How to Prevent Feet Swelling while Sitting at Desk?


How to prevent feet swelling while sitting at desk

You must have seen a few people around you facing a common and painful issue of swollen feet while sitting at a desk for a long time. It seems scary as it gives a weird and disturbing look. It shows an underlying health condition that needs to be treated or a lifestyle pattern that must be regulated to avoid swollen feet. 

Several reasons are causing this issue, but we must lookout for how to prevent feet swelling while sitting at desk. We need to analyze our lifestyle and the essentials of our body, whether they are getting fulfilled or not? As the work culture has changed, people spend most of their time at desks. The increased time spent sitting at a desk may lead to chronic issues like back pain and foot swelling..

How to Prevent Feet Swelling while Sitting at Desk

How to prevent feet swelling while sitting at a desk? First, we need to self-analyze why our feet are getting swollen? It is due to some underlying medical conditions, sedentary lifestyle, heart disease, kidney disease, obesity, pregnancy, or lack of exercise in our current routine. All causes must be treated differently as each has got its once complication and treatment. The only thing which matters the most is reporting the foot swelling issue as soon as possible to diagnose the underlying anomaly or root cause of feet swelling. 

Major Causes of Feet Swelling

dependent edema

Swollen Feet, caused by retention of fluid, known as Peripheral Edema or called edema in medical terminology. The swelling can be caused by a temporary physical condition or a chronic underlying disease or health problems, so we need to determine the exact cause, whether it is a quick or a prolonged hidden illness. 

The most prominent cause of swollen feet is fluid retention in the legs for multiple reasons. A few major causes of foot swelling are as follows:-

1. Chronic Heart Disease

how to prevent feet swelling while sitting at desk

One of the biggest problems with heart disease is that it can cause feet to swell. People who suffer from this condition usually develop it when the heart isn’t pumping well or clogged blood vessels and blood clots take the blood back to the heart. The problem often starts when blood goes to the lower extremities gets disrupted. Some of the symptoms that you might experience when you have heart disease include ankle swelling, difficulty walking, and the sensation of having a heavy foot or calf.

If you notice any of these symptoms, you should immediately seek medical attention. The sooner you find out if there is anything wrong with your heart, the better. The doctor may prescribe medicines to help you manage your condition and can check blood clot or heart failure. These medicines are beneficial in relieving the symptoms that you have. The doctor may also recommend some lifestyle changes that will help you reduce the amount of swelling and promote circulation. Fluid-removing medicines like Lasix work well and remove all of the body’s extra retained fluid. Such patients are also recommended to keep your feet upward few times a day to avoid leg swelling.

2. Chronic Kidney Disease

how to prevent feet swelling while sitting at desk

People with kidney disease often suffer from swelling in their feet, ankles, and legs. Kidneys are the essential organ that helps the body remove excess fluid from the blood. When a person has kidney disease, this fluid accumulates inside the body. Swelling occurs when the blood vessels inside the legs become stretched. It can be excruciating and difficult for a person to walk, and he may have to stop walking. Surprisingly, some people with kidney disease have no symptoms. This is why it is imperative to see a doctor if you have swelling in your feet, ankles, and legs.

3. Obesity

dependent edema

Obesity can indeed cause the problem of swollen feet. The reason why this happens is that the person’s feet become more significant than their body. This causes the blood pressure to increase, which in turn causes the person’s foot to swell. To prevent swollen feet, you must exercise regularly. Make sure that you include foot exercises in your routine. You can do these by standing on one foot with one leg raised. Do this exercise for several minutes. Then, stand on your other foot with the leg extended. Do this exercise for a couple of minutes. These exercises will help to increase the circulation of blood to your feet.

Guys, you need not worry; you have to stay your required daily caloric intake to lose weight and prevent obesity, avoiding foot swelling.

4. Sitting or Standing for a Long Time

how to prevent feet swelling while sitting at desk

Sitting for a long periods in an office chair can be very uncomfortable. You might feel your legs and feet getting cramped. It is also very unhealthy. In addition, it can also cause swelling in your ankles and feet. A swollen ankle or foot can cause you to feel pain, numbness, or even infection. This is why you must stand up often during the day. It is better to stand than to sit for a long time.

Our feet need a lot of blood circulation. If we are sitting for long hours, our feet will become swollen. We shouldn’t sit for extended periods. If we want to prevent this problem, we should take regular breaks. An excellent way to avoid this is to get up and walk around every day. It can also be good to drink plenty of water to avoid getting thirsty and dehydrated.

5. Pregnancy

how to prevent feet swelling while sitting at desk

It can be pretty challenging to deal with swollen feet during pregnancy. Pregnancy can affect your feet and your body in many different ways. Pregnant women tend to put on a little weight because of the extra baby they carry. This makes their stomachs bigger, and that causes them to put on a bit of weight. This weight gain can cause their feet to swell, but you shouldn’t worry too much about it. It will go away after the baby is born, and in case it doesn’t, you can try using an ice pack to reduce the swelling. You can also use a compression sock. 

Being pregnant can cause your feet to swell. Your pregnancy belly is filled with extra blood, which means your feet are getting extra blood. That makes it hard for your feet to get enough air, and you might feel tired, dizzy, and weak. So, it would be best if you got your feet taken care of right away. Make sure that you stay active and walk a lot. If you can’t walk, then you can use an exercise machine. Exercise is good for you as it makes you feel better and keeps you fit.

There are many other minor reasons ; you can check them out here.

Quick Ways to Prevent Feet Swelling while Sitting at Desk

There are a few quick ways to get rid of this problem:-

1. Drink plenty of water to restrain your body from storing excess fluids.

2. Wear good quality shoes with good arch support.

3. You should wear warm socks or stockings.

4. Daily perform exercises which may include Leg Extensions, Ankle Circles, knee Lifts, and Foot Pumps or Jogging.

5. Avoid sitting for long hours and taking regular breaks.

6. Develop a long-term sustained healthy non-sedentary lifestyle that includes daily exercise and a healthy diet plan.

7. Avoid too much over-caloric diet to avoid obesity.

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Frequently Asked Questions (FAQs):

How do I reduce swelling in my feet at work?

To reduce swelling in your feet while at work, consider the following:
1. Take Regular Breaks: Stand up, stretch, and walk around periodically to promote circulation and reduce swelling.
2. Elevate Your Feet: When seated, elevate your feet by using a footrest or placing them on a stool to encourage better blood flow.
3. Comfortable Footwear: Wear comfortable, supportive shoes that allow your feet to breathe and reduce constriction.
4. Stay Hydrated: Drink plenty of water throughout the day to help prevent fluid retention and swelling.
5. Leg Exercises: Perform simple leg exercises while sitting, such as ankle circles or calf raises, to stimulate blood circulation.
6. Compression Socks: Consider wearing compression socks or stockings to help prevent swelling by supporting blood flow.
7. Healthy Diet: Maintain a balanced diet to regulate fluid retention and reduce the likelihood of swelling.

What reduces swelling in feet fast?

Try using a tennis ball or a small portable foot massager under your desk at work. Roll your feet over the ball or the massager to stimulate circulation and reduce swelling. This discreet and simple technique can offer relief and relaxation during your work hours.

Why do my feet get swollen when I sit at a desk?

Prolonged sitting at a desk can lead to foot swelling due to reduced blood circulation caused by inactivity. When sitting for extended periods, the muscles responsible for aiding blood circulation in the legs become inactive, leading to fluid accumulation and swelling in the feet and ankles.


In conclusion, the key to reducing swelling in your feet while sitting at a desk is to exercise your feet regularly. It’s essential to do so even if you’re working from a seated position. Exercising your feet will help your circulation and blood flow. The blood will be pumped more efficiently through your veins and arteries. This will help your legs and feet stay healthier, and your feet will feel better. In short, blood is the only entity that will remove the excessive fluids from your swollen legs or feet.

I hope you can easily fix the swollen feet, whereas check out our website and other latest posts:-

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About Mike Irving

Enthusiast Computer Geek, with vast experience in Office Ergonomics. Mike Irving is known as Master of Office and Computer Desk setups including gaming workstations.

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