Have you ever had a long day at work or school, so long that by the end of the day, your feet were swollen and throbbing? Did your ankles look like balloons and was walking painful?
Terrifying as it might be, especially the first time they happen, experiences like this are quite common and can occur for several reasons. Better still, there are simple ways to relieve the aching and ease the swelling so you don't have to experience the discomfort anymore.
This blog post will walk you through the common causes of swollen feet and ankles, as well as easy home remedies to deal with it.
Common Causes of Swollen Feet and Ankles
Swelling in your feet and ankles is no fun, and can be very uncomfortable. In order to be able to treat it though, having a basic knowledge of its possible causes is important, and there are several of them:
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Standing or sitting for long periods: When you're inactive, fluid can pool in your lower extremities. Regular walk breaks, elevating your feet, and flexing your ankles to maintain circulation are all immediate remedies for this.
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Eating too much salt: Excess sodium in your diet causes your body to retain water, which leads to swelling. Cutting back on salty foods can actually help your feets in the long run!
- Pregnancy: Carrying the extra weight of a baby puts pressure on your veins, and hormonal changes do cause fluid retention. Lying on your left side, soaking your feet in cool water, and wearing supportive stockings have been known to help reduce the occurrence of a swollen leg and ankle. However, the swelling is temporary and usually improves after delivery.
- Medications: Some drugs like blood pressure medications, steroids, and Non-steroidal anti-inflammatory drugs(NSAIDs) can cause fluid buildup as well. Talk to your doctor about alternative treatments or dosages when you notice such symptoms.
- Underlying condition: Swelling can sometimes signal an underlying issue like heart, liver or kidney disease. See your doctor right away if the swelling is severe, painful, or does not improve with self-care. They can determine if any testing is needed where necessary.
Do not let swollen feet get you down. With a few lifestyle tweaks, the right remedies, and medical care if needed, you'll be back on them in no time and feeling comfortable again!
Diagnosing the Underlying Condition
Swelling in your feet and ankles can be caused by a wide range of conditions, so the first step to treating it is usually determining the underlying issue. The good news is, most cases of swollen feet and ankles can be easily managed once the cause is determined.
Sometimes, the cause can be a circulation problem, like with varicose veins or blood clots, preventing blood and fluid from flowing properly. In situations like this, elevate your legs, apply a warm compress, and see your doctor about medical procedures to improve circulation.
Kidney or heart disease can also lead to fluid buildup, so if swelling is severe or doesn't improve after initial home remedies, consult your physician right away for diagnosis and treatment. They may prescribe diuretics or other medications to reduce fluid retention if this is the case for you.
Lifestyle factors like lack of exercise, excess salt intake, or prolonged sitting or standing are some of the most common factors to blame for swollen feet and ankles. Making an effort to move around regularly, limiting sodium intake, and giving your feet a break when possible helps reduce the likelihood of experiencing it. Losing excess weight can help too as it takes pressure off your veins and joints.
Allergic reactions or injuries can also cause temporary swelling. During situations like this, apply some ice, take an antihistamine, and see if symptoms subside. If not, call your doctor.
Try not to worry when you find yourself having to deal with swollen feet and ankles. Stay optimistic, follow your doctor's recommendations, and make healthy lifestyle changes, and your feet will be back to normal before you know it!
Home Remedies to Relieve Swollen Feet and Ankles
There are many simple home remedies you can try to relieve the discomfort of swollen feet and ankles. Giving the ones that apply to you a go will go a long way to relieve you of the discomfort that comes with swollen feet and a swollen ankle.
Raise your feet up when sitting or lying down. This helps reduce fluid buildup in your ankles and feet.
You can:
- Prop your feet up on pillows or a footrest while sitting.
- Lie down and place pillows under your feet so they're slightly higher than your heart.
- Sleep with an extra pillow under your feet at night to keep them elevated.
Keeping your feet up is one of the simplest yet most effective ways to relieve swelling. The higher your feet are, the more fluid drains away from them.
