the core of our body, but it can also be harder for blood to return to the heart due to gravity, poor venous function and the natural movement of our bodies (too much standing or sitting).


IMPORTANT NOTE:


There may be additional causes (like the ones below) that make your feet swelling worse.


Your feet may swell when its hot out but also because you eat too much sodium and you sit down too much at your job, and because of inflammation caused by a food sensitivity which is caused by poor gut health.


In other words, the temperature may not be the real problem.


The Fix: Cool Off, Compression & Treat Underlying Causes


Get out of the heat as much as possible if your feet swell. Wear a sunhat, use a sun umbrella and UPF clothing - anything to keep your core body temperature lower than the blazing temperature outside.


If you must be outside, you can take a little spray water bottle full of ice water. After all, your body is pushing blood to the surface to cool it faster, misting the surface of the skin speeds up this process.

a person relaxing in a hammock on a beach

Compression stockings or calf sleeves can be used before your feet start to swell and may reduce how much they swell by the end of the day.


Your stockings should not be painful or cut into the skin but should be snug. The tightness is what is helping your body escort fluids back up to your heart.


If natural remedies or conventional treatment do not seem to be working, a functional medicine practitioner can find what is causing your swelling and can treat it using natural, non-pharmaceutical methods.


Read more about functional medicine.



The Cause: Too Much Salt


A poor diet (one full of processed foods and low on fruits and vegetables), is one of the leading causes of swollen feet.


Excess salt can affect the delicate balance of hydrostatic pressure between your veins and surrounding tissues - this causes water to become 'stuck' in your tissues.


The Fix: Eat Less Salt!. . . and Check your Adrenal Function


The easiest way to stop diet-related excess swelling is to clean up your diet.


If your feet are swelling as a result of what you are eating, it is most likely not due to some sea salt sprinkled on your dinner but the truckloads of salt manufacturers use to preserve fast foods and processed foods like deli meats and pre-made dinners.

a cross section of kidneys with adrenal glands
Adrenal fatigue can cause salt cravings

This swelling is a warning of how hard a poor diet makes your body work to maintain homeostasis.


Not only will an unhealthy diet lead to aches, pains and swelling but it has been linked to almost every chronic disease.


Don't know where to start?


Rather than starting on an extreme diet with lots of fat or no carbohydrates - start formulating meal-plans with satiating, clean food that you actually want to eat.


A great diet is something like the Whole30 which focuses on cutting out processed foods and is rich in fiber and whole fruits and vegetables.


Once you get used to eating foods that your body was meant to digest, your swelling will go down and you will feel better overall.


IMPORTANT NOTE


If you find yourself craving salty foods and are under stress then you may be suffering from adrenal fatigue.


Stress can cause electrolyte imbalance, this imbalance often affects sodium levels.


Those with adrenal fatigue often crave salty foods.


The 'fix' in that case will be to heal your adrenal fatigue. Once your adrenals heal and regain normal function, you will not crave salt and your feet will not swell.


Addressing the deepest layer of the problem always gets the most satisfying results.


Adrenal fatigue can be assessed with a few markers on a functional medicine test and in the majority of cases, can be treated using diet, lifestyle and high-grade supplementation.


Read more about adrenal fatigue.



The Cause: Ankle Injury


Often, if you have swelling that is worse in one foot, it is due to a past injury.


This can be due to an injury that happened hours, months or even decades ago.


Even those who sprained their ankle in childhood can suffer the biological effects of an improperly healed injury.


Just as you develop muscle memory when you learn a new skill, like ballet or yoga - when you suffer an injury like a sprained ankle, your body moves differently in order to avoid pain and to speed up the healing of that bone or muscle.


These repeated, protective motions are 'remembered' in your tissues. Long after there is no pain in the site of your injury, your body can still be moving to protect that injured area.

Dr. Lum performing TTAPS technique on a patient
Dr. Lum performing TTAPS soft tissue treatment

I find that the aches and pains that many associate with getting older are often due to a lifetime's accumulation of improperly healed injuries.


An ankle injury you sustained as a teenager can subtly affect the way you move your knee, your hip, your shoulder and how you hold your neck.


Many neck and shoulder problems are, at their origination - old foot or knee injuries.


The Fix: Chiropractic, TTAPS Soft Tissue Treatment


Even pain, swelling and discomfort from the oldest injuries can be improved by soft tissue treatment and chiropractic.


A c-section can cause gastrointestinal upset in the months and years after delivery, a lower back injury can cause migraines and a broken toe can cause hip pain - this is why my physical evaluations always start at the feet and work their way up.


No matter how old the injury, or if you even remember it, we can reset the body's neuromuscular system using manual treatments.


TTAPS treatment uses a small rounded tool to stimulate organ function, activate dormant muscle groups, and helps 'reset' the body back to the time before an injury.


I include soft tissue treatments with all of my functional medicine appointments.


Read more about TTAPS soft tissue treatment.



The Cause: Vein Dysfunction


Cases of varicose veins or chronic venous insufficiency are surprisingly common among those with chronic illness. The inflammation that comes with chronic illnesses can affect venous function.


Conditions like Crohn's disease, rheumatoid arthritis or Hashimoto's can cause high levels of inflammation.


During a flare of symptoms it is not uncommon for patients to have symptoms of leg heaviness, leg itching, swollen feet and hives over large veins.


Even in those in good health and no visible varicose veins or spider veins - swelling can be caused by vein dysfunction or varicose veins.


The Fix: Vein Treatment, Functional Medicine Treatment


Anyone having symptoms of swelling, leg or feet itching, 'heaviness,' or visible veins should get their legs checked by a vein specialist in addition to their normal doctor.


While ruling out underlying conditions like autoimmune disease or food sensitivities is very important - the root cause may just as likely be valve dysfunction in the vein itself.


To check for this, a vein specialist will look into your leg much like a doctor would look at a growing baby.


Many assume that varicose veins are only present when there are visible signs of veins on the outside of the leg but you can have 'invisible' varicose veins that are deep inside your leg.


This is why getting screened is so important.


Many vein clinics offer free vein checks and offer a range of non-surgical options like sclerotherapy, radiofrequency ablation, and endovenous laser ablation [1].


If your swelling symptoms are caused by a chronic illness like an autoimmune disease then a functional medicine practitioner can use natural treatments to address the underlying causes of your condition and your swelling.


If a chronic infection has triggered your ulcerative colitis, for example, then we can use powerful, natural anti-inflammatory therapies, as well as diet and lifestyle changes to shift the body into a healing state to resolve the chronic inflammation.


We can then rebuild the health of your digestive system and microbiome to ensure that the infection does not return. Often, using a targeted, multifaceted approach, symptoms are dramatically reduced or go away entirely.



The Cause: Side Effect of Medication


A side effect of many common medications is foot swelling.