How to Reduce Foot and Ankle Swelling?

Swelling in your feet and ankles is a real pain. It’s not just uncomfortable; it can make walking difficult and even affect your daily life. It can be from standing too long, an injury, or a medical condition. No matter the reason, let’s see how to reduce foot and ankle swelling and when to seek professional help.

Causes of Swollen Feet and Ankles

Before you seek foot and ankle specialists Chandler for expert treatment to reduce swelling, you need to know the causes of swollen feet and ankles:

How to Reduce Swelling in Foot and Ankle?

There are different ways to deal with foot and ankle swelling. The cause can be an injury, standing too long, or another cause. Doesn’t matter! Here are the most effective ways to DIY ways to reduce foot and ankle swelling.

Elevation

One of the effective ways to reduce foot and ankle swelling is to elevate your feet. Raising your feet above heart level helps fluid move away from the lower extremities.

To do this, lie down on your back and prop your feet up on a few pillows. Aim to elevate for about 20–30 minutes at a time, several times a day. Doing this after a long day on your feet can significantly reduce swelling. If you’re at work and can’t lie down, try to sit and prop your feet on a footstool or another chair.

Compression Socks

Compression socks put pressure on your legs and feet. This pressure helps keep fluid from pooling in your lower limbs. They’re especially helpful if you spend a lot of time on your feet or have circulation problems.

Choose socks with mild to moderate compression (15–20 mmHg for mild swelling). Wear them during the day and take them off before bed. If you’re new to compression socks, start with shorter wear times and gradually increase.

Cold Therapy

Cold therapy can quickly reduce foot and ankle swelling by contracting blood vessels and reducing blood flow to the swollen area. You can use either ice packs or a bag of frozen peas.

Get an ice pack and apply it to the swollen area for about 15–20 minutes every 2–3 hours. Be careful not to put ice directly on the skin, as it can cause frostbite. After icing, gently move your foot to keep circulation going.

Hydration

It may sound strange, but foot doctors Phoenix say that drinking more water can help reduce foot and ankle swelling. When you’re dehydrated, your body holds onto fluid, which causes swelling. Drink at least 8 glasses of water a day.

Staying hydrated also helps flush out excess salt, which can be a big factor in swelling. If you struggle with drinking plain water, add a slice of lemon or cucumber for a little flavor.

Massage

Gently massaging your swollen feet and ankles can help move excess fluid out of the area. Use firm but gentle strokes. You can start at your toes and move up toward your heart. This helps encourage blood flow and reduces fluid buildup.

You can use a bit of lotion or oil to make the massage smoother. Try massaging for about 5–10 minutes a few times a day. Avoid deep pressure if your swelling is due to an injury.

Have Less Salt

Having too much salt causes your body to retain water, leading to swelling. Try to limit processed foods, fast food, and snacks that are high in sodium. Instead, turn to whole foods like vegetables, lean proteins, and whole grains. Go for herbs and spices to season your meals rather than salt. This small change can make a big difference in reducing foot and ankle swelling.

Rest and Movement

Sometimes swelling is due to being still for too long, like sitting at a desk or on a long flight. Taking breaks to walk around every hour can help keep blood flowing. On the flip side, if you’ve been standing for too long, take time to rest and elevate your feet. Balance is key since changing between moving and resting can help reduce foot and ankle swelling.

Symptoms of Swollen Feet and Ankles

Exercises to Reduce Foot and Ankle Swelling

Aside from home remedies for swollen feet, here are some useful exercises:

• Ankle Pumps: Sit or lie down. Flex your foot up and point your toes down repeatedly. Do 10–15 pumps per session.
• Heel-to-Toe Raises: Stand with feet flat. Raise your heels off the ground. Next, slowly lower them. Repeat 15 times.
• Toe Curls: Sit with your feet flat. Curl your toes down as if gripping the floor. Hold for a few seconds, then release.
• Foot Circles: Lift one foot off the ground. Make slow circles with your ankle, 10 in each direction.
• Calf Stretches: Stand facing a wall. Place one foot behind and press the heel down. Hold for 15 seconds.

When to See a Foot Doctor

If home remedies fail, you need to see podiatrists Scottsdale to reduce foot and ankle swelling. Do it when:

• Swelling lasts more than a few days.
• Pain gets worse or doesn’t improve.
• Swelling is only in one foot.
• Skin changes color or feels hot.
• You have a fever along with swelling.
• You can’t put weight on your foot.
• There’s an open sore or infection.

Swollen Feet and Ankle Treatment in Phoenix, Arizona

If you want to deal with swollen feet and ankles, come to Foot and Ankle Specialty Centers. We will evaluate your symptoms, find the cause, and provide personalized care to help you reduce foot and ankle swelling. Call us today to schedule an appointment and get back on your feet comfortably!

Let’s Recap

Foot and ankle swelling is uncomfortable and can slow you down. But you don’t have to live with it. Simple steps like elevation, hydration, and compression can make a big difference. If swelling doesn’t improve or worsens, it’s time to see a specialist. Early care can help reduce foot and ankle swelling and prevent complications.

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