Health and Wellbeing
How To Ease Swollen Ankles
19th December, 2023
Whether you have them intermittently or suffer from them permanently, swollen feet and ankles can be extremely painful. They can cause several problems if not treated properly.
Luckily, for the most part, you can self-treat at home, for example, making lifestyle changes or simply elevating your legs more. We’ve put together this quick guide to help you know how to relieve swollen feet and ankles and feel more comfortable.
Reasons for Swollen Ankles or Oedema
If you have swollen or puffy ankles, feet or legs or stretched, dry or red skin you might have oedema. Oedema is the technical term for the build-up of watery fluids in the cavities or tissues of the body which creates a swollen appearance. Swollen ankles can be caused by several different things, some more serious than others and some easier to self-medicate. Here are a few of the most common reasons for oedema.
Excess Standing or Walking
If you work in retail, you’re a hairdresser or a nurse or a doctor your occupation requires you to be on your feet for long periods of time. The pressure from standing or walking makes your feet swell up.
Sitting in the Same Position for a Long Period of Time
Ironically, the opposite creates the same outcome. Excessive sitting restricts the blood flow from your feet back to your heart. This is why people get puffy ankles while travelling on planes or working in offices.
Being overweight
The pressure of carrying extra weight can result in swollen ankles as a result of increasing pressure on the legs and feet.
Certain Medication
Medication such as blood pressure medicines, contraceptive pills, antidepressants or steroids affects your blood circulation.
Injury
Strains or sprains can also be a cause of swollen ankles.
Pregnancy
It is a well-known fact that swollen ankles are a part of pregnancy. However, if you have a sudden, painful swelling, you must seek help from a doctor immediately.
Insect Bites or Stings
These cause swelling but will eventually go away by themselves.
Problems With Your Kidneys, Liver or Heart
A build-up of fluid in your ankles could be a sign of kidney disease, liver disease or heart failure. This condition is far more serious than the other causes and if you suspect that this is the case you must seek help immediately.
A Blood Clot
If your legs are swelling because of a blood clot this could be very serious. Deep clots could break loose and travel to the heart and lungs. If you have swelling in one leg that’s painful, a low-grade fever, and possibly a change in colour of the affected leg seek emergency medical help immediately.
An Infection
This can affect people with diabetic neuropathy or other nerve problems. These people are at a greater risk of foot infections. If you have diabetes you need to check your feet daily because the nerve damage can decrease pain sensation and problems can progress quickly.
Poor circulation and high blood pressure
Both poor circulation and high blood pressure can cause swollen ankles.
How to Treat Swollen Ankles
Most swelling goes away on its own but there are a few things you can try to help the swelling go down quicker. These are some of our recommended tips on how to treat swollen ankles.
Elevate Your Feet
By elevating your feet with an adjustable bed or rise and recline chair, it allows the body to pump blood around more easily, reducing swelling significantly.
Gentle Exercise to Encourage Blood Flow
Simply getting up and walking around every hour can significantly reduce ankle swelling. Learn about gentle sitting exercises and exercises for those with restricted movement to help.
Wear Comfortable Shoes
Wear wide, comfortable shoes with a low heel and soft sole If your swollen ankles are painful this will ease the pain while wearing shoes.
Wash, dry and moisturise your feet
Doing this will help prevent infection. This is a good health tip for anyone to practice because it prevents infection and swollen ankles in the first place.
Don’t stand or sit for long periods of time
If your job requires you to sit all day remember to take hourly breaks and move around. If your job requires you to stand all day make sure you take rests.
Don’t wear clothes, socks or shoes that are too tight
Wearing tight clothing restricts blood flow and not wearing them will prevent swelling in the first place.
The NHS recommends that you should call 111 if…
- The swelling is only in one ankle, foot or leg and there’s no obvious cause, such as an injury.
- The swelling is severe or has started suddenly.
- The swollen area feels red or is hot to touch.
- Your temperature is high or you feel hot and shivery.
- You have diabetes.
Only call 999 if…
- You are struggling to breathe or have a shortness of breath.
- Your chest feels tight, heavy or painful.
- If this is the case, you could have a blood clot in your lungs, which needs immediate treatment in a hospital.
How a rise and recline chair can help with swollen ankles
The NHS recommends that you elevate your feet to help relieve swelling. The Oak Tree High Leg Lift Motor on our Rise and Recline chairs, with one smooth action, raises the feet above the heart, allowing blood to flow more easily and reduces swelling caused by oedema.
Being seated in this position allows gravity to aid circulation of the blood in your feet back to the heart, thus reducing ankle swelling.
How an adjustable bed can help with swollen ankles
Raising your legs while your sleep has the same effect. Sleeping in a supported semi-contoured position helps your heart pump blood around your body more easily, reducing leg swelling.
Simply using a pillow to prop your feet up while you sleep will not give you the support that your knee and ankle joints need. An adjustable bed offers full comfort and support to every muscle and joint in your body.
