It’s not unusual to notice your shoes feeling tighter at the end of the day. Mild swelling in your feet and ankles can happen for many everyday reasons. But sometimes, it’s more than just a minor inconvenience—swelling can be your body’s way of warning you about an underlying health problem.

At West Haven Foot & Ankle Center, we see patients every week who aren’t sure if their swelling is “normal” or a sign they should seek medical care. Here’s what you should know.

Common Everyday Causes of Foot Swelling

Mild swelling—also called edema—often happens when fluid builds up in your tissues. Everyday reasons include:

1. Standing or sitting for long periods – Gravity pulls fluid down into your feet and ankles, especially if you’re on your feet all day or spend hours at a desk without moving.

2. Warm weather – Heat can make blood vessels widen, which may cause fluid to leak into surrounding tissues.

3. Minor injuries – A stubbed toe or twisted ankle can swell as part of the healing process.

4. Pregnancy – Changes in blood volume and pressure often lead to swelling, especially in the later months.

5. Salty foods – Excess sodium causes your body to hold on to more fluid, which can show up in your feet and ankles.

When Swelling Could Be a Warning Sign

While mild swelling that goes away after rest or elevation is usually harmless, certain symptoms should prompt a visit to a foot and ankle specialist:

• Sudden, severe swelling in one foot or leg – Could signal a blood clot (deep vein thrombosis) and needs urgent attention.

• Pain, redness, or warmth with swelling – May indicate an infection or inflammatory condition.

• Swelling that doesn’t improve overnight – Could be linked to circulation problems, heart concerns, or kidney issues.

• Swelling with numbness, tingling, or skin changes – Might be related to nerve damage or poor blood flow.

• Diabetes with new swelling – Can signal serious complications, especially if accompanied by wounds or sores.

At-Home Tips to Reduce Mild Swelling

If your swelling is mild and not linked to an injury or ongoing health condition, these simple steps may help:

• Elevate your feet – Keep them above heart level for 15–20 minutes a few times a day.

• Wear compression socks – They gently squeeze your legs to help move fluid back toward your heart.

• Move regularly – Short walks, ankle circles, and calf raises can keep fluid from pooling.

• Reduce salt intake – Less sodium can mean less fluid retention.

• Stay cool – On hot days, wear breathable shoes and take breaks in cooler spaces.

How a Podiatry Clinic Can Help

If swelling is frequent, severe, or comes with other symptoms, a professional evaluation is the safest option. At West Haven Foot & Ankle Center, we:

• Perform a thorough foot, ankle, and leg exam to check circulation and nerve function.

• Order imaging or lab tests when a deeper cause is suspected.

• Recommend custom orthotics to improve support and circulation.

• Work closely with your primary care provider or specialists if swelling is linked to heart, kidney, or other systemic conditions.

The Takeaway

Occasional swelling after a hot day or long shift is common. But sudden, persistent, or painful swelling is worth checking out.

At West Haven Foot & Ankle Center, our team looks at your whole health picture—not just your feet—to find the cause and provide effective, lasting relief. If you’re unsure whether your swelling is normal, let’s get you the answers you need.