As the UK experiences another heatwave, with temperatures reaching 35.1°C, many people are suffering from swollen feet and ankles. Google searches for “swollen feet in the heat” have risen by 200%, and searches for remedies have increased by 350%, according to footwear retailer Wards Shoes.
The cause is straightforward: in hot weather, blood vessels expand to cool the body, causing fluid to leak into surrounding tissue and collect in the feet and ankles due to gravity. This fluid retention, known as oedema, can make shoes feel tighter and rings harder to remove.
Dr Mayoni Gooneratne recommends a “legs-up and cool-compress” ritual: lie on your back with legs elevated above heart level for 15–20 minutes, with a cool damp cloth on the swollen area. This uses gravity to move fluid back towards the heart and constricts blood vessels for relief.
Lymphatic drainage expert Flavia Morellato advises gentle movement throughout the day, such as walking, calf raises, and deep breathing, to support circulation and lymphatic flow. She also warns against excessive sweating and overheating, which can worsen swelling.
Ada Ooi, a Chinese medicine clinician, suggests using a gua sha tool with medium pressure in circular motions around the inner ankle bone for 5–10 minutes per side. She also recommends elevating legs, doing ankle pumps, and eating cooling foods like cucumber while avoiding salty meals.
Pharmacist Kevin Leivers emphasises hydration with electrolytes over plain water. He suggests magnesium supplements to regulate fluid balance, and turmeric with black pepper for anti-inflammatory effects. If swelling is sudden, painful, or one-sided, or accompanied by breathlessness, contact your GP.
