How to Get Rid of Swollen Ankles Fast
When your ankles are swollen, it’s often due to fluid building up in the tissues. This condition, medically referred to as edema, can happen for several reasons. Sometimes it’s because you’ve been on your feet all day, especially in hot weather, or you’ve been sitting for a long time with your legs hanging down. However, swelling can also be a sign of a more serious issue, such as heart problems, kidney issues, or blood clots.
That’s why it’s essential to figure out why your ankles are swollen. If your swelling comes with other symptoms like chest pain, difficulty breathing, or severe pain, make an appointment with your doctor immediately. But if your swollen ankles are a one-off or a mild issue, then there are ways you can manage it at home quickly.
Elevating your legs can reduce the swelling in your ankles quickly
One of the easiest and fastest ways to reduce ankle swelling is to elevate your legs. Raising your legs above the level of your heart encourages fluid to drain back toward your upper body instead of pooling in your ankles. The National Institutes of Health (NIH) recommends propping your legs up on pillows or reclining in a way that your feet are higher than your heart. You can do this while watching TV or reading a book.
In some cases, experts suggest keeping your legs elevated for 20 minutes every few hours. This can significantly reduce swelling in your ankles if done consistently. So, the subsequent time your ankles are swollen, find a comfortable place, put your feet up, and give gravity a chance to do its work.
Cold compresses can help relieve swelling and inflammation fast
Cold therapy is another effective way to get rid of swollen ankles quickly. Applying a cold compress or ice pack to the swollen area can help reduce inflammation and provide some much-needed relief. According to Dr. Natalia Hapych, a certified family medicine physician, cold compresses cause the blood vessels to narrow, limiting fluid flow to the area, which helps decrease swelling.
To apply cold therapy, wrap a few ice cubes in a towel or grab a bag of frozen vegetables from your freezer and press it against your swollen ankle. Hold it there for 10 to 20 minutes at a time. Be sure not to apply ice directly to your skin as it could cause frostbite.
Compression socks provide fast and effective relief from ankle swelling
Another fast solution is wearing compression socks. These socks are designed to improve blood circulation in your legs by applying gentle pressure, which helps prevent fluid from accumulating in your ankles. Doctors often recommend them for people who have to sit or stand for long periods.
Per the Cleveland Clinic, compression socks come in various levels of tightness, so you’ll need to choose the right one for your situation. For mild swelling, a lower compression level should suffice, but if you’re dealing with more severe swelling, you may want to look into higher compression options. Wearing these socks during the day can prevent fluid buildup and keep your ankles from swelling in the first place.
Hydrating helps reduce ankle swelling fast, even if it sounds odd
You might think that drinking more water could make your swelling worse, but the truth is quite the opposite. Staying hydrated helps your body flush out excess salt, which can be a major contributor to swelling. When you don’t drink enough water, your body starts retaining fluids to compensate for the lack of hydration, leading to more swelling.
Experts at Cleveland Clinic note that drinking plenty of water throughout the day can help balance your fluid levels, reducing water retention. Aim for around eight glasses of water per day. You can also add foods with high water content, like cucumbers and watermelon, to your diet. This can aid in reducing swelling faster.
Exercise can help reduce swollen ankles faster than you think
It might seem counterintuitive to move around when your ankles are swollen, but gentle exercise can actually help alleviate the issue. Exercise boosts circulation, helping the body reabsorb excess fluids from your swollen ankles. Walking, cycling, and swimming are excellent low-impact activities that promote better circulation in your legs.
In fact, light ankle stretches and range-of-motion exercises are recommended to keep blood flowing. Try moving your ankles in a circular motion or flexing and pointing your toes. These simple exercises can make a big difference in reducing swelling, especially if you do them a few times throughout the day.
Reducing your salt intake will help stop ankle swelling fast
If you’re prone to swelling, you might want to take a look at your salt intake. Eating too much salt can cause your body to hold onto extra water, which contributes to swelling in your ankles. Per the American Heart Association, lowering your sodium intake can help prevent fluid retention and reduce swelling.
Switching to a lower-sodium diet doesn’t have to be complicated. Start by cutting back on processed foods like canned soups, salty snacks, and frozen dinners. Instead, focus on fresh fruits, vegetables, lean proteins, and whole grains, which are naturally low in sodium.
Massaging your ankles can improve circulation and reduce swelling fast
Sometimes, all it takes is a gentle massage to get rid of swollen ankles. Massaging your ankles helps stimulate circulation, allowing the fluid buildup to be moved out of the swollen areas more quickly. A 2023 study published in the Journal of Rehabilitation Research & Development found that massaging swollen areas can help reduce fluid retention and improve overall mobility.
When massaging your swollen ankles, use firm but gentle pressure, and work your way from the toes up toward the knee. You can do this on your own, or if possible, have someone else do it for you. Adding a bit of lotion or oil can make the process smoother and more enjoyable.
Over-the-counter anti-inflammatory medication might provide relief fast
If your ankle swelling is particularly painful or caused by inflammation, taking an over-the-counter (OTC) anti-inflammatory medication like ibuprofen or naproxen can help. These medications work by reducing inflammation, which in turn can reduce swelling. However, you should only use OTC medications for short-term relief. Talk to a pharmacist or doctor to recommend the best one for you.
Avoid tight-fitting shoes to stop ankle swelling in its tracks
Wearing tight shoes can make swollen ankles even worse. Tight footwear restricts blood flow and can cause more fluid to build up around your ankles. Opt for shoes that are supportive yet loose-fitting, especially if you’re prone to swelling.
Experts recommend shoes with wide-toe boxes and adjustable straps or laces so you can make them looser when needed. If you’re standing or walking for long periods, consider shoes with good arch support to help maintain circulation in your legs.
The bottom line: Reduce ankle swelling fast with these steps
Getting rid of swollen ankles fast involves a combination of strategies, from elevating your legs and applying cold compresses to wearing compression socks and staying hydrated. Whether you’re looking for instant relief or a long-term solution, these tips can help you feel better quickly.
That said, if your ankle swelling is persistent, painful, or comes with other worrying symptoms, it’s crucial to seek medical advice. Swollen ankles could be a sign of a more serious underlying condition. Always make an appointment with your doctor if you’re concerned, and keep in mind that these strategies are for short-term relief rather than addressing the root cause.
