Table of ContentsView AllTable of ContentsCompression SocksEpsom SaltsDiet and SupplementsElevationMassageWaterLifestyle ChangesWhen to Seek CareCauses
Table of ContentsView All
View All
Table of Contents
Compression Socks
Epsom Salts
Diet and Supplements
Elevation
Massage
Water
Lifestyle Changes
When to Seek Care
Causes
If your shoes are too tight and your swollen ankles are stiff, there are lifestyle changes you can make, too, like losing weight and limiting salt intake. Some causes of swollen feet can be more serious, such aspregnancy, heart failure, or side effects of medication.Your healthcare provider may need to assess the cause and develop a treatment plan.
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1. Compression Socks
Compression socks apply continuous pressure to the legs, which can help improve circulation and decrease fluid accumulation in the ankles. Compression socks are specifically recommended for managing swollen ankles that result fromchronic venous insufficiency. A 2023 study of more than 6,000 people found that 52% of them used compression therapy, along with other treatments.
People diagnosed with diabetes orperipheral artery disease(PAD) have typically been told to avoid compression socks due to the increased pressure they cause.The socks can further compress constricted arteries and compromise blood supply, which can cut off circulation and starve tissues of oxygen. However, studies continue to evaluate their use.
“Edema” is the clinical term for swelling that develops from excess fluid in the body’s tissues. Edema can occur in any part of the body but is very common in the feet and ankles, especially in older adults with compromised circulation. Exercise, including walking and ankle pumps, can help improve circulation and reduce swelling.
2. Epsom Salts
Taking a bath or soaking your feet in a tub of water withEpsom saltsmay help decrease inflammation and swelling in the ankles. Try dissolving a cup of Epsom salts in a bathtub of warm water and soak for about 20 minutes.
Epsom salts contain magnesium and help to draw out toxins and boost your ability to relax, improving your blood flow. However, more study is needed to understand any benefits of absorbingmagnesiumthrough the skin.
3. Diet and Supplements
Reducingsodium(salt) intake can help balance your system and decrease swelling. If sodium intake is too high, your body will hold onto water to maintain an ideal ratio of sodium and water.This results in water retention that can produce abdominal bloating and swelling in the feet and ankles.
Certain herbs, including parsley and dandelion, may have a diuretic effect that helps to flush excess water from the body and can be taken as a supplement or as a form of tea.Drinks like coffee and tea that contain caffeine also have a diuretic effect.
4. Elevation
Elevating your feet utilizes gravity to assist in venous drainage of blood from your feet back to your heart. Because your feet and ankles are located below the level of your heart while sitting and standing for the majority of the day, fluid can accumulate in those areas if your circulation is compromised.
Veins require a lot of effort to pump blood back to the heart against gravity, so elevating the legs can help reduce the workload of your veins and allow blood to circulate back to the heart against less resistance.
5. Massage
Whenlymph vesselsare damaged, excess fluid remains in tissues after blood is pumped to those areas, and has difficulty being removed from the body.
Lymphatic drainage massage uses gentle manual pressure to help move lymph fluid from the body’s tissues into lymph vessels, which can help to relieve swelling.
6. Water
Without adequate hydration levels and the proper ratio of sodium and water, your body will store water rather than excrete it through sweat and urine, often resulting in excess fluid in the feet and ankles.Urine that is concentrated and dark yellow in color is a sign of dehydration, while urine that is a clear yellow hue typically means you are hydrated.
According to a 2022 study, aim to drink about 6 or 7 cups of water per day to stay hydrated.
7. Lifestyle Changes
The drugs you take also can affect swelling. Some people who usecalcium channel blockers(a common high blood pressure treatment) may experience swollen feet, for example.If medication is causing your feet and ankles to swell, speak to your healthcare provider about lowering your dosage or changing the drug.
In addition to changing your medication, your healthcare provider may also prescribe youdiuretic medication, commonly called water pills, such as Lasix (furosemide) and Diamox (acetazolamide) to help flush excess water from your body.
