Love the idea of a vacation somewhere warm and beautiful, but hate the reality of your feet swelling after walking, standing or sitting? Swollen feet and ankles can quickly dampen any holiday, leave you struggling to find shoes that fit, and diminish your comfort and experience when traveling.
What causes foot swelling in hot weather? Is it your blood vessels?
It’s the heat from your environment that leads to a fluid buildup. Heat can cause blood vessels to expand (dilate), which is actually your body’s natural cooling device, helping you regulate your temperature so you don’t overheat. When blood vessels expand, they allow more blood flow close to the skin, helping heat escape from the body. Unfortunately, this expansion can also leak fluid into the surrounding tissues, causing your feet, ankles, and sometimes even your legs (usually the lower legs) to swell.
Long periods of sitting or standing, like catching flights or after a day of sightseeing or hot baths, can worsen the swelling. Gravity pulls fluid downwards, and in hot weather, your body’s usual mechanisms for moving fluid back up to the heart can slow down. And just like that? Your swelling starts or worsens.
Is there anything you can do to prevent swelling during your trip?
Yes! Even if you’re going to be surrounded by non-stop hot weather and humidity, there are several things you can do to help prevent foot and leg swelling or reduce its severity. Here are our simplest favorites:
Do your toes cramp and get stuck in the middle of the night? As it turns out, no one is immune to leg and foot cramps. This condition can have a multitude of causes, from poor circulation and nerve damage to nutrient deficiencies. The foot is one of the most complex structures in the human body. It consists of 19 muscles, 33 joints, 26 bones and over 100 ligaments. Any of these tissues can get injured during sports and everyday activities. Here are five things you should know about foot cramps and what to do about them to prevent complications;
1.) Toes Cramp and Get Stuck
Any muscle in your body can cramp. The muscles in your feet and legs are no exception. In fact, the arch of your foot, as well as your calves and thighs, are the most prone to cramping, notes the American Osteopathic Association (AOA). This problem occurs when a muscle involuntary contracts and cannot relax. Athletes, seniors and people with overweight or obesity are at greater risk for muscle cramps.
For example, if you have overweight, the extra pounds can put pressure on the muscles in your feet or those surrounding the spine, causing pain and spasms. An athlete, on the other hand, may notice that his toes cramp and get stuck during or after exercise because of insufficient stretching. Fortunately, leg cramps are rarely harmful, points out the Cleveland Clinic. Most times, you can get relief by making small changes to your diet, lifestyle or workout routine. The first step is to identify the cause, whether it's overtraining, poor circulation or electrolyte imbalances.
2.) Mineral Deficiencies May Cause Cramping
As discussed earlier, foot cramps may indicate that your body is lacking magnesium, potassium, calcium or other nutrients, notes the Mayo Clinic. According to a November 2016 review published in Age and Aging, electrolyte imbalances are often to blame. Too much or too little calcium, for example, may cause or worsen muscle cramps.
Electrolytes are minerals that regulate your fluid balance and pH levels. They also play a key role in nutrient transport, brain function and cardiovascular health, states the U.S. National Library of Medicine. Magnesium, for instance, regulates more than 300 enzymatic reactions in the body. Low levels of this mineral may lead to muscle cramps, fatigue, abnormal heart rate and even seizures. If your toes and get stuck constantly, get some blood tests done to identify potential mineral deficiencies. Fill up on whole foods containing potassium, calcium and magnesium, and take electrolyte supplements if necessary. Coconut water, for example, provides 13 percent of the daily recommended potassium intake per cup.
3.) Dehydration Might Be the Culprit
A possible cause of muscle cramps or spasms is dehydration, according to the U.S. National Library of Medicine. Even you're drinking plenty of water, you may be losing fluids during exercise or when it's hot outside. That's why it's particularly important to stay hydrated before, during and after physical activity.
Water helps maintain your electrolyte balance, supports digestive function and regulates body temperature. A body water loss of only 1 or 2 percent may affect cognition, memory and psychomotor skills, reports a December 2018 research paper featured in BMC Public Health.
