How To Prevent Ankle Swelling?

The reasons can be varied, but the fact is that the swelling in the ankles can be fought and treated.
How to prevent ankle swelling?

Edema (medical name for swelling in the ankles) occurs due to poor circulation, fluid retention, poor posture or pregnancy, among other causes.  Learn a little more!


After a tiring day, it is possible to feel that the ankles are not the same as the morning ones. Spending long hours in front of the computer, taking a long trip, or immobilizing your legs too much can all be causes for swelling.

This is because if we don’t walk or run, the muscles and valves in the area contract and don’t relax.

Soon the blood cannot make the correct “path” to the heart, slowing down circulation and, as a result, causing fluid accumulation and swelling.

This problem is very common in overweight or elderly people because the heart is not powerful enough to pump blood at a fast rate.

The veins do not close properly and give way or stretch, and may “contain” more fluid.

Other risk factors related to ankle swelling are:

  • smoking
  • Cholesterol
  • Overweight that falls on the ankles
  • Drop
  • Diabetes
  • Hypertension
  • kidney problems
  • Pregnancy
  • Use of contraceptives
  • Some medications
in the ankles

In addition to accounting for these “frequent” reasons, physicians may want to rule out others, such as:

  • Poor functioning of organs such as the intestines or kidneys.
  • Diet with a lot of fat.
  • Weak veins that do not allow for adequate blood flow.
  • Obstruction in lymph nodes.
  • Malnutrition.
  • Depression and other emotional causes.

How to avoid

move legs every hour

If your job requires sitting in a chair all day, get up every hour or two and walk around the office. Thus, the blood flow in the legs will be reactivated.

Taking short walks every day is really good because it prevents blood clots from forming.

Lose weight

If you’re carrying a few extra pounds, that’s not necessarily a problem. But if those pounds start to be unhealthy, it’s time to start dieting.

Remember that obesity alters the functioning of the heart and organs. What’s more, it can swell your legs and ankles. When losing weight, the lower parts of the body become deflated and do not retain fluid.

in the ankles

Consume little salt

Too much sodium in the diet causes tissue problems in the ankles and feet. Decrease your salt intake so your body won’t retain fluid.

This also includes not consuming canned or processed products, which appear to be high in salt. Prefer sea salt or salt with low sodium content.

change medication

Some medications can cause inflammation in the ankles, legs and feet as a side effect. Ask your doctor if this could be the cause, and if so, change the medication to one that does not have the effect.

In case of consuming over-the-counter medications, read the leaflet and find out about the adverse effects.

Do exercises

This will improve circulation and make the blood flow correctly through the body and reach the heart correctly.

Go hiking or cycling at least 3 times a week. 20 minutes per session will be enough to get started.

raise your feet at night

Put your legs up with the help of one or more pillows. If you want, you can place your feet on the wall or furniture and stay that way for a few minutes.

This will allow the blood to “down” and not pool in the ankles. You will certainly feel “tickle”. If it hurts, lower your feet and try again after a few minutes.

in the ankles

drink lots of water

This way you will avoid fluid retention. In winter it is 2 liters and in summer some doctors advise 3 liters.

Ask your doctor to find out the safe amount for your age.

Wear comfortable shoes

Shoes should not be too tight or tight. If you have laces, don’t tie them too tightly.

If you have the option of going barefoot for a while (even during lunchtime), take advantage.

do cold water baths

Put a good amount of cold water in a container. Submerge your feet and let the water reach above your ankles.

Let it sit for a few minutes and you’ll see the bloated feeling subside.

wear orthopedic shoes

In cases of chronic inflammation, doctors prescribe this treatment, which consists of a kind of boot that adjusts and exerts pressure on the feet, ankles and calves.

Blood vessels dilate and the return of blood to the heart is adequate.

drink diuretics

Herbal diuretic infusions allow the elimination of toxins through the urine. Some of the most used are horsetail and grapes. A cleansing diet is also a good option.

Images courtesy of Caesandra Seawell, Wanderyng Eyre, Andy2 Boyz, Sue Rabeaux, Elfboy, Sanar

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