Limiting the amount of time you spend sitting and increasing exercise and physical activity will help alleviate feet and ankle swelling and improve circulation.
When to See a Healthcare Provider
If you have injured your feet, ankles, or legs, and experience significant pain, redness, warmth and swelling in the feet or ankles, see your healthcare provider as soon as possible. You may have an infection or blocked vessels that require immediate attention.
If symptoms continue, a healthcare provider can evaluate you for underlying causes of swollen ankles, such as peripheral artery disease,arthritis, orlymphedema, the fluid buildup from damage to lymph nodes and lymph vessels.
What Causes Swelling in Feet?
Some causes of swollen feet and ankles are common. You may experience swelling after lengthy walks or runs. Standing on your feet all day can lead to swelling in the feet that’s easily remedied once you sit down and put your feet up.
An ankle sprain may need to be evaluated and treated, but it’s typically uncomplicated and resolves with rest and an ice pack or compression bandage. It’s not uncommon for pregnant people to experience swollen feet, either. Usually, it resolves, but it can sometimes be a warning sign of preeclampsia that needs treatment.
Other serious health conditions that can be the underlying cause of swollen ankles can include:
Trying some basic lifestyle changes, such as losing weight, limiting your salt intake, or taking breaks when sitting for long periods, may help to prevent episodes of swollen feet.
Summary
Swollen feet and ankles can arise from simple causes, such as standing all day or a minor sprain that resolves with rest and elevation. Some conditions that lead to swelling in the feet are more serious, and your healthcare provider can discuss your diagnosis and treatment options with you.
Home remedies can help you to relieve the symptoms. These include the use of compression socks, soaking in Epsom salts, and changing your diet or medication. However, it can take weeks or months for swelling to resolve. If symptoms persist after trying home remedies, prescription medications or other interventions (like surgery) may be needed.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.What’s causing swollen feet and ankles?Mezalek ZT, Feodor T, Chernukha L, Chen Z, Rueda A, Sánchez IE,et al.VEIN STEP: A Prospective, Observational, International Study to Assess Effectiveness of Conservative Treatments in Chronic Venous Disease.Adv Ther. 2023 Nov;40(11):5016-5036. doi:10.1007/s12325-023-02643-6Gerken ALH, Hattemer MA, Weiß C, Sigl M, Zach S, Keese M,et al.The impact of class I compression stockings on the peripheral microperfusion of the lower limb: A prospective pilot study.J Vasc Nurs. 2023 Dec;41(4):212-218. doi:10.1016/j.jvn.2023.08.003Center for Vascular Medicine.Home Remedies to Treat Edema in Legs and Feet.Gröber U, Werner T, Vormann J, Kisters K.Myth or Reality-Transdermal Magnesium?Nutrients. 2017 Jul 28;9(8):813. doi: 10.3390/nu9080813Gauckler P, Kesenheimer JS, Leierer J, Kruus M, Schreinlechner M, Theurl F,et al.Exercise-Induced Fluid Retention, Cardiac Volume Overload, and Peripheral Edema in Ultra-Distance Cyclists.Kidney Int Rep. 2023 Oct 31;9(1):152-161. doi:10.1016/j.ekir.2023.10.025National Heart, Lung, and Blood Institute.Tips to Reduce Salt and Sodium.Rolnik A, Olas B.The plants of theAsteraceaefamily as agents in the protection of human health.IJMS. 2021;22(6):3009. doi:10.3390/ijms22063009Center for Vascular Medicine.Top Tips to Elevate Legs and Mistakes to Avoid.Pereira de Godoy JM, de Fátima Guerreiro Godoy M.Intermittent Massage as a Therapeutic Option for Compartment Syndrome after Embolectomy of the Lower Limbs.Case Rep Vasc Med. 2018 May 2;2018:2679358. doi:10.1155/2018/2679358MedlinePlus.Fluid imbalance.Yamada Y, Zhang X, Henderson MET, et al.Variation in human water turnover associated with environmental and lifestyle factors.Science. 