Preventing fluid retention around the ankles during warm days

Preventing fluid retention around the ankles during warm days
  • Herzog Medical

Warm days are great for being outdoors, but at the end of the day, your ankles often feel thicker than in the morning. Shoes fit tighter, socks leave marks, and the skin around your ankles can feel taut. This fluid retention, also called edema, especially occurs in warm weather and is usually harmless. Still, it can be bothersome and often causes a heavy, tired feeling in the legs.

 

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What happens in your body in warm weather?

In warm weather, your blood vessels dilate, allowing your body to dissipate heat more effectively through the skin. This process is called vasodilation and is a normal reaction of the body to heat. The dilation of the vessels increases the pressure in the capillaries, making it easier for fluid to leak from the bloodstream into the surrounding tissue. This fluid often collects in the lower legs and ankles, simply because gravity causes it to sink to the lowest point of the body.

Especially if you stand still for a long time or sit in the same place, it becomes more difficult for the body to transport this fluid back to the heart. The muscle pump in your lower legs, which normally helps to push blood upwards, then becomes less active. You notice this, for example, during a long flight, a day on a terrace, or a barbecue where you mainly stand. People with a sedentary jobalso recognize this feeling at the end of the workday, especially on warm days.

In most cases, this form of fluid retention is not caused by an underlying problem, but by a combination of heat, little movement, and prolonged standing or sitting. However, it is good to know that persistent or unilateral swelling in the ankle can have other causes. On the page about swollen anklesyou can read more about the different situations in which fluid can accumulate and when it is advisable to have this further examined.

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What can you do yourself to combat fluid retention?

Movement is one of the simplest ways to drain fluid more quickly. By actively using your calf muscles, for example during a short walk or by wiggling your feet if you're sitting for a long time, you help pump blood back to the heart. Elevating your legs, for instance on a pillow while resting, can also contribute to less fluid in the ankles. Many people also find a brief cooling with cold water on the lower legs to be relieving.

Compression is another method many people use on warm days. Herzog compression socks are designed to exert the most pressure at the bottom of the ankle, with that pressure gradually decreasing towards the knee. This controlled gradual pressure distribution supports the return of fluid via the veins, rather than it accumulating in the lower leg. This works differently than a regular sock or stocking, which often applies the same pressure everywhere or constricts at the edge. On the page about the effects of compressionyou can read more about how external pressure can support blood circulation in the legs, both during exercise and during resting moments on the couch.

Staying hydrated remains important on warm days, even if fluid retention in the legs might feel contradictory. Dehydration can actually cause the body to retain extra fluid. Moderate salt intake can also help, as salt retains fluid in the body.

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When should you be concerned about swollen ankles?

The fluid retention typical of warm days usually disappears by itself once you cool down, rest, or elevate your legs. This type of swelling is roughly equally strong on both sides of the body and does not gradually worsen over the week. If your ankles feel largely normal again after a night's rest, it is usually a sign that it is a temporary reaction to heat and inactivity, and not something that requires further investigation.

There are also situations where swollen ankles do not go away on their own, or where the swelling only occurs on one side, is accompanied by pain, redness, or a warm sensation. This may indicate something other than a reaction to heat, such as thrombosisor inflammation. Persistent symptoms consistent with varicose veinsor chronic edema also warrant attention from a GP or specialist, especially if the swelling continues to increase or does not subside after a night's rest.

For over twenty years, Herzog has been working with compression technology that originated in the medical field and is used by both athletes and healthcare professionals. The Herzog PRO Compression Socks and Herzog PRO Compression Tubes bear an MDR mark, which means they comply with European requirements for medical devices. Other Herzog compression socks, such as models for daily use, are based on the same gradual pressure build-up, but adapted for comfort during warm days rather than for a medical indication.

Frequently Asked Questions

Why do my ankles swell on hot days?

When it's hot, your blood vessels dilate, making it easier for fluid to move from the bloodstream into the surrounding tissue. Due to gravity, this fluid often sinks to the lowest points of the body, such as your ankles. This effect is intensified with little movement or prolonged standing. Usually, this is a temporary reaction and not a sign of a problem.

Do compression stockings help with swollen ankles due to heat?

Many people find that compression supports blood circulation in the legs, which means fluid is less likely to accumulate in the lower leg. The gradual pressure distribution ensures that blood can flow back to the heart more easily. This is not a treatment for a medical condition but a supportive measure during active or hot days.

When should I see a doctor about swollen ankles?

If the swelling does not subside after a night's rest, only occurs on one side, or is accompanied by pain, redness, or a warm sensation, it is advisable to have it checked. This could indicate a cause other than a reaction to heat. When in doubt, a general practitioner or specialist is always the right step.

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