Get up once an hour and walk around for a minute or two just to keep your blood flowing. Long periods of sitting can cause blood to pool in your feet, which causes more swelling. If you have to sit for a long period of time, use a footstool to help promote circulation. Wear full-length support stockings to increase blood flow and ease swelling in your feet. Stockings are most effective if you wear them all day, particularly if you’re going to be standing a lot. Avoid compression socks, which may squeeze above the ankle and encourage foot swelling. You can purchase support stockings online at health supply stores, such as ExMed and Walgreens. Drinking enough water can flush your body of extra salt and reduce foot swelling. Some adults may need more or less depending upon pregnancy or other health conditions. For most people though, drinking at least 48 ounces (1.4 liters) of water a day will keep excess swelling to a minimum.  While the occasional soda or coffee is fine, do not count these beverages as part of your daily water intake. They can have a diuretic effect.  Don't force yourself to drink more if you can't. Aim to work out for at least 30 minutes 4 to 5 days a week to keep your blood flowing. Even a casual walk will keep your heart rate up and discourage blood from pooling in your feet. If you’re sedentary right now, slowly work your way up to 4 days a week by starting with a 15 minute session one day at a time.  If you have limitations due to pregnancy or injury, ask your doctor what exercises you can do to alleviate swelling. Exercising with a buddy can be a great way to stick to a new fitness routine. Certain yoga poses, such as lying on the floor with your legs up against the wall, can reduce foot swelling, too. Wear shoes that fit you well and ensure that the ball of your foot fits in the widest part of the shoe easily. When you wear shoes that are too small, it can cut off circulation, causing pain or even injury.
تجنب الجلوس لفترات مطولة. ارتدِ جواربًا داعمة. اشرب 6-8 أكواب ماء يوميًا. مارس الرياضة بانتظام. تجنب ارتداء الأحذية صغيرة المقاس.