Swollen ankles and feet can be a common and uncomfortable issue that many people experience.

Whether due to long periods of sitting or standing, injury, or an underlying medical condition, swollen ankles and feet can cause pain, discomfort, and limited mobility. If you’re struggling with swollen ankles and feet, here are five effective ways to find relief.

1. Elevate Your Feet

One of the simplest and most effective ways to reduce swelling in your ankles and feet is to elevate them. By raising your legs above the level of your heart, you allow gravity to help drain excess fluid from your lower extremities.

Prop up your feet on a stack of pillows or use a reclining chair to keep your feet elevated for at least 15-20 minutes several times a day.

2. Compression Therapy

Compression socks or stockings are specially designed to provide pressure and support to your lower legs, helping to improve circulation and reduce swelling.

These garments work by gently squeezing the muscles in your ankles and calves, which helps push blood back up towards your heart. Consider wearing compression socks during the day or as recommended by your healthcare provider.

3. Cold Therapy

Applying cold therapy to swollen ankles and feet can provide instant relief by numbing the area and reducing inflammation. You can use a cold pack, bag of frozen vegetables, or even a cold towel soaked in ice water.

Wrap the cold source in a thin cloth and apply it to the affected area for 10-15 minutes at a time, several times a day. Remember to take breaks between cold therapy sessions to avoid excessive cold exposure.

4. Stay Active and Exercise

Regular exercise and physical activity can help improve circulation, reduce fluid retention, and alleviate swollen ankles and feet.

Activities such as walking, swimming, and cycling are low-impact exercises that can promote blood flow and assist in draining excess fluid from your lower extremities. Aim for at least 30 minutes of exercise most days of the week, but be sure to consult with your healthcare provider before starting any new exercise regimen.

5. Reduce Salt Intake

High levels of sodium in your diet can contribute to fluid retention throughout your body, including your ankles and feet. To help reduce swelling, limit your salt intake by avoiding processed foods and adding less salt to your meals.

Instead, opt for fresh fruits and vegetables, lean proteins, and whole grains. Additionally, staying hydrated by drinking plenty of water throughout the day can also help flush out excess sodium and reduce swelling.

Conclusion

Swollen ankles and feet can be uncomfortable and affect your daily activities.

By following these five strategies, including elevating your feet, using compression therapy, applying cold therapy, staying active, and reducing salt intake, you can find relief from swollen ankles and feet. If your symptoms persist or worsen, it is important to consult with a healthcare professional to determine the underlying cause and appropriate treatment.