2022;378(6622):909-915. doi:10.1126/science.abm8668Seckin M, Johnston B, Petrie MC, Stewart S, Chan YK.Characteristics of symptoms and symptom change across different heart failure subtypes: a sex-stratified analysis.Eur J Cardiovasc Nurs. 2023 Oct 19;22(7):690-700. doi:10.1093/eurjcn/zvac099
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.What’s causing swollen feet and ankles?Mezalek ZT, Feodor T, Chernukha L, Chen Z, Rueda A, Sánchez IE,et al.VEIN STEP: A Prospective, Observational, International Study to Assess Effectiveness of Conservative Treatments in Chronic Venous Disease.Adv Ther. 2023 Nov;40(11):5016-5036. doi:10.1007/s12325-023-02643-6Gerken ALH, Hattemer MA, Weiß C, Sigl M, Zach S, Keese M,et al.The impact of class I compression stockings on the peripheral microperfusion of the lower limb: A prospective pilot study.J Vasc Nurs. 2023 Dec;41(4):212-218. doi:10.1016/j.jvn.2023.08.003Center for Vascular Medicine.Home Remedies to Treat Edema in Legs and Feet.Gröber U, Werner T, Vormann J, Kisters K.Myth or Reality-Transdermal Magnesium?Nutrients. 2017 Jul 28;9(8):813. doi: 10.3390/nu9080813Gauckler P, Kesenheimer JS, Leierer J, Kruus M, Schreinlechner M, Theurl F,et al.Exercise-Induced Fluid Retention, Cardiac Volume Overload, and Peripheral Edema in Ultra-Distance Cyclists.Kidney Int Rep. 2023 Oct 31;9(1):152-161. doi:10.1016/j.ekir.2023.10.025National Heart, Lung, and Blood Institute.Tips to Reduce Salt and Sodium.Rolnik A, Olas B.The plants of theAsteraceaefamily as agents in the protection of human health.IJMS. 2021;22(6):3009. doi:10.3390/ijms22063009Center for Vascular Medicine.Top Tips to Elevate Legs and Mistakes to Avoid.Pereira de Godoy JM, de Fátima Guerreiro Godoy M.Intermittent Massage as a Therapeutic Option for Compartment Syndrome after Embolectomy of the Lower Limbs.Case Rep Vasc Med. 2018 May 2;2018:2679358. doi:10.1155/2018/2679358MedlinePlus.Fluid imbalance.Yamada Y, Zhang X, Henderson MET, et al.Variation in human water turnover associated with environmental and lifestyle factors.Science. 2022;378(6622):909-915. doi:10.1126/science.abm8668Seckin M, Johnston B, Petrie MC, Stewart S, Chan YK.Characteristics of symptoms and symptom change across different heart failure subtypes: a sex-stratified analysis.Eur J Cardiovasc Nurs. 2023 Oct 19;22(7):690-700. doi:10.1093/eurjcn/zvac099
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health Publishing.What’s causing swollen feet and ankles?Mezalek ZT, Feodor T, Chernukha L, Chen Z, Rueda A, Sánchez IE,et al.VEIN STEP: A Prospective, Observational, International Study to Assess Effectiveness of Conservative Treatments in Chronic Venous Disease.Adv Ther. 2023 Nov;40(11):5016-5036. doi:10.1007/s12325-023-02643-6Gerken ALH, Hattemer MA, Weiß C, Sigl M, Zach S, Keese M,et al.The impact of class I compression stockings on the peripheral microperfusion of the lower limb: A prospective pilot study.J Vasc Nurs. 2023 Dec;41(4):212-218. doi:10.1016/j.jvn.2023.08.003Center for Vascular Medicine.Home Remedies to Treat Edema in Legs and Feet.Gröber U, Werner T, Vormann J, Kisters K.Myth or Reality-Transdermal Magnesium?Nutrients. 