Hi,
Cheryl here, your NICU nurse friend!
As someone who spends countless hours on my feet caring for tiny patients, I know the toll it takes on your body—especially your feet. My husband can attest to the countless after-work foot massage sessions he has had to endure.
Because after a long shift, I often deal with swollen, achy feet, and I’ve learned some helpful remedies that really make a difference at least for when my hubby is not around 😏.
First, let’s talk about why this happens…
Why Do Your Feet Swell After Standing?
Swelling, or edema, happens when fluid builds up in your feet and ankles. For nurses and others who stand for long periods, it’s often caused by:
• Prolonged standing without movement
• Gravity pulling fluid into the lower extremities
• Poor circulation or tight footwear
• Dehydration (surprising, right?)
Luckily, there are several strategies that can provide relief and keep you comfortable during and after those long shifts.
My Go-To Remedies for Swollen Feet
1. Hydration is Key
Staying hydrated might seem counterintuitive, but it’s essential to your overall health. When you’re dehydrated, your body holds onto fluid, leading to swelling. I carry my Splitflask with me every shift—one side for ice-cold water and the other for herbal tea. It’s my lifesaver for staying hydrated on the go! And I’m not just saying this because I invented it, I’m saying it because if I didn’t, it was only a matter of time before someone else did.
See Also: How Hydration can speed up your recovery
2. Elevate Your Feet
Whenever I get a break (rare, I know), I try to elevate my feet to help the fluid drain back toward my heart. Even a few minutes playing done in our break room click with my feet propped up on a cushion or the armrest can make a difference.
3. Compression Socks
Compression socks have been a game-changer for me. Maybe that should be our next product… Compression socks are designed to improve circulation and reduce swelling by gently squeezing the fluid out of your legs. I never start a shift without them!
4. Stay Active
Standing still for hours is just as bad as sitting for hours. When I can, I do small stretches or ankle rolls to keep the blood flowing.
5. Epsom Salt Soak
After a 12-hour shift, I soak my feet in warm water with Epsom salts. It’s not just relaxing—it helps draw out excess fluid and reduces inflammation and if I have a little more time to spare, I will soak my entire body in it for some time. You won’t believe how relaxing and invigorating this little action is.
6. Cool Compresses
If my feet are really swollen, I use a cool, wet towel or an ice pack wrapped in cloth to reduce the swelling and soothe the pain. I’m yet to find an ice pack that works perfectly out-of-the box but anyone will do with a little bit of elbow freeze and creativity.
7. Massage for Circulation
A gentle foot massage (courtesy of your hubby or significant other) stimulates blood flow and helps lymphatic drainage. You can also splurge on a professional massage therapist. But if you can’t splurge on a professional massage, try a simple rolling massage with a tennis ball under your feet.
8. Choose the Right Shoes
Investing in comfortable, supportive shoes has been a lifesaver. I’ve used the Dansko shoes for most of my career and they have worked well for me. They look likeCrocs but more comfy and with ample cushion. Tight shoes restrict circulation and make swelling worse, so choose pairs with plenty of room and arch support. Some nurses swear by Allbirds but I’ve found them to be inadequate past hour 4 of standing on my feet.
9. Watch Your Sodium Intake
Too much salt in your diet causes fluid retention, so I try to keep my sodium intake in check by sticking to healthy throughout my shift, home-prepared meals during shifts.
10. Take Breaks When You Can
I know it’s tough, but even a few minutes off your feet can make a huge difference. Don’t be afraid to prioritize your own health—you can’t pour from an empty cup even if it has two sides 😏.
Why This Matters
As nurses, our feet are literally carrying the weight of our duties and responsibilities. Taking care of them isn’t just about comfort—it’s about protecting our long-term mobility and health.
I hope these tips help you as much as they’ve helped me. And if you’re looking for an all-in-one hydration solution, the Splitflask has been my secret weapon for staying hydrated and caffeinated and keeping swollen feet at bay.
Take care of yourself—you deserve it!
To healthier shifts,
Cheryl
NICU Nurse & Co Founder @ Splitflask.
Rated 4.9 by true Beverage Goblins!
