Swollen feet (often called fluid retention or edema) are a common ailment where feet and ankles feel tight, heavy, or sore. The swelling can come on gradually throughout the day and can be caused by anything from sitting or standing for long periods to pregnancy or medical conditions. Here you will find practical advice on what you can do yourself and when it is relevant to contact a doctor.

Swollen feet typically occur when fluid accumulates in the tissue, often around the ankles, where gravity "pulls" the fluid down. Common, non-acute causes can include:

• Prolonged sedentary or standing work.
• Reduced venous pump in the legs (less blood effectively returns to the heart).
• Pregnancy, where circulation and fluid volume change.
• Certain types of medication (for example, some blood pressure medications). Talk to a doctor if you suspect medication as the cause.
• Injuries such as sprains (typically unilateral swelling and soreness).

If the swelling is new, noticeable, and without an obvious explanation, it is sensible to get an assessment from your general practitioner.

It is normal to experience mild swelling occasionally, but some symptoms should be taken seriously.

Seek medical attention (acutely if needed) if you experience:

• Sudden swelling in only one leg, especially with pain, redness, or warmth (may require rapid assessment).
• Shortness of breath, chest pain, or sudden malaise along with swelling.
• Wounds, fluid oozing from the skin, fever, or signs of infection.
• Swelling that increases rapidly or does not improve over days.

During pregnancy, you should be extra attentive and contact a midwife or doctor if the swelling is pronounced, sudden, or accompanied by other symptoms such as headache or visual disturbances.

The goal is to help "return flow" in the legs and reduce fluid accumulation.

• Elevate your legs above heart level for 15-20 minutes at a time, 2-3 times daily, if you can.
• Avoid sitting with your legs down for long intervals. Set a reminder every 30-60 minutes.

• Ankle pump: Point toes forward and pull them up again, 20-30 repetitions.
• Ankle circles: 10 circles in each direction on each foot.
• Calf raises: Rise onto your toes and lower slowly, 10-15 repetitions.
• Walk in short intervals: 5-10 minutes at a time spread throughout the day.
• "Toe-grip": Curl your toes around a towel on the floor, 1-2 minutes.

Small choices can make a noticeable difference:

• Movement: Regular walking and light muscle work in the calves and feet support blood return.
• Fluids: Drink according to thirst. Many find that stable fluid intake helps the body regulate fluid balance.
• Salt: Very salty food can contribute to more fluid in the body for some. If you want to test, gradually reduce salt and see if it affects the swelling.
• Clothing: Avoid tight sock edges that can leave deep marks and worsen accumulation around the ankle.

During pregnancy, swollen feet are a common complaint because the body naturally retains more fluid, and pressure from the uterus can affect blood return from the legs. Practical help primarily involves support, breaks, and daily comfort.

If you also find that your body generally feels "heavy" and needs gentle support, a support belt can provide relief around the abdomen and lower back for some, making it easier to stay gently active throughout the day. An example is Carriwell Support Belts, where you can see different types of support belts for pregnancy and postpartum.

Remember: During pregnancy, it is always a good idea to mention new or bothersome symptoms to your midwife or doctor so you can receive an individual assessment.

• Sundhed.dk (patient guides and general health information)
• NHS (National Health Service) on ankle/foot swelling (general knowledge and alarm symptoms)
• Mayo Clinic on edema (overview of causes and when to seek help)