Find out what causes swollen feet and the home remedies to reduce leg swelling and pain, including in the ankles.
Swollen ankles and feet can be super uncomfortable. If your swollen feet and ankles are painful, it becomes even more unsettling. You may also be concerned that you have an underlying condition.
What causes swollen feet and ankles can range from sporting undersize shoes to traveling on a plane to pregnancy to edema and as a sign of developing deep vein thrombosis.
But the causes can also be mild and easy to reduce or get rid of entirely.
Successfully defeating the pain and swelling comes down to addressing the causes of swelling and the subsequent pain.
So, here are six tips for how to reduce swollen feet and ankles and soothe the accompanying pain.
- Increase your water intake during the day
Dehydration does cause swollen feet.
As the body works hard to retain fluid, it can accumulate fluid in the legs and ankles, causing swelling in the feet and pain in the ankles.
During the night, you can soak your feet in an Epsom salt bath for 20 minutes, massage them, and then sleep with your legs raised above the level of your heart.
- Keep moving
Health practitioners recommend exercising for at least 30 minutes daily.
If your job or business requires that you sit for hours at a time, be sure to stand and go grab a coffee or clean water away from your desk.
Exercising helps increase the natural pressure your feet and ankles need to push fluid in your blood back to the heart. That way, the fluid can be pumped to the kidneys for elimination in urine or to other tissues that need it.
Watch this video for three exercises that are ideal for reducing swelling in the legs and ankles.
- Work on losing a few pounds if you have extra
Being overweight can interfere with fluid blood circulation in your body.
When that flow interference happens in the lower body, it can cause your legs and ankles to retain more water than necessary.
In turn, walking can become painful because of the increased pressure on the swollen tissues.
So, if your BMI indicates you need to lose a few pounds off your frame, doing so can help you beat swollen legs and painful ankles.
- Increase your mineral intake
Swollen feet could indicate you have a magnesium or potassium deficiency.
Increasing your avocado, spinach, cashews, almonds, tofu, and broccoli intake or 200-400 milligrams of magnesium supplements per day may help.
If you have a kidney or heart condition, talk to your doctor before supplementing with magnesium, though.
If your doctor confirms you have a potassium deficiency, increase your sweet potatoes, white beans, chicken, pistachios, and salmon intake. Or, use a specific supplement amount that they recommend for your particular deficiency level.
- Take a proven, high-quality diuretic
Use a natural diuretic, the kind that helps your body to self-regulate inflammation without adverse side effects later on.
The best natural diuretic for sale combines water retention, anti-inflammation, and anti-swelling (edema) properties. That translates to helping you get rid of extra fluid caused puffiness, swelling, and bloating.
Read the label to find out if it has the right ingredients for reducing swollen feet and painful ankles due to inflammation.
Then be sure to check for successful clinical trials published on the product’s website as well as credible online reviews.
- Seek advanced medical advice
If symptoms persist, even after taking two tablets of the diuretic drug per day until they are over, seek a medical doctor to examine if there could another cause for the swelling and pain in the feet and ankles.
See a doctor when you:
Notice the swelling happening on just one side—could be a sign of developing deep vein thrombosis.
The skin on the swollen parts starts to scale, have ulcerations and bruises, and/or pales off.
Are taking other medications
With just these six tips for reducing pain and swelling in your feet and ankles, you can enjoy more peace of mind, body, and spirit, knowing you'll be fine. Over to you.