Are your feet and ankles swollen? Or does this happen regularly for you? Then we are here to help! We have put together 6 of the best ways to help your swollen feet and ankles. Read below to find out more.
What causes your feet and ankles to swell up?
Swelling of your feet and ankles is a common problem that can occur for many reasons, such as:
- Being on your feet for too long
- Wearing shoes that do not fit properly
- Pregnancy
- Particular medical conditions
- Lifestyle choices: poor diet, eating too much salty food or being overweight
- Taking certain medications, particularly those that affect blood pressure
- A blood clot
How does swelling happen?
Usually, swelling happens when ‘Oedema’ occurs. Oedema is when fluid gathers in tissues. Swelling typically goes away by itself after a few days. However, if the swelling does not go down after a few days, then you should see a doctor.
Relieve the pain
Swelling can be painful for many people. There are a few ways to relieve the pain at home without buying anything new or going to a GP.
One of the best ways to relieve the pain is by using compression socks. Compression socks are cheap and can be bought from many online stores for a relatively low cost. Compression socks add slight pressure to your ankles and feet, which helps improve blood circulation. So, this stops fluid from gathering in your ankles and feet.
Socks can be bought in different weights. We recommend that you start with light compression socks at around 12-15mm of mercury, and build your way up to heavier weighted socks if you find them to be helpful.
Another way to relieve the pain is by massaging your feet, or getting someone else to massage your feet! This will not only relax you but can improve circulation in your feet. Pressure should be applied and movements should be towards your heart, as this can help push the fluid out of the swollen area.
Lifestyle changes
Changing your lifestyle can have a huge impact on how regularly your feet and ankles swell. There are many small and large changes you can make to your life, such as:
- Improve your diet by introducing healthier foods
- Drink less alcohol
- Exercise regularly
- Do some stretches if you have sat down for too long
- Sleep on your side
- Reduce salt intake
Elevate your feet
Elevating your feet is one of the easiest and most effective ways to help your swollen feet and ankles. Gravity does all the work for you!
You can place your feet on a higher surface, e.g., a footstool or even a cushion so that your leg is above your heart. This allows for the drainage of fluid, so swelling will start to go down.
If you want to take this a step further, there are different yoga poses that you can do to assist the fluid drainage.
Exercise
There are absolutely no downsides to adding more exercise into your daily or weekly routine. It can have a fantastic impact on your life. Exercise can reduce swelling in your feet and ankles due to movement helping move fluid around your legs and feet.
Going on a daily walk, run or swim can improve your lifestyle. Even just doing some basic stretches can improve circulation in your feet.
Also, exercise can help with weight loss. Being overweight is a common cause of swollen feet and ankles.
Diet changes
If swollen feet and ankles are something that you suffer from regularly, you can alter your diet to prevent it. Magnesium-rich foods are a tasty way to solve this issue, so by snacking on nuts and seeds and dark chocolate or introducing more green vegetables and legumes to your meals, you can make a difference.
Alternatively, you could take magnesium supplements to help boost your magnesium levels. You should consult with a doctor before you decide to take them, especially if you have a kidney, heart or liver condition.
Another diet change to consider is increasing your potassium intake. Low potassium levels are linked to high blood pressure and water retention. Some potassium-rich foods include salmon, chicken, prunes and potatoes.
Drink more water
Drinking more water can help with many health problems, including swollen feet and ankles. Swollen feet and ankles are caused by gathering liquid. Your body can hold on to this liquid if your water intake is not high enough. Also, drinking more water can reduce waste that may cause swelling in your body.
Health professionals suggest that you drink 2 to 3 litres of water every day. If you struggle to drink enough water, purchasing a large water bottle can help you keep track of your water intake and encourage you to reach your intake goal every day.