10 Proven Remedies for Swollen Feet: A NICU Nurse’s Guide to Comfort and Hydration
Hi,
Cheryl here, your NICU nurse friend!
As someone who spends countless hours on my feet caring for tiny patients, I know the toll it takes on your body—especially your feet. My husband can attest to the countless after-work foot massage sessions he has had to endure.
Because after a long shift, I often deal with swollen, achy feet, and I’ve learned some helpful remedies that really make a difference at least for when my hubby is not around 😏.
First, let’s talk about why this happens…
Why Do Your Feet Swell After Standing?
Swelling, or edema, happens when fluid builds up in your feet and ankles. For nurses and others who stand for long periods, it’s often caused by:
• Prolonged standing without movement
• Gravity pulling fluid into the lower extremities
• Poor circulation or tight footwear
• Dehydration (surprising, right?)
Luckily, there are several strategies that can provide relief and keep you comfortable during and after those long shifts.
My Go-To Remedies for Swollen Feet
1. Hydration is Key
Staying hydrated might seem counterintuitive, but it’s essential to your overall health. When you’re dehydrated, your body holds onto fluid, leading to swelling. I carry my Splitflask with me every shift—one side for ice-cold water and the other for herbal tea. It’s my lifesaver for staying hydrated on the go! And I’m not just saying this because I invented it, I’m saying it because if I didn’t, it was only a matter of time before someone else did.
See Also: How Hydration can speed up your recovery
2. Elevate Your Feet
Whenever I get a break (rare, I know), I try to elevate my feet to help the fluid drain back toward my heart. Even a few minutes playing done in our break room click with my feet propped up on a cushion or the armrest can make a difference.
3. Compression Socks
Compression socks have been a game-changer for me. Maybe that should be our next product… Compression socks are designed to improve circulation and reduce swelling by gently squeezing the fluid out of your legs. I never start a shift without them!
4. Stay Active
Standing still for hours is just as bad as sitting for hours. When I can, I do small stretches or ankle rolls to keep the blood flowing.
5. Epsom Salt Soak
After a 12-hour shift, I soak my feet in warm water with Epsom salts. It’s not just relaxing—it helps draw out excess fluid and reduces inflammation and if I have a little more time to spare, I will soak my entire body in it for some time. You won’t believe how relaxing and invigorating this little action is.
6. Cool Compresses
If my feet are really swollen, I use a cool, wet towel or an ice pack wrapped in cloth to reduce the swelling and soothe the pain. I’m yet to find an ice pack that works perfectly out-of-the box but anyone will do with a little bit of elbow freeze and creativity.
7. Massage for Circulation
A gentle foot massage (courtesy of your hubby or significant other) stimulates blood flow and helps lymphatic drainage. You can also splurge on a professional massage therapist. But if you can’t splurge on a professional massage, try a simple rolling massage with a tennis ball under your feet.
8. Choose the Right Shoes
Investing in comfortable, supportive shoes has been a lifesaver. I’ve used the Dansko shoes for most of my career and they have worked well for me. They look likeCrocs but more comfy and with ample cushion. Tight shoes restrict circulation and make swelling worse, so choose pairs with plenty of room and arch support. Some nurses swear by Allbirds but I’ve found them to be inadequate past hour 4 of standing on my feet.
9. Watch Your Sodium Intake
Too much salt in your diet causes fluid retention, so I try to keep my sodium intake in check by sticking to healthy throughout my shift, home-prepared meals during shifts.
10. Take Breaks When You Can
I know it’s tough, but even a few minutes off your feet can make a huge difference. Don’t be afraid to prioritize your own health—you can’t pour from an empty cup even if it has two sides 😏.
Why This Matters
As nurses, our feet are literally carrying the weight of our duties and responsibilities. Taking care of them isn’t just about comfort—it’s about protecting our long-term mobility and health.
I hope these tips help you as much as they’ve helped me. And if you’re looking for an all-in-one hydration solution, the Splitflask has been my secret weapon for staying hydrated and caffeinated and keeping swollen feet at bay.
Take care of yourself—you deserve it!
To healthier shifts,
Cheryl
NICU Nurse & Co Founder @ Splitflask.