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How to Avoid Natural Causes of Feet and Ankle Swelling

Feet and ankle swelling can occur for many reasons, including pregnancy, injury and advanced age. Fluid builds up in the tissues of the feet and ankles, making them feel achy and difficult to walk or stand on. While you may not be able to avoid swelling in these areas, you can avoid other natural causes of this medical condition.

  1. Sitting for Long Periods

    • Long airplane and car rides can result in swelling in the ankles and feet as fluid tends to settle in the lower regions of your body. On an airplane, make several trips to the restroom or stand at your seat for 30 seconds every 30 minutes. Make frequent stops on a long car ride so you may stretch your legs. Take a short walk to help with circulation. Performing these actions is known to help in stopping blood clots from forming in the legs.

    Weight Loss

    • Being overweight may cause swelling in the feet and ankles. The extra weight on these areas can put strain on the legs and result in puffiness and discomfort. By losing excess weight you may find the lower regions of the body no longer swell and retain fluid.

    Lower Salt Intake

    • Excess sodium in your diet can cause fluid to build up in the tissues, primarily the feet and ankles. Gravity pulls the fluid to the lowest part of your body, which is why your feet and ankles are prone to swelling. By decreasing the amount of salt you eat, it will stop the body from retaining excess fluid. Purchase low-sodium canned goods and look for other food products that offer lower salt levels.

    Change Medications

    • If you are on a prescription medication, ask your doctor if it might cause swelling in your legs, feet and ankles. Some medications may have the side effect of causing fluid retention, and your doctor may be able to switch you to a prescription that lacks that side effect. Look at the side effects for over-the-counter medications also in case your swelling is a result of taking them.

    Exercise

    • Moving your body with exercise will help with better blood circulation, and it also pumps fluid from the lower region of your body back to the heart. Walking, running and bicycling all can help to avoid the discomfort of swelling in the feet and ankles. Try to perform a cardio activity at least two to three hours a week to keep the puffiness at bay.

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