Reducing Ankle Swelling: Easy Tips for Quick Relief

Reducing ankle swelling, whether you've been on your feet all day, or are dealing with heat or health conditions, can be achieved with these simple steps to get those ankles back to normal. We’ve all been there, long flights, endless hours at a desk, or simply overdoing it during a workout can leave your ankles feeling like they’ve doubled in size. 

Swollen ankles might be uncomfortable, but they can be a signal of underlying health issues. Let’s look at why it happens and what you can do to start reducing ankle swelling. 

Why Your Ankles Swell 

First, let’s break down why your ankles might be swelling up. It’s usually due to fluid retention in the tissues of your lower legs. Gravity loves to pull fluids down to your feet, especially if you’re not moving much. 

Too much salt can make your body retain water. A sprained ankle or too much time pounding the pavement can lead to localized swelling. Sometimes, it’s linked to heart, kidney, or liver issues, so don’t ignore persistent swelling. 

Move It or Lose It 

One of the easiest ways of reducing ankle swelling is to get moving. Try taking a short walk, doing some gentle ankle circles, or even fidgeting at your desk, movement helps improve blood flow and prevent fluid from pooling in your legs. If you’re on a plane or stuck in a car, try standing up and stretching every hour.  

When you’re relaxing, prop your feet up on a pillow or a footrest. You want your feet above the level of your heart. It’s just gravity doing the work to help that fluid flow back where it belongs.

Staying Hydrated Helps Reduce Ankle Swelling

Drinking water might seem counterintuitive, but staying hydrated can actually help with reducing ankle swelling. Dehydration makes your body cling to every bit of fluid it has, leading to more swelling.   

If you’re dealing with chronic swelling or traveling long distances, compression socks can be a big help at reducing ankle swelling. They gently squeeze your legs to encourage better circulation.  

Cutting back on salty snacks and processed foods can make a huge difference in reducing ankle swelling. Swap chips for some crunchy veggies, and season your meals with herbs and spices instead of salt.  

Cold or Warm Therapy 

If the swelling is from a recent injury, a cold compress can help reduce inflammation. For chronic swelling, alternating between warm and cold packs can stimulate circulation.  

While most swelling is harmless and temporary, it’s important to watch for red flags. If one ankle is significantly more swollen than the other, if there’s pain, redness, or warmth, or if the swelling comes on suddenly, it’s time to call a healthcare professional. 

Reducing Ankle Swelling in Your Daily Routine 

Reducing ankle swelling doesn’t have to be a chore. With a few small tweaks to your daily routine, like moving more, staying hydrated, and propping your feet up, you can keep your ankles looking and feeling their best. Here is a lace-up ankle brace that is adjustable and perfect for compression and reducing ankle swelling. If you’re ever in doubt, remember: listening to your body is always the best step you can take.