2017 Jul 28;9(8):813. doi: 10.3390/nu9080813Gauckler P, Kesenheimer JS, Leierer J, Kruus M, Schreinlechner M, Theurl F,et al.Exercise-Induced Fluid Retention, Cardiac Volume Overload, and Peripheral Edema in Ultra-Distance Cyclists.Kidney Int Rep. 2023 Oct 31;9(1):152-161. doi:10.1016/j.ekir.2023.10.025National Heart, Lung, and Blood Institute.Tips to Reduce Salt and Sodium.Rolnik A, Olas B.The plants of theAsteraceaefamily as agents in the protection of human health.IJMS. 2021;22(6):3009. doi:10.3390/ijms22063009Center for Vascular Medicine.Top Tips to Elevate Legs and Mistakes to Avoid.Pereira de Godoy JM, de Fátima Guerreiro Godoy M.Intermittent Massage as a Therapeutic Option for Compartment Syndrome after Embolectomy of the Lower Limbs.Case Rep Vasc Med. 2018 May 2;2018:2679358. doi:10.1155/2018/2679358MedlinePlus.Fluid imbalance.Yamada Y, Zhang X, Henderson MET, et al.Variation in human water turnover associated with environmental and lifestyle factors.Science. 2022;378(6622):909-915. doi:10.1126/science.abm8668Seckin M, Johnston B, Petrie MC, Stewart S, Chan YK.Characteristics of symptoms and symptom change across different heart failure subtypes: a sex-stratified analysis.Eur J Cardiovasc Nurs. 2023 Oct 19;22(7):690-700. doi:10.1093/eurjcn/zvac099
Harvard Health Publishing.What’s causing swollen feet and ankles?
Mezalek ZT, Feodor T, Chernukha L, Chen Z, Rueda A, Sánchez IE,et al.VEIN STEP: A Prospective, Observational, International Study to Assess Effectiveness of Conservative Treatments in Chronic Venous Disease.Adv Ther. 2023 Nov;40(11):5016-5036. doi:10.1007/s12325-023-02643-6
Gerken ALH, Hattemer MA, Weiß C, Sigl M, Zach S, Keese M,et al.The impact of class I compression stockings on the peripheral microperfusion of the lower limb: A prospective pilot study.J Vasc Nurs. 2023 Dec;41(4):212-218. doi:10.1016/j.jvn.2023.08.003
Center for Vascular Medicine.Home Remedies to Treat Edema in Legs and Feet.
Gröber U, Werner T, Vormann J, Kisters K.Myth or Reality-Transdermal Magnesium?Nutrients. 2017 Jul 28;9(8):813. doi: 10.3390/nu9080813
Gauckler P, Kesenheimer JS, Leierer J, Kruus M, Schreinlechner M, Theurl F,et al.Exercise-Induced Fluid Retention, Cardiac Volume Overload, and Peripheral Edema in Ultra-Distance Cyclists.Kidney Int Rep. 2023 Oct 31;9(1):152-161. doi:10.1016/j.ekir.2023.10.025
National Heart, Lung, and Blood Institute.Tips to Reduce Salt and Sodium.
Rolnik A, Olas B.The plants of theAsteraceaefamily as agents in the protection of human health.IJMS. 2021;22(6):3009. doi:10.3390/ijms22063009
Center for Vascular Medicine.Top Tips to Elevate Legs and Mistakes to Avoid.
Pereira de Godoy JM, de Fátima Guerreiro Godoy M.Intermittent Massage as a Therapeutic Option for Compartment Syndrome after Embolectomy of the Lower Limbs.Case Rep Vasc Med. 2018 May 2;2018:2679358. doi:10.1155/2018/2679358
MedlinePlus.Fluid imbalance.
Yamada Y, Zhang X, Henderson MET, et al.Variation in human water turnover associated with environmental and lifestyle factors.Science. 2022;378(6622):909-915. doi:10.1126/science.abm8668
Seckin M, Johnston B, Petrie MC, Stewart S, Chan YK.Characteristics of symptoms and symptom change across different heart failure subtypes: a sex-stratified analysis.Eur J Cardiovasc Nurs. 2023 Oct 19;22(7):690-700. doi:10.1093/eurjcn/zvac099
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