10 Home Remedies For Swollen Ankles and Feet

By:Meenakshi Chaudhary, Onlymyhealth Editorial Team,Date:Dec 16, 2014

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Swollen ankles and feet may not be life-threatening, but they can get really uncomfortable and painful. Moreover, you should always inform your doctor if the inflammation is too painful or severe. Under normal circumstances, you will be able to easily relieve inflammation and pain.
  • 1

    Do It Yourself

    You may have often noticed your ankles and feet get a little puffy. From a slight inflammation, it may also become severe. While it is always recommended to consult your health care provider in case of chronic inflammation, you may be able to get quick relief from swollen feet and ankles with the help of natural and easy-to-use remedies. Here are some  effective remedies to ease the discomfort and pain. Image Courtesy:Getty

  • 2

    Inversion

    Elevating your legs above the rest of your body temporarily reduces blood flow to your feet which can provide quick relief from pain and discomfort. Even if you’re not ready to perfectly execute the head-stand, spend some time elevating your legs by putting them on a higher surface. Keep your legs elevated for around 30 minutes daily and you will soon notice a lot of improvement. You may also put a pillow under your ankles while you sleep. It will help you to drain excess fluid from inflamed legs. You will soon be able to get some relief from the pain. Image Courtesy : Getty

  • 3

    Don't Sit For Long

    Sitting for long periods allows more blood to reach your extremities which may increase inflammation or discomfort. If you have to sit for long periods of time at work or at home, take frequent breaks to get up and walk around a bit. Walking for around 10 minutes every day should be enough to keep your feet healthy and happy despite the inflammation. Don't let anything prevent you from taking that much-needed walk as otherwise sitting for long may worsen the condition. Even your boss would understand that you really need that walk. Image Courte sy : Getty

  • 4

    Avoid Tightly Fitting Shoes

    Swollen feet and ankles hurt most when you are away from the comfort of your home. Moreover things get worse when you are continuously required to wear formal shoes for long. Wearing tight shoes for long will cause your feet to hurt more. You should avoid tight shoes and when it is not possible to completely avoid tight shoes, make sure you wear them for only a short period of time. Rest of the time switch to something comfortable. Also allow you feet to rest if your shoes hurt them. Remove your shoes and put your feet on the table to reduce blood flow for some time. It will help you relieve pain and discomfort. Image Courtesy:Getty

  • 5

    Compression Socks

    If you are experiencing feet and ankle inflammation, compression socks can be your best friend when you travel. They will help you to avoid swelling of feet by preventing pooling of blood in your legs. Consider wearing them on long flights or bus and train journeys. Compression socks can be good for you if you’re already suffering from leg inflammation. Do not, however, wear compression socks all the time. Once you are done travelling, allow your feet to rest on an elevated surface, such as a pillow. Image Courtesy : Getty

  • 6

    Avoid Excess Salt

    Salt is good for your health as it is needed for several crucial body functions. Too much salt, however, can promote water retention and worsen inflammation in your feet and ankles. If you are experiencing swollen ankles and feet, cut down your salt intake and make sure that you also keep your coffee intake under check. Read food labels for the salt content before consuming them. You may consider switching to fresh fruits and vegetables instead of proper meals that are usually cooked with a lot of salt. Image Courtesy:Getty

  • 7

    Lifestyle Habits

    If there is a place you feel your weight most, it's your feet. If you are a slightly overweight or obese, you should consider losing some weight to ease your swollen feet and ankles. It will reduce pressure on your muscles and bones from the swollen areas. Another lifestyle change that you must being in your daily life is to quit smoking. Smoking is related to several underlying conditions that can cause lower limb swelling. Also make sure that you eat healthy and perform some simple exercises daily. You will soon notice improvement in your legs. Image Courtesy : Getty

  • 8

    Drink Plenty of Water

    Drink a lot of water throughout the day as it will boost your body's natural detoxification process which will eventually reduce inflammation. Reduce your coffee intake and also avoid drinking sugary drinks. Instead, drink more water every time you feel an urge to drink something. It will help your tissues to stay hydrated and help improve the cleansing cycle. Moreover, water is good for your overall health.  If you experience swollen feet and ankles during summer, you should drink more water. Image Courtesy : Getty

  • 9

    Massage

    Gently massage your legs, especially the feet, on a regular basis. It will help stimulate circulation in your legs which will help the accumulated fluid to get back to the other parts of the body. If you are unable to reach your feet or just can't do it yourself for any reason, get someone to massage your legs a little. You can even take professional massage sessions after consulting with your medical care provider. A gentle massage will allow your feet to feel relaxed. Use gentle but firm motions, and always go in the direction of the heart. Image Courtesy : Getty

  • 10

    Take Magnesium Supplements

    Discuss your situation with a health care provider. She/he is very likely to suggest you to take magnesium supplements. A dose of 350 mg magnesium a day can treat your swelling a lot. However, take supplements only when recommended by your doctor and only in the recommended dosage. Try these natural and simple remedies to keep your legs healthy and pain-free. Once the inflammation is gone, you should start caring more about your legs. Image Courtesy:Getty

  • 11

    Exercise

    When it comes to natural remedies for your day to day common health problems, nothing works better than the physical activities you do. If you have been missing in action for long and experiencing swollen ankles and feet, it's time to pull your socks and add some exercises to your daily must-do list. Even the simplest of exercises stimulates blood circulation and prevents blood from pooling in your extremities. Even if you can't maintain an exercise regime, you should go swimming daily. Swimming can be very good for your swollen legs. It offers all the benefits of an exercise and allows you to keep the legs off ground, thus allowing the discomfort to ease.Image Courtesy : Getty

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