The great British summer is in full swing, and for the most part, it’s fabulous. Long, lazy days of endless sunshine seem to make everyone’s mood a little brighter, but alongside the picnics and parties, there are a few less-than-desirable side effects of the mercury soaring.

There won’t be many who have managed to completely avoid hay fever, sunburn, lethargy or disturbed sleep, and now we’ve got another irritation to add to the list: swollen ankles. 

Not being able to slip into spring/summer 2023’s footwear of choice is undeniably a first-world problem, but why do our feet and ankles balloon in the heat, and what can we do about it? 

Here’s our guide to what’s causing your summer swelling, and how to cope. 

Why do ankles swell in hot weather?

Our bodies love stability and they’re constantly working hard to maintain a regular core temperature of around 37ºC. In simple terms, ankle swelling is a reaction to having to work harder at this.

“Ankle swelling in the heat is simply your body’s physiological reaction to the heat and trying to keep our bodies at a nice steady temperature,” says Dr Zoe Watson, GP and founder of wellbeing platform Wellgood Wellbeing.

Here’s the science bit.

“One of the things that your body does to try to cool down is when blood vessels supplying blood to the skin swell or dilate – this is called ‘vasodilation’,” she explains. “This causes more heat to be carried by the blood to the skin, where it can be lost to the air.

“When this happens, it also causes fluid to leak into the surrounding tissues. Pair this effect with gravity, which encourages the passage of larger volumes of fluid down into the legs, and you’ve got swollen feet, ankles and even legs.”

Are some people more prone to ankle swelling than others?

The simple answer: yes. Some of us will breeze nonchalantly through the summer months without so much as a puffy pinky, whereas others can get pretty uncomfortable.

“Swelling is worse in certain people,” says Dr Watson, “particularly those who are pregnant (due to the fact that total blood volume increases around 30% when you’re pregnant) and the elderly, who have less pliable blood vessels. This means that blood has a harder time being pumped back up towards the heart by the venous system, instead pooling in the surrounding tissues. The heat exacerbates this.”

Do we need to worry about swollen feet and ankles? 

The good news is that despite the discomfort, it’s generally nothing to worry about.

“If the ankle swelling is only happening in the heat, it’s not generally something to be concerned about,” says Dr Watson. “It’s a normal, physiological phenomenon. However, if swelling persists beyond summer, or is associated with feeling short of breath, then that is something you should seek medical attention for as it can be a sign of cardiovascular problems.”  

How can we prevent ankle swelling?

Known as ‘heat oedema’, there are a number of ways to help prevent heat swelling before it starts, as well as manage it once it has started.

Dr Watson recommends the following tips.

“Elevate your feet,” she says. “This helps with the effect that gravity often plays in decreasing the efficiency of fluids moving up from the legs.

“If you’re sitting down, pop your legs up on a stool with some cushions and make sure your feet and legs are above the level of your heart. Lying down is the easiest way to achieve this,” she says. You don’t need to tell us twice.

“Keep moving! Exercise gets your feet and legs moving, and your heart and circulation going strong,” says Dr Watson. “The more the heart is pumping blood around the body, the better.”

But don’t worry – walking is enough here. “Don’t overdo it,” warns Dr Watson. “The key is to keep the legs moving, and this can be done simply by walking.”

And last but not least, keeping well hydrated will help reduce swelling.

“This is because when your water intake is low, the salt concentration in your blood increases, causing you to retain more of the water that you do drink in your tissues and blood vessels,” says Dr Watson. “It’s also sensible to watch your salt intake, as a high salt intake increases the salt concentration in your body and encourages water retention and swelling.”

Images: Getty