Proven Steps to Alleviate Ankle Swelling Effectively

Overview of Causes 

Lifestyle Factors That Can Contribute to Ankle Swelling

Common lifestyle causes of swelling in the ankles include:

• Standing on your feet or sitting in the same position for extended periods of time. For example, during long flights, car rides, or on a job that requires you to spend several hours on your feet

• Being obese or overweight

• Eating a high-salt diet

Medical Conditions That Can Cause Ankle Swelling

An underlying medical condition can also cause fluid accumulation and swelling in the feet and ankles, for example:

• Injuries such as a strained or sprained ankle

• Insect bites or stings

• Infections

• Blood clots in leg veins (deep vein thrombosis or DVT)

• High blood pressure

• Heart failure

• Liver disease

• Kidney disease

• Pregnancy

Common Medications That May Cause Ankle Swelling

Certain medications such as calcium channel blockers (blood pressure pills), oral contraceptives, corticosteroids, hormone therapy, diabetes medications, non-steroidal anti-inflammatory drugs (NSAIDs), and antidepressants can cause swelling in the ankles, feet, and lower legs. Learn about more medications that may cause edema (swelling).

Common Signs and Symptoms of Ankle Swelling

You can recognize ankle swelling by the following signs and symptoms:

• Puffy or swollen ankles, feet, and lower legs

• Shiny, stretched skin

• Changes in skin color

• Discomfort or stiffness

• Dents in the skin when you press on it

• Shortness of breath, coughing

How to Reduce Swelling in Ankles Fast

Immediate Treatment at Home

There are several things you can do at home to get rid of swollen ankles fast. Here are some tips to quickly decrease ankle and foot swelling.

Leg elevation

Elevating your legs above the level of your heart helps to decrease swelling by draining excess fluid from your lower limbs more effectively. The more frequently you elevate your legs throughout the day, the more benefit you will get in reducing swelling in your feet. 

Make sure you truly elevate your legs. Simply placing them on a table or pillows may not help. The higher you elevate your legs above your heart, the more quickly it will reduce swelling by returning stagnant blood to your heart. An effective position is lying on your back with your legs held up against a wall for support. Keep your knees slightly bent to prevent your joints from pinching on arteries and veins.

Gentle Exercise and Staying Active

Physical activity such as walking helps with blood circulation and prevents fluid buildup in your tissues. 

If you travel long distances in a car or a plane, try to take breaks as frequently as possible to stretch and walk around to promote circulation. The same thing applies to situations where you have a desk job. Set up reminders on your desk to get up and move around. 

Another simple exercise that can help reduce swelling is ankle pumps. To do this exercise, lay on your back and place your feet and ankles on a couple of pillows. Moving only your feet, point your toes towards your head and then away from your body. Repeat this 15-20 times and do it 3-4 times throughout the day.

Compression socks

When you wear compression socks, the increased pressure on your tissues improves blood flow in your leg veins. Wearing compression socks can, therefore, quickly relieve swelling. You can purchase compression stockings at pharmacies and drugstores. 

Epsom baths

Some people find that soaking in a cool Epsom salt bath for 15-20 minutes relieves the discomfort caused by swollen ankles.

Long-Term Management and Prevention Strategies For Swollen Feet and Ankles

Lifestyle changes can help to prevent edema and swollen legs and ankles.

Dietary changes

High salt intake can cause your body to retain fluid. Eating a low-salt diet can prevent fluid buildup in your body’s tissues. Limiting salt intake will also help to lower blood pressure (hypertension can cause ankle swelling). According to the Dietary Guidelines for Americans, a daily limit of 2,300 mg of sodium for adults is recommended (approximately 1 teaspoon). The recommended salt intake may be lower if you have certain health conditions like congestive heart failure.

Regular exercise: Can walking reduce ankle swelling?

Engaging in regular physical activity makes your leg muscles strong. This allows your muscles to pump blood and lymph fluid out of leg veins and lymph vessels more effectively, thereby preventing swelling.

Exercise can also help with losing weight. Being obese or overweight is a risk factor for swollen feet and ankles because it places extra pressure on the ankle joints and decreases blood circulation. 

Hydration: Does drinking water help with swollen ankles?

It may sound counterintuitive to drink more water when you have swelling due to fluid retention. However, the body tends to retain fluids when it senses low fluid levels. That’s why it’s important to drink enough water and other fluids throughout the day. This also helps to flush out excess sodium.

Dietary supplements

Low blood protein levels can also cause swelling; therefore, consuming a healthy, balanced diet is crucial. Additionally, vitamin and mineral deficiencies can cause fluid and electrolyte imbalances in your body. For example, magnesium deficiency can cause water retention and swelling. Eating magnesium-rich foods (nuts, seeds, legumes, whole grains, leafy greens, low-fat dairy, dark chocolate) may help if you have swollen ankles. Notably, low intake of vitamins B1, B6, and B5 contributes to swelling. Like any medication, you should always talk to your doctor before taking supplements. 

Comfortable footwear

Wear wide, comfortable shoes to help prevent ankle swelling and reduce discomfort if you have swollen ankles. Choose footwear with a soft sole and low heel. Avoid socks and shoes that are too tight.

When to Seek Help for Swollen Feet and Ankles

Mild swelling or temporary painless swelling in the ankles, feet, and legs may be the result of something relatively harmless such as sitting or standing still for a long time. However, long-lasting or chronic edema and severe swelling should be evaluated by a healthcare provider to find out the underlying cause. 

Call your doctor as soon as possible if your ankle swelling persists after a few days of treating it at home or if it is getting worse. 

Serious Symptoms That Require Medical Attention

Other symptoms accompanying swollen feet, ankles, and legs can indicate a serious underlying health condition. Seek immediate medical attention if you have:

• Sudden foot or ankle swelling.

• A noticeable change in swelling from the usual.

• Swelling that persists despite leg elevation and lifestyle changes.

• Unexplained painful swelling in your feet or legs, especially if it’s only on one side.

• Redness, warmth, inflammation, blisters, ulcerations, or drainage in the swollen area.

• Difficulty walking or moving.

• Swelling accompanied by fever, chest pain or pressure, shortness of breath, headache, vision changes, abdominal pain, nausea, or vomiting.

Diagnosis and Advanced Treatment for Swelling in Legs and Feet

Diagnostic Tests for Swollen Ankles 

To find out the cause of ankle swelling, your doctor will obtain a medical history, perform a physical examination, and order diagnostic tests such as:

• Blood tests

• Thyroid-stimulating hormone (TSH)

• Liver function tests

• Prothrombin time (to rule out a blood clot) 

• Urinalysis

Your doctor may decide to order further imaging tests based on the results of the initial physical exam and blood tests:

• Electrocardiogram

• Imaging studies such as chest x-ray and Doppler ultrasound of leg veins

Medical Interventions for Chronic or Severe Ankle Swelling

Treatment for ankle swelling depends on the root cause. Depending on the cause of your swollen ankles, treatment options may include:

• Ice pack and compression garments for ankle strains and sprains.

• Antibiotics to treat infections.

• Diuretic medicines (water pills) to remove excess water from the body.

• Dose adjustment or switching to a different type of medicine if ankle swelling is due to a medication side effect.

• Treatments for heart disease, kidney disease, and liver disease.

• Treatments for varicose veins and venous insufficiency.

• Physical therapy and massage by a physical therapist for lymphedema, which is a buildup of fluid due to problems with the lymphatic system (lymphatic vessels and lymph nodes)

• Urgent treatment for DVT (deep vein thrombosis), which is a blood clot in the leg veins