Cold reduces inflammation that contributes to swelling. Apply cold compresses such as ice packs, cold washcloths, or bags of ice/frozen vegetables to your ankles and feet for 10-15 minutes at a time, a few times per day. The cooling sensation also makes your feet feel so much better instantly.
While it may seem counterintuitive, exercise actually helps prevent and reduce swelling. When you move your body, your leg muscles contract and help pump fluid back up to your heart. Try:
- Walking: Go for walks daily, even if just for 15-20 minutes. Walking is easy on the joints but provides effective circulation benefits.
- Ankle rotations: Rotate your ankles in circles, first in one direction and then the other. Do 2-3 minutes at a time, a few times per day.
- Calf raises: Lift your heels so you're on your tiptoes. Hold for a second, then lower back down. Repeat for several reps, a few times per day.
Exercise, combined with elevation and cold compresses, can significantly decrease swelling and get you back on your feet comfortably again. Stay active and mobile - your feet and ankles will thank you!
Swelling is a result of your body retaining extra fluid when you eat a diet high in salt. Limit your intake of processed meats, canned soups, pizza, chips, pretzels, and other salty foods. Additionally, refrain from salting your food extra. Your salt intake can significantly affect how much fluid retention and swelling you experience.
Staying hydrated helps your body flush excess fluid and waste products. Aim for 6-8 glasses of water per day to aid circulation and minimise swelling in your feet and ankles.
A warm foot soak is soothing and helps reduce swelling. Add 2 cups of Epsom salt to a foot bath or bucket filled with warm water. Soak your feet for 15-20 minutes. The magnesium in the Epsom salt helps draw fluid away from your feet and ankles. Do this a few times a week until the swelling subsides.
When to See a Doctor About Swollen Feet and Ankles
When your feet and ankles remain swollen for more than a couple of days, it’s time to call your doctor. While minor swelling is usually nothing to worry about and will go down on its own or with self-care, persistent or severe swelling can indicate an underlying condition that requires treatment.
See your doctor right away if:
- Your swelling is accompanied by chest pain, shortness of breath, or confusion. This can signal a heart or lung problem and requires emergency care.
- One or both of your calves become red, warm, or tender. This can indicate a blood clot known as deep vein thrombosis (DVT) and needs immediate attention.
- Your swelling is caused by an injury like a sprain, fracture, or torn tendon. You may need physical therapy, bracing, or in severe cases, surgery to repair the damage.
See your doctor within a day or two if:
- Your swelling is accompanied by fever or chills. This can indicate an infection that requires diagnosis and treatment like antibiotics.
- The swelling is severe or does not improve with self-care. Your doctor may order blood tests, urinalysis, imaging scans or other tests to determine the underlying cause such as kidney, liver or thyroid disease.
- You have swelling in one limb or on one side of your body. This can indicate a blockage in the veins or lymphatic system that may need treatment to prevent complications.
Even though swollen feet and ankles are usually not an emergency and will often go down on their own or with home treatments, persistent or severe swelling should not be ignored. Call your doctor right away or within a couple of days if your swelling is accompanied by other symptoms or does not start to improve. They can determine if any tests or treatment are needed to reduce your swelling, relieve any discomfort, and address any underlying conditions.
Conclusively, You don't have to suffer through painful swollen feet and ankles. There are many simple remedies you can try right at home to find relief. You can elevate those legs, apply cold compresses, exercise gently, cut back on salt, drink plenty of water to stay hydrated and improve circulation, reduce inflammation with turmeric or arnica, and give yourself a soothing foot massage with essential oils like peppermint, lavender or lemongrass.
Within a few days of following these tips, you'll be back on your feet and enjoying your usual activities once again. Take action now and get ready to slip into your favourite shoes pain-free. Your feet will thank you for it. Stay positive, keep smiling, and remember - this too shall pass!
If the symptoms don't improve after a few days or if the swelling gets worse, the National Health Service(NHS) recommendation is to consult your general practitioner(GP).
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