Have you ever taken off your shoes and noticed your feet are swollen? This can happen from spending a long time on your feet, surgery, or travel. It is almost inevitable for pregnant women. Swollen feet or ankles can be painful and make it difficult to move freely.
The good news is that there are various ways you can relieve the swelling. The swelling is caused by fluid retention in the lower feet, ankles, and legs. It usually happens on both sides of the body and isn’t considered an emergency situation.
How to relieve swollen, painful feet and ankles
In most cases, it’s possible to treat the symptoms of swelling by yourself. Here are some things you can try that may help:
1. Compression socks
Compression socks, available at most drug or grocery stores, provide pain relief and help to prevent fluid retention in your feet, ankles, and legs. They are available in different weights, such as light, medium, and heavy. It’s important to choose a pair that won’t be too tight for your body. It’s best to start from lightweight ones that measure about 15-20 mm of mercury.
2. Elevation
To help decrease swelling, prop your legs up on an ottoman. You can also try different yoga poses like lying on the floor, raising your legs and pressing them against the wall.
3. Exercise
When you stand or sit in one place for a long time, this can actually increase the swelling. Try to move your knees and extend or flex your ankles for relief. Swimming is a great exercise since it’s a non-weight-bearing activity that also soothes the skin.
4. Weight loss
Losing weight will not only reduce the swelling but also improve your overall health.
5. Epsom salt
Make a foot bath filled with Epsom salt and soak your feet and ankles for 15-20 minutes to relieve pain and swelling.
6. Magnesium supplements
Adding 200-400 mg of magnesium to your daily diet may possibly lower your water retention and pain. Avoid taking this supplement if you have a heart or kidney condition.
To achieve the best results, it’s recommended to use more than one therapy at a time. For example, if you exercise or walk, use compression-sock therapy.
How to tell when you should see your doctor
If you notice blisters or leg ulcerations, talk to your doctor. Sore and blisters can lead to an infection. Keep a close watch over your feet, wearing tight shoes over swollen feet can sometimes cut into your skin and create wounds. Talk to your doctor right away if the swelling only happens on one side or if your foot pain is severe. You may be at risk for deep vein thrombosis.
Simple changes that help you reduce or avoid swelling
It only takes small lifestyle changes to help reduce swelling:
- Try to take short walks every hour
- Make sure to drink 8-10 glasses of water daily
- Reduce your salt intake
- Place something under the foot of your bed to raise your legs and feet at night