Swollen Ankles: Causes, Recovery, and Prevention Tips

Swollen ankles are a common problem that can affect individuals, whether they are office workers, college students, or athletes. With swollen ankles, your daily life routine is often disrupted, and even sleeping becomes a hassle. Swollen ankles can arise from various factors, which are mostly influenced by our daily lifestyle and activities.

Understanding what triggers ankle swelling is the first step to finding lasting relief. With the right ankle swelling support or treatment, you can ease pain, discomfort, and prevent it from worsening.

Choose the right orthopedic support to help manage or prevent ankle issues. Among the best options for ankle support, consider a Leeford Ortho Ankle Support, Ankle Binder, Ankle Binder with Splint, or Ankle Wrap. These supportive gears are designed to reduce inflammation. Using the right support for your ankle while performing everyday tasks can significantly prevent long-term problems.

In this blog, we’ll explore:

• Chronic ankle swelling causes
• Ankle edema prevention
• When to worry about swollen ankles
• Using ankle protectors

What causes ankles to swell?

Swelling in the ankles can result from either our daily habits, lifestyle, injuries, or health factors. Here are the common causes:

• Venous insufficiency: This occurs when the veins in the legs can't properly return blood to the heart, causing a buildup of blood and fluid in the lower legs.
• Blood clots/deep vein thrombosis: A clot in a deep vein of the leg can block blood circulation and might be life-threatening if it travels to the lungs.
• Heart, kidney, or liver failure: These conditions can cause a buildup of fluid in the body, which collects in the legs and ankles.
• Infection: A bacterial infection in the leg or ankle may cause inflammation or swelling.
• Arthritis: Conditions like gout and rheumatoid arthritis can cause joint inflammation and swelling in the ankles.
• Prolonged standing or sitting: Gravity causes fluid to build up in the feet and ankles, especially during long trips or jobs that require being on your feet all day.
• High-salt diet: Excessