How to Relieve Ankle Swelling Naturally

Sometimes your ankles can swell for no particularly troubling reason. Maybe you're tired, or you've taken a long air flight, or you're pregnant. Sometimes, though, the swelling can be a sign of something that needs medical attention. A sudden swelling can indicate a break or a sprain. If the swelling is constant, you may have an underlying medical issue. One treatment could be putting your feet up, and ironically, another could be getting up and moving around.

Things You'll Need

• Footstool
• Ice or cold packs
• Water

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Instructions

Care for Swollen Ankles

• 1

  Ankle swelling for any reason should get you off your feet, at least for a short time, especially if you are normally active and could have an injury. Even a short break sitting or lying down will give your ankles a rest and allow the fluid in your ankles to dissipate.

• 2

  Elevate your feet. When you are upright, your system has to work against gravity to move fluid from your feet into your body. Sitting with your feet up, or lying down with your feet higher than your heart aids tremendously in increasing circulation. When you elevate your feet, you take pressure off your veins, and you work with gravity to drain fluid from the ankles back into the body

• 3

  Apply cold compresses off and on throughout the day to reduce swelling and encourage circulation.

• 4

  Unless your doctor advises otherwise, get moving. A sedentary lifestyle allows fluid and toxins to settle in your body, especially in your lower extremities, so include gentle exercise such as walking or swimming in your daily activities. If you must sit for long periods of time, avoid swollen ankles by getting up for a stretch periodically. Or put your legs out in front of you and rotate ankles in both directions; then point your toes, flex, point and flex.

• 5

  Stay hydrated and eliminate salt. Drinking plenty of water will help your system flush excess fluid. A low-sodium diet will decrease water retention and swelling.