Have you ever gone to slip on a pair of socks and realized your ankles were puffy? As we age, our circulation slows down a bit and the valves in our veins can weaken. The result: You may notice fluid pooling in your ankles and feet. The good news is that it’s not typically a serious cause for concern and is easy to treat. To speed relief, we asked doctors how to get rid of swollen ankles fast with effective natural remedies.
What causes swollen ankles?
Swelling in your legs and feet (medically known as edema) is relatively common, especially in adults over age 65, explains Anahita Dua, MD, Director, Vascular Lab at Massachusetts General Hospital and member of the Society for Vascular Surgery.
Here’s what can trigger it:
- Spending a prolonged amount of time on your feet (walking or standing)
- Consuming foods high in sodium
- Taking blood pressure or pain management medications with a side effect of swelling
How to get rid of swollen ankles fast
In most cases, mild ankle swelling will respond to home remedies and lifestyle modifications. Here are a few that experts recommend:
Raise your feet
One of the most effective ways to get rid of swollen ankles fast is to elevate your feet. Michael Chichak, MD, Medical Director at MEDvidi, suggests lying down and raising your legs above heart-level for 20 to30 minutes, several times a day.
Elevating the legs helps to improve circulation, reduces fluid pooling and relieves pressure in the lower extremities, he explains.
Wear compression socks
Dr. Dua often recommends wearing compression stockings or socks to help improve circulation and blood flow through the leg, she says.
These garments work by applying gentle pressure to the feet and ankles, preventing fluid build-up and reducing swelling, explains Dr. Chichack. Just be sure to ask your doctor what the best level of compression is for your needs.
Try light exercises
Gentle movement, such as ankle rotations or short walks, can stimulate circulation and prevent fluid from pooling, says Benjamin Barlow, MD, Chief Medical Officer of American Family Care.
To avoid exacerbation, choose something that doesn’t require sitting or standing in one position for extended periods, he cautions. Check out the video below for a few options that may help:
Scale back on salt
Limiting salt intake can minimize fluid retention and swelling, Dr. Barlow says. To help get rid of swollen ankles even faster, add potassium-rich foods such as bananas, spinach and avocados to your diet. The potassium helps flush excess sodium from your body.
Tweak your diet
“Staying hydrated will help the body prevent excess water from being retained due to dehydration,” Dr. Barlow adds. And “incorporating anti-inflammatory foods like berries, fatty fish (rich in omega-3s), ginger and turmeric into your diet can help reduce the underlying inflammation that contributes to swelling.”
When to see a doctor for swollen ankles
It’s important to take note of any additional symptoms accompanying swelling around your feet so you can receive proper medical care if needed.
Dr. Due advises visiting your doctor if you have swelling that develops suddenly, lasts for more than a few days or is accompanied by pain or discoloration of the skin.
In some cases, ankle swelling can be a symptom of a serious condition such as::
- Deep vein thrombosis (DVT): This is a blood clot that forms in a deep vein, typically in the legs, that partially or completely blocks blood flow.
- Chronic venous insufficiency: When leg veins become damaged and don’t work like they should, it causes blood to pool in your legs and ankles. This is especially common after standing a while or at the end of the day.
- Peripheral artery disease (PAD): PAD is a chronic condition where plaque builds up in the arteries that carry blood to your legs. Diabetes can increase the risk of PAD and hamper blood circulation, leading to fluid build-up.and
Heart failure: This occurs when the heart cannot keep up with its workload. In addition to edema, it can cause symptoms such as shortness of breath, an irregular heartbeat, fatigue or nausea.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
