7 Ways to Reduce Swelling in Feet (2024)

Sometimes, you can reduce the swelling in your feet and ankles simply by resting after a long workday and elevating your puffy, tired feet. You can try home remedies like compression socks, a good soak in Epsom salts, or massage to relieve symptoms.

If your shoes are too tight and your swollen ankles are stiff, there are lifestyle changes you can make, too, like losing weight and limiting salt intake. Some causes of swollen feet can be more serious, such as pregnancy, heart failure, or side effects of medication. Your healthcare provider may need to assess the cause and develop a treatment plan.

7 Ways to Reduce Swelling in Feet (1)

1. Compression Socks

Compression socks apply continuous pressure to the legs, which can help improve circulation and decrease fluid accumulation in the ankles. Compression socks are specifically recommended for managing swollen ankles that result from chronic venous insufficiency. A 2023 study of more than 6,000 people found that 52% of them used compression therapy, along with other treatments.

People diagnosed with diabetes or peripheral artery disease (PAD) have typically been told to avoid compression socks due to the increased pressure they cause. The socks can further compress constricted arteries and compromise blood supply, which can cut off circulation and starve tissues of oxygen. However, studies continue to evaluate their use.

"Edema" is the clinical term for swelling that develops from excess fluid in the body’s tissues. Edema can occur in any part of the body but is very common in the feet and ankles, especially in older adults with compromised circulation. Exercise, including walking and ankle pumps, can help improve circulation and reduce swelling.

2. Epsom Salts

Taking a bath or soaking your feet in a tub of water with Epsom salts may help decrease inflammation and swelling in the ankles. Try dissolving a cup of Epsom salts in a bathtub of warm water and soak for about 20 minutes.

Epsom salts contain magnesium and help to draw out toxins and boost your ability to relax, improving your blood flow. However, more study is needed to understand any benefits of absorbing magnesium through the skin.

3. Diet and Supplements

Reducing sodium (salt) intake can help balance your system and decrease swelling. If sodium intake is too high, your body will hold onto water to maintain an ideal ratio of sodium and water. This results in water retention that can produce abdominal bloating and swelling in the feet and ankles.

You can limit sodium intake by reducing the use of certain foods, especially:

  • Canned soups
  • Processed foods
  • Deli meats
  • Sausage
  • Dressings

Certain herbs, including parsley and dandelion, may have a diuretic effect that helps to flush excess water from the body and can be taken as a supplement or as a form of tea. Drinks like coffee and tea that contain caffeine also have a diuretic effect.

4. Elevation

Elevating your feet utilizes gravity to assist in venous drainage of blood from your feet back to your heart. Because your feet and ankles are located below the level of your heart while sitting and standing for the majority of the day, fluid can accumulate in those areas if your circulation is compromised.

Veins require a lot of effort to pump blood back to the heart against gravity, so elevating the legs can help reduce the workload of your veins and allow blood to circulate back to the heart against less resistance.

5. Massage

When lymph vessels are damaged, excess fluid remains in tissues after blood is pumped to those areas, and has difficulty being removed from the body.

Lymphatic drainage massage uses gentle manual pressure to help move lymph fluid from the body’s tissues into lymph vessels, which can help to relieve swelling.

6. Water

Without adequate hydration levels and the proper ratio of sodium and water, your body will store water rather than excrete it through sweat and urine, often resulting in excess fluid in the feet and ankles. Urine that is concentrated and dark yellow in color is a sign of dehydration, while urine that is a clear yellow hue typically means you are hydrated.

According to a 2022 study, aim to drink about 6 or 7 cups of water per day to stay hydrated.

7. Lifestyle Changes

The drugs you take also can affect swelling. Some people who use calcium channel blockers (a common high blood pressure treatment) may experience swollen feet, for example. If medication is causing your feet and ankles to swell, speak to your healthcare provider about lowering your dosage or changing the drug.

In addition to changing your medication, your healthcare provider may also prescribe you diuretic medication, commonly called water pills, such as Lasix (furosemide) and Diamox (acetazolamide) to help flush excess water from your body.

Limiting the amount of time you spend sitting and increasing exercise and physical activity will help alleviate feet and ankle swelling and improve circulation.

When to See a Healthcare Provider

If you have injured your feet, ankles, or legs, and experience significant pain, redness, warmth and swelling in the feet or ankles, see your healthcare provider as soon as possible.You may have an infection or blocked vessels that require immediate attention.

If symptoms continue, a healthcare provider can evaluate you for underlying causes of swollen ankles, such as peripheral artery disease, arthritis, or lymphedema, the fluid buildup from damage to lymph nodes and lymph vessels.

What Causes Swelling in Feet?

Some causes of swollen feet and ankles are common. You may experience swelling after lengthy walks or runs. Standing on your feet all day can lead to swelling in the feet that's easily remedied once you sit down and put your feet up.

An ankle sprain may need to be evaluated and treated, but it's typically uncomplicated and resolves with rest and an ice pack or compression bandage. It's not uncommon for pregnant people to experience swollen feet, either. Usually, it resolves, but it can sometimes be a warning sign of preeclampsia that needs treatment.

Other serious health conditions that can be the underlying cause of swollen ankles can include:

  • Blood vessels: Deep vein thrombosis and valve problems in your veins can cause swelling.
  • Heart failure: Changes in how well your heart pumps can cause fluid to swell the ankles.
  • Liver disease: Poor liver function can cause fluid to buildup in the body's tissues.
  • Kidney disease: Poor kidney function limits your ability to excrete urine and excess fluid.
  • Infection and inflammation: Cellulitis and phlebitis can cause swollen ankles and feet.

Trying some basic lifestyle changes, such as losing weight, limiting your salt intake, or taking breaks when sitting for long periods, may help to prevent episodes of swollen feet.

Summary

Swollen feet and ankles can arise from simple causes, such as standing all day or a minor sprain that resolves with rest and elevation. Some conditions that lead to swelling in the feet are more serious, and your healthcare provider can discuss your diagnosis and treatment options with you.

Home remedies can help you to relieve the symptoms. These include the use of compression socks, soaking in Epsom salts, and changing your diet or medication. However, it can take weeks or months for swelling to resolve. If symptoms persist after trying home remedies, prescription medications or other interventions (like surgery) may be needed.

7 Ways to Reduce Swelling in Feet (2024)
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