6 Ways to Reduce Swelling in Feet & Ankles

How can I reduce swelling in my feet and ankles?

To reduce swelling, try elevating your legs above your heart, wearing gentle compression socks, and staying hydrated. Regular low-impact movement and reducing salt intake also help. If swelling is persistent, painful, or does not improve after a few days, please consult a healthcare professional for advice.

Noticing that your feet or ankles have become swollen can be a frustrating and sometimes uncomfortable experience. Whether you are living with a long-term condition, managing mobility issues, or simply finding that your legs feel "heavy" after a long day, it is important to know that you are not alone.

Swelling, often referred to medically as oedema, is a very common occurrence. It happens when fluid gathers in the body's tissues, but there are several gentle, effective ways to manage it at home.

Why Does Swelling Happen?

Understanding the cause can help take the worry out of the situation. Common factors include:

Reduced Movement: Sitting or standing in one position for long periods.

Footwear: Wearing shoes that don't quite fit properly or lack support.

Health & Lifestyle: This can include pregnancy, certain medications, or living with conditions like arthritis or heart health changes.

Diet: Eating foods high in salt or not drinking enough water.

1. The Power of Elevation

One of the easiest ways to find relief is to let gravity do the work for you. By elevating your feet above the level of your heart, you encourage trapped fluid to drain away from your ankles.

Try propping your feet up on a firm footstool or a few cushions for 20–30 minutes several times a day.

This is a great time to relax with a book or a cup of tea.

2. Gentle Compression

Compression socks are designed to apply a light, consistent pressure to your lower legs. This support helps improve blood circulation and prevents fluid from "pooling" around the ankles.

If you are new to compression, it is often best to start with a "light" weight (around 12-15mm Hg) to see how it feels.

Always ensure they feel snug but never painful.

3. Upward Massage

A gentle massage can be incredibly soothing. Using light pressure, move your hands in long strokes from your feet up towards your knees (always moving towards the heart). This helps the lymphatic system process and move the excess fluid along.

4. Stay Hydrated and Watch Your Salt

It might feel strange to drink more water when your body is already holding onto liquid, but hydration is key. When you are dehydrated, your body holds onto every drop it can.

Drinking 2–3 litres of water a day helps flush out excess salt.

Try to reduce salty snacks, as salt encourages the body to retain water.

Incorporate potassium-rich foods like bananas or spinach to help balance your system.

5. Keep Moving

Movement acts as a natural pump for your circulation. You don't need to do anything strenuous to see the benefits.

Ankle Circles: While sitting, rotate your ankles clockwise and then anti-clockwise.

Short Walks: Even a few minutes of walking around the house can help move fluid. If you need help with stability during walking, we have a range of walking aids.

Seated Exercises: Lifting your knees or stretching your toes while in your favourite chair is a great way to stay active safely.

6. Choose Supportive Footwear

As we age or live with mobility issues, our feet can change shape. If your shoes are too tight, they can restrict circulation and make swelling worse. Choosing a wider-fitting, supportive shoe or slipper can provide the space your feet need to breathe and stay comfortable throughout the day. We have a range of footwear for a more supportive fit.

 

Expert Mobility Support in the North West

At Millercare, we understand that finding the right solution for your mobility can feel a little overwhelming. You might be unsure if a question is "silly" or feel self-conscious about needing extra help—but we are here to offer a reassuring, friendly hand.

Since 1952, our family-run business has been a trusted presence across the North West. We believe in a "try before you buy" approach, which is why we have 15 local showrooms. Whether you want to browse compression aids, find the perfect footstool for elevation, or chat with an expert about your needs, our doors are always open.

VAT Exemption: Many of our products are available VAT-free for disabled people or those with chronic conditions. Our staff can help you with the simple declaration form to make the process as easy as possible.