Wondering how to prevent your feet swelling while you’re sitting at your desk? For some people, it’s an all-too-common annoyance that can cause you discomfort and take you off task.
Don’t worry – help is at hand. The office chair experts at Slouch know a thing or two about office ergonomics, having designed our ultra comfy office chair collection. So, we’ll take you through some handy tips and tricks to keep foot swelling at bay.
Why do my feet swell when I sit at a desk?
Before we get into solutions to prevent feet swelling, you might be wondering what’s going on down there.
Have you ever slipped your shoes off under your office desk only to find that it’s much harder to put them back on? That’s foot swelling, and it’s more common than you’d think.
The medical name for it is dependent edema and it happens when you’re sedentary for too long. Essentially, if you sit down all day without moving fluid pools in your ankles and feet as a result of gravity.
When you add factors like dehydration, sitting cross legged or a salt-heavy diet into the mix, you can end up with some really uncomfortable swelling.
How to prevent your feet swelling while sitting at a desk
Luckily, there are lots of simple strategies to prevent feet swelling that you can add to your daily routine with minimal interruption to your work. With some small changes, you could wave goodbye to swollen feet or at least see some encouraging improvements.
1. Watch what you eat and drink
When you’re dehydrated, your blood has a higher concentration of sodium, which can actually cause your body to retain more water and increase swelling.
That’s why keeping a water bottle handy and sipping throughout the day is so important. A bottle with time markings can help you stay on target.
As for food – mind your sodium intake. High amounts of sodium (aka. salt) can cause your body to retain more fluid, leading to increased swelling in your feet and ankles. Try to limit salty foods during your workday if foot swelling is becoming a regular annoyance.
2. Keep moving at your desk
As you can probably imagine – if your feet are swelling at your desk due to poor blood circulation from being sedentary, movement is your best friend.
Counteract gravity by introducing some small and simple movements you can do without even leaving your desk:
- Ankle circles – Like you’re drawing tiny circles with your toes.
- Foot pumps – Imagine pressing an invisible car pedal.
- Leg extensions – While seated, straighten one leg and lift it slightly off the ground.
- Calf raises – This is one to try if you work at a standing desk. Rise up onto your toes, hold briefly, then lower back down.
Note: A standing desk can make a great choice if you suffer from edema because it forces you onto your feet, encouraging incidental movement.
Intrigued? Read our dive: are standing desks worth it?
3. Make breaks a part of your routine
Want to prevent feet swelling while sitting at your desk? One of the most effective solutions is also the simplest: regular movement breaks. We know it sometimes feels difficult to justify taking a break but in most cases they boost efficiency. That’s why it’s crucial to build breaks into your work routine to normalise taking them.
The Pomodoro Technique helps create a natural motivation cycle while preventing feet swelling.
How it works: Do 5 minutes of focused work, followed by a 5-minute movement break. After four rounds, take a longer 15-minute break. You might even find you’re actually more productive with this rhythm to your day.
Tip: Block out these breaks in your calendar like any other commitment. Even if you can’t stick to the exact Pomodoro timing, having scheduled breaks makes it much harder for your whole day to slip by without moving.
4. Invest in an ergonomic setup
Your workspace desk setup plays a crucial role in preventing feet swelling while sitting at your desk. A few strategic additions to your workspace can make a significant difference to how your feet feel at the end of the day.
Opt for a standing desk
We’ve said it before in this article, but a standing desk can be a great option. It allows you to easily switch between sitting and standing throughout the day to prevent fluid from pooling in your feet.
Just remember – standing all day isn’t the answer either. The key is movement and position changes, standing desks just make it easier to get this crucial movement in.
Choose the right chair
A proper ergonomic office chair will allow you to sit with your feet flat on the floor and your knees at roughly 90 degrees. This position helps maintain good circulation to your feet and legs.
Position your screen and keyboard
You’d be surprised how many people are working in conditions which aren’t ergonomic. Your screen should be at eye level and your keyboard positioned so your forearms are parallel to the floor. That way, you’ll prevent slouching which can restrict circulation to your legs and feet.
Pick proper footwear
In the fight to prevent feet swelling, your choice of work shoes matters more than you might think. Opt for breathable, comfortable shoes with good support and avoid tight shoes that can restrict circulation.
Try compression socks
For extra support, consider compression socks. They provide graduated pressure that helps prevent fluid buildup – particularly useful if you’re prone to swelling despite having a good setup.
5. After work recovery
Your feet have been fighting gravity all day – here’s how to help them bounce back.
- Elevation – Prop your feet above heart level when you get home. Pop them on some pillows while you’re watching TV or reading. Even 15-20 minutes can help reduce swelling.
- Give yourself a foot massage – A quick massage helps push any pooled fluids back into circulation again. Roll your foot over a tennis ball, or use your hands to massage from ankles up toward your calves.
- Cool them down – If your feet are feeling puffy and warm, 10 minutes with a cold compress can help reduce swelling.
- Switch to comfy footwear – Release your feet from any restrictive footwear and get into breathable and supportive alternatives. Also, if you’ve been wearing compression socks, swap them out.
When to worry about swollen feet
While swollen feet can be caused by all of the factors we’ve mentioned previously, it can sometimes be a symptom of a more serious condition.
Here are the red flags to watch out for that tell you something is amiss:
- Swelling in just one foot or leg (especially if it’s warm or red).
- Swelling that doesn’t improve overnight or with elevation.
- Sudden onset of severe swelling.
- Swelling accompanied by shortness of breath or chest pain.
- Persistent swelling despite following prevention strategies.
- Swelling that starts after starting new medication – Dr Ken D Berry MD explains which medications are most likely to cause Edema as a symptom, below.
If you spot any of these signs, it’s worth checking in with your doctor to rule out more serious conditions like blood clots or circulation issues.
Stock up on ergonomic goodies
Now you know how to prevent feet swelling while sitting at a desk all day, you’ll be ready to take on the day with your productivity restored.
Don’t forget to check out our collection of ergonomic office chairs, designed by those same experts who brought you this guide. Your feet – and the rest of your body – will thank you.
Need extra details? Email in at [email protected] with any questions or queries about our office furniture.
