Swollen Ankles

Fast Ways on How to Reduce Swollen Ankles?

Have you ever have tried to complain about swollen ankles? Getting an upset tummy is a very frequent problem and it might not feel like very nice thing to have. Swelling of the ankles can be described as an occurrence where fluid begins to build up within the soft tissues that surround the ankle joint and causes it to become bulky. This is due to several factors including; trauma, pregnancy, standing for a long time or oedema. treating swollen ankles is important because if not treated the condition may worsen, which may cause pain, limited movements or formation of ulcers on the affected area..

Swollen ankles can be uncomfortable and may cause you a lot of discomfort; that is why in this blog post, we will discuss what causes swollen ankles, and more importantly, how to get rid of them naturally and quickly. So, let’s dive in!

Identify the Cause

Before getting into the remedies, it is vital to diagnose the causes of your swollen ankles. Understanding the cause will enable one to decide on the best treatment procedure.

Swollen ankles are a familiar complaint and there are several usual reasons:

  • Injury: Ankle pain can also be due to a sprain or fracture or any kind of injuries that lead to inflammation and development of puffy muscles.
  • Pregnancy: In pregnancy, the holding of excess fluids is observed, and the weight of the body can produce pressure on the base of one’s legs and ankles that causes oedema.
  • Venous insufficiency: This condition is done when the veins in the legs show a poor blood circulation hence lead to damming of fluid in the ankles and legs.
  • Lymphedema: An illness that affects the ability of the lymphatic system to work properly resulting to swelling of the soft body tissues.
  • Prolonged standing or sitting: Sitting down for a long time causes some fluids to accumulate in the lower limbs especially the ankles and feets.
  • Medical conditions: Some people may have swollen ankles as a result of specific diseases affecting the heart, liver or the kidneys.

Determining the Underlying Cause

To identify the cause of your swollen ankles, follow these steps:To identify the cause of your swollen ankles, follow these steps:

  • Feel for tenderness or the injury or inflammation that will show up as redness or warmth in the affected area.
  • TDM also involves noting whether the swelling is progressive or periodic because the variations can be diagnostic of what is happening.
  • Have there been any recent injuries or new activities that might be causes of the problem? Any type of medical condition present should be highlighted to a doctor if present.
  • In case there is the persistence of inflammation, seek medical attention for a correct diagnosis and management plan.


How to Reduce Swollen Ankles

It is, therefore, for this reason that in many instances swollen ankles can be well treated through some natural remedies. Here are some tried-and-true methods to help reduce the swelling:Here are some tried-and-true methods to help reduce the swelling:

A. R. I. C. E Technique

R. I. C. E. method is one of the best kinds of treatment that is enhancing to get rid of swollen ankles. It stands for:

  • Rest: Avoid those activities that cause this kind of stress upon the ankles and the feet. Try to keep your legs raised as much as possible to encourage the moving of the fluids round your body.
  • Ice: For inflammation, use an ice pack or a cold compress to the region for about 15-20 minutes in the day, multiple times. Cold therapy also assists in relieving inflammation and formation of swelling.
  • Compression: Some must wear compression stockings or wrap the affected ankle with an elastic bandage to discourage fluid retention.
  • Elevation: At the end of each day, raise your legs comfortably above the level of your heart to help the blood to drain.

Other Home Remedies

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In addition to the R. I. C. E. method, you can try these home remedies:In addition to the R. I. C. E. method, you can try these home remedies:

  • Over-the-counter medications: Thus, medications prescribed for inflammation such as ibuprofen or naproxen might do wonders in managing inflammation and pain.
  • Compression stockings: Using compression hose or even stockings are recommended if one is recommended as these help in the improvement of circulation in the legs and arms and also avert accumulation of fluids in the ankles.
  • Massage: Light massage also aids in increase drainage of the lymphatic system which is important to reduce swelling. Do not be forceful and the technique of massaging should not be applied on the affected part of the skin.
  • Epsom salt soaks: Putting Epsom salts into a warm water foot bath can assist in in decreasing inflammation and keeping away discomfort.
  • Hydration: Water is however known to help in the elimination of excess fluids from the body hence it can effectively balance the fluids found in the body.

Lifestyle Modifications

However, there are great home remedies for this ailment, but sure changes can also help prevent the occurrence of swollen ankles and management in the future.

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Diet and Hydration

  • Reduce sodium intake: Sodium in large amounts leads to formation of fluid in the tissues and formation of a puffiness. Try to minimize your consumption of sweets and candies, caked and other food products which are preserved in the cans, and the foods which contain a high content of sodium.
  • Increase potassium-rich foods: It was also seen that potassium plays a role in the regulation of the amount of fluid that is present in the body. It also recommended to eat foods such as bananas, spinach, sweet potatoes, and avocados.
  • Stay hydrated: Stay as hydrated as possible, so use tea, fruit juice and other types of fluids that are allowed to maintain adequate fluid and electrolyte balance.
  • Exercise and Movement
  • Low-impact exercises: In exercise there are benefits such as good blood circulation and reduced development of edemas caused by fluids. Caution Exercise low impact involving movement of large muscle groups such as walking, swimming or cycling.
  • Leg lifts and ankle rotations: The following are some basic movements that one is advised to perform that may help improve the blood circulation and in turn might assist in decreasing the swelling of the ankles and legs.
  • Avoid prolonged sitting or standing: Taking breaks often is also advised so that one can be having time to move around and flex their legs a bit. Switch from sitting to standing and vice versa.

When to See a Doctor

While swollen ankles can often be managed with home remedies, there are certain situations where you should seek medical attention:While swollen ankles can often be managed with home remedies, there are certain situations where you should seek medical attention:

  • Severe pain or discomfort: If the swelling is associated with a lot of pain, erythema, heat or pus, fever, it could be due to a pathological cause that will need further treatment.
  • Sudden, unexplained swelling: In case the swelling is sudden and has no obvious cause then it is advisable that one seek the services of a doctor to check for any other ailment.
  • Persistent swelling: However, if the inflammation does not subside within a few days or in cases where it does not respond to self-treatment it is advisable to consult a doctor.
  • Mobility issues: In case of worsening of the symptoms and one is not able to walk or move or feel uncomfortable in movements, then one needs to see a doctor.


A swollen ankle is never a pleasant situation and can become worst if not treated properly but you can always find your way and avoid any further harm. Nevertheless, it is essential to recognize that the identification of the cause is also the foundation of a satisfactory treatment. In case the home remedies and changes in lifestyle do not help, one should not wait for a doctor.

The strategies outlined in this blog post will help you defeat the problem of swollen ankles and get rid of them in a short time. As we know, proper nutrition and worry about all the problems is the foundation of health and human happiness.

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