In addition to leg cramps, dehydration may cause headaches and irritability, diminish your physical performance and decrease muscle strength. Keep a water bottle at hand and take small sips every 30 minutes of so — don't wait until you're thirsty. Tea and soups count toward your daily fluid intake too, so include them in your diet. Also, fill up on water-rich fruits and vegetables, such as cucumbers, strawberries, melons, papaya and leafy greens. Strawberries and spinach, for example, are over 91 percent water.
4.) Beware of More Serious Conditions
Sometimes, leg cramps may indicate a more serious condition, especially if they occur at night. Parkinson's disease, nerve damage, diabetes, circulatory problems and liver cirrhosis are just a few to mention, according to the Cleveland Clinic. Dystonia, for example, is a disease that causes your muscles to contract involuntarily. It may affect one or more muscles or muscle groups and can occur anywhere in the body. Foot cramps are a common symptom, states the National Institute of Neurological Disorders and Stroke. You may also experience fatigue, anxiety, depression, tremors, uncontrollable blinking and other non-specific symptoms.
Occasional foot cramps are rarely a reason for concern. However, if your toes cramp and get stuck regularly, it's recommended to see a medical professional. Let your doctor know what other symptoms you have, whether it's numbness, muscle weaknesses or tingling in your feet or hands. Early diagnosis may help prevent complications and increase your chances of a successful recovery.
5.) Stretching May Relieve Foot Cramps
Health professionals recommend stretching and warming up your muscles for good reason. These habits may help prevent painful cramps and reduce injury risk. The Mayo Clinic recommends stretching your muscles regularly, not just before and after working out. If, say, your foot cramps tend to occur at night, ride a stationary bike or stretch your legs for a few minutes before bedtime.
For example, a good way to stretch your calves is to stand in front of a wall and extend one leg behind the other. Press your hands into the wall while stretching the half of the extended leg. Hold for a few seconds and then repeat with the other leg. You may also massage your foot and toes to stop the cramp, recommends the AOA. Foot cramps are often a symptom of poor blood circulation, warns the Cleveland Clinic. In this case, the pain and discomfort may worsen when you walk. Stretching can help by increasing blood flow to the affected muscle — just make sure you do it right. Hold each stretch for about 30 seconds and stop if it hurts. Source
Plantar fasciitis can be painful. So the last thing you want is to make it worse. The problem is, what you do — from your diet to your everyday habits — can inadvertently aggravate this inflammatory foot issue. Nelya Lobkova, DPM, a New York City-based podiatrist at Step Up Footcare, shares the most common mistakes that may flare up your foot pain and explains how to prevent or at least help relieve plantar fasciitis.
What Causes Plantar Fasciitis?
The plantar fascia is a bowstring-shaped band of tissue that extends from the heel to the ball of the foot, supporting the arch of your foot and absorbing shock, per the Mayo Clinic. Over time, strain and stress from overuse (like long-distance running) or faulty foot mechanics (like flat feet) can damage the plantar fascia, causing small tears that result in inflammation and pain.
Mistake: Not Drinking Enough Water
A lack of H2O affects just about every system and part of your body, and your plantar fascia is no different. "Dehydration can lead to diminishing the lubricant fluid around tendons and ligaments that prevent overuse injuries," Dr. Lobkova says. This translates to potential micro-tearing and scarring of the plantar fascia, she says.
Fix it: "Drinking six to eight ounces of water every few hours is a good trend to follow to prevent dehydration," Dr. Lobkova says. But you may need more H2O if you're active and perspiring a lot. "Sweating creates a loss of water in the body that needs to be replenished," she says.
Mistake: Bouncing When You Stretch Your Calves
While calf-stretching is a stellar way to get some relief from plantar fascia pain, improper technique can trigger more discomfort. Case in point: bouncing. "The act of bouncing while stretching the calf puts extra weight on the Achilles tendon and the heel bone," Dr. Lobkova says. "This can aggravate plantar fasciitis because it adds a weighted strain on the inflamed fascia."
Fix it: "Instead of bouncing, try to hold a calf or Achilles stretch for 10 seconds," Dr. Lobkova says.
Mistake: Walking Barefoot
You might think walking barefoot is NBD, but if you're struggling with plantar fasciitis, going shoeless can sabotage your foot health.
"Ambulating barefoot on hardwood or tile flooring, which has minimum shock absorption, could lead to multiple foot and ankle issues," Dr. Lobkova says. That's because your heel is the area of the foot that takes on the most body weight. "Thus, barefoot walking at home increases the likelihood of developing plantar fasciitis, inflammation and tearing of the insertion of the fascia at the heel bone," she explains.
Fix it: Stick to shoes. "Instead of walking barefoot (even at home), consider a cushioned sneaker or slide to provide adequate shock absorption," Dr. Lobkova says.
Mistake: Doing High-Impact Exercise
Your high-impact workouts can be harming your heels. "High-impact exercise, like running, places three times the body weight on our feet, including the heel," Dr. Loblova says. "The increase in weight on the heel can lead to or worsen plantar fasciitis by increasing inflammation in the plantar fascia."
Fix it: "I advise trying low-impact exercise such as yoga or Pilates if you're experiencing plantar fasciitis," Dr. Lobkova says. Another option is riding a stationary bike.
Plus, with low-impact movements such as downward dog, you get the added benefit of stretching and lengthening the hamstring and calf tendon, she says.
Mistake: Working Out in Your Everyday Sneakers
While having one pair of sneakers for the gym and everyday life is convenient, it's not the best strategy when it comes to preventing plantar fasciitis pain.
For starters, "working out in the same shoes you wear outside the gym contributes to wear and tear of the shoe," Dr. Lobkova says. And, as we know, a worn-out shoe can be bad for your feet. "In addition, many casual sneakers are usually flat (zero heel to toe drop) and flimsy (not supportive)," she says. This lack of shoe support and cushion becomes even more problematic when you're working out and likely putting more stress on your feet.
Fix it: Ideally, you should have two separate sets of sneakers: one for casual, everyday use and another for the gym (we know this can be costly).
But no matter what activity you wear them for, your sneakers should have sufficient support. Dr. Lobkovas suggests that people with plantar fasciitis should aim to buy sneakers with:
If your nails could get excited for one season in particular, summer might come out on top. With all the bright colors, cheery pastels, and creamy neutrals on the table, there is no shortage of options to grace your fingers and toes all season long. However, perhaps the biggest nail trend for summer 2025 lies in the finish instead of the color. "Glazed nails" have been taking over salons since last summer, with no signs of slowing down. With good reason, since summer is undeniably the perfect time for a glowy wash of color.
Glazed nails can come in the form of chrome nail polish, which gives a reflective mirror quality to nails, or it can be captured with shimmery, metallic, pearly, or iridescent nail colors that give a little something extra to your usual neutral or favorite summer shade. Glazed nails are the ultimate manicure for summer 2025. Source
Does arch support really matter? Yes! Your feet are the foundation of your entire body, so keeping them comfortable and healthy is non-negotiable. Having painful feet can prevent you from being active and participating in daily life activities. But did you know foot pain is often caused by a lack of arch support in footwear?
Your arches act as shock absorbers and distribute the primary pressure of your entire body weight. So, how important is arch support in shoes? Without proper arch support, your feet have to work harder, causing muscle stress, pain, and even injuries or chronic conditions. Arch support in footwear is specifically designed to provide extra padding under your feet' arches to help maintain your feet in an ideal position. It adds additional stability and prevents your feet from rolling inward or outward, which can cause considerable stress and pain and even lead to plantar fasciitis (due to plantar pressure), flat feet, and other common foot conditions, especially when walking or standing for long periods of time. Having the right arch support in your shoes can also help improve your posture, which can affect your entire body's alignment.
The arches in your feet play a vital role in bearing your weight as you stand and move forward on your foot. Composed of bones, tendons, and ligaments, they facilitate your movement and propel you as you walk.What's intriguing is that there isn't just one type of arch – people have various shapes of arches that influence how they distribute weight and move while walking.
Skin picking disorder (or "Excoriation") is a disorder where a person:
If you’re experiencing persistent or mild swelling in your feet and ankles, talk to a specialist about the underlying causes, as you may be experiencing symptoms of chronic venous insufficiency or vein disease. You can make some lifestyle changes to alleviate the discomfort of swelling feet as well, including:
