How to Avoid Foot Swelling by Choosing the Right Footwear

Ill-fitting footwear and hosiery can cause, as well as aggravate, swelling. The following tips can help you choose shoes and socks that fit properly, according to Glenn B. Gastwirth, D.PM, deputy executive director at the American Podiatric Medical Association in Bethesda, Maryland.

Buy shoes later in the day. Your feet can swell by as much as half a shoe size over the course of a day. If the pair you buy is too small, swelling can occur or become more pronounced.

Measure your foot while standing. This will give you the most accurate measurements of the length and width of your foot so you don’t buy the wrong size.

Opt for lace-up shoes. Slip-on styles are usually not too forgiving when it comes to swollen feet. With lace-up shoes, you can always loosen the laces to allow your feet more room.

Go with a flat or low heel. A flat or low heel allows the foot to move more naturally when walking, with the sole flexing from heel to toe. Higher heels are more likely to restrict this movement. Swelling can result because the leg muscles, which help keep the lower circulatory system moving, are not pumping as efficiently as they could be with a proper stride.

Boot uncomfortable boots. Many boots weren’t made for walking. Styles that constrict the calf or have very high heels will also aggravate swelling and restrict proper stride.

Wear a style that suits your feet. As is the case with clothing, some styles are fashioned to fit certain shapes better than others. Shoes with shallow toe boxes, for instance, aren’t good for people with thicker digits and very pointy shoes will never feel comfortable to someone with broad feet.

Buy natural. Shoes made from leather, suede, and canvas keep the feet cool and dry by allowing them to “breathe.” On the other hand, rubber and vinyl are nonporous and will trap moisture. The result: excessive heat and humidity, which can aggravate swelling.

Choose socks that let your feet breathe. Some studies have shown that socks made of certain acrylic fibers tend to pull moisture away from the feet. ( Nylon, however, tends to generate heat and absorb moisture like a sponge.) On the other hand, some doctors stand by the traditional natural fibers?cotton and wool?as being best for keeping the feet cool and dry. Try a pair of each, and see which type works best for your feet. If you find that your feet perspire heavily no matter what type of socks you wear, you may need to change your socks two or three times a day.

Don’t assume socks will fit. Though their packages may say it, one size does not fit all. Socks are made based solely on shoe size, with no consideration for the fact that some people have thicker ankles or

calves. If you get the socks home, and they feel like a vise on your legs, don’t wear them. Elastic banding that is too tight can restrict circulation and lead to or aggravate swelling.