What causes swollen feet and ankles?
According to Clevelandclinic, swelling (also known as edema) occurs when your body retains fluid in your lower legs, ankles, and feet. It usually happens on both sides of your body. The result is unpleasant and can prevent you from moving freely.
Swollen feet and ankles can be caused by a variety of factors, including:
– Factors related to one’s lifestyle, such as inactivity or being overweight.
– Medical conditions that impair fluid movement in your body. Diseases affecting your heart, kidneys, liver, and veins would be on the list.
– Shoes that don’t fit properly.
How to quickly relieve painful swollen ankles and feet.
Potential remedies for swollen feet or ankles may already be in your kitchen cabinet or scattered around your living room. If not, a quick trip to the store may be all that is required to find some relief.
Here are a half-dozen simple home remedies worth considering.
1. Compression socks.
A hug can sometimes seem to make everything better — and that sentiment also applies to swollen feet and ankles.
Compression socks provide a gentle squeeze to your legs, promoting improved blood circulation. This prevents fluid from collecting in your ankles and feet, reducing swelling and pain.
It will not be difficult to locate compression socks. They’re widely available in a variety of stores, including pharmacies, shoe stores, and online. They also come in a variety of weights, ranging from light to medium to heavy.
Dr. Botek recommends beginning with lightweight socks. Make sure you choose a pair that is not too tight on your body. Put them on first thing in the morning and keep them on as long as you’re comfortable.
Gravity is a never-ending force. Allow gravity to work for you if you have swollen feet or ankles.
According to Dr. Botek, elevating your legs above the level of your heart aids in the drainage of built-up fluid from your lower extremities. Essentially, you assist your circulatory system by allowing gravity to do its work.
Best of all, the procedure is straightforward. Simply prop your legs up with pillows, books, or whatever else is available. Yoga poses, such as lying on the floor with your legs raised and pressed against the wall, can also be beneficial.
3. Epsom salts
Fans of Epsom salt baths rave about the restorative power of a 15- to 20-minute tub soak. Transdermal magnesium supplementation is the fancy name for this treatment.
Is there a lot of scientific evidence to back up the claims that Epsom salt reduces inflammation and draws out toxins? Not at all… However, many people swear by it. Many doctors recommend it as well, owing to its ease of use, low cost, and low risk.
4. Magnesium-containing foods
According to Dr. Botek, water retention and swelling can be symptoms of a magnesium deficiency. In that case, incorporating magnesium-rich foods into your diet could be a tasty solution to your ailment.
Magnesium-rich foods include the following:
– Seeds and nuts (almonds, cashews, flaxseed, peanuts, and pumpkin seeds).
– Leguminosae (black beans, lima beans).
– Whole grains high in fiber (quinoa).
– Dairy products with low fat (milk, yogurt).
– The color green (spinach).
– Dark chocolate.
So the solution to a fluid retention problem is to drink more fluid? As strange as it may sound, the answer is yes. This is why.
When your body detects that your tank is running low, it naturally holds onto fluids, which can lead to swelling. Drinking more water can also help flush excess sodium and other waste from your system, according to Dr. Botek.
The National Academies Institute of Medicine recommends that women consume 2.7 liters (91 oz) of water per day from beverages and food. The number is 3.7 liters (125 oz) for men. As a rule of thumb, 80 percent of that total comes from beverages and 20 percent from food.
Suggestions for reducing ankle and foot swelling
Simple lifestyle changes, such as exercise and weight loss, can also help reduce or prevent swelling while improving overall health, according to Dr. Botek. Walking and swimming were among the activities she suggested.
Other suggestions include:
– Increasing your overall movement, as sitting or standing in one place for an extended period can cause swelling. Simply moving your knees and flexing your ankles may be beneficial.
– Reduce your salt and carbohydrate consumption.
– Experiment with essential oils like peppermint, eucalyptus, lavender, or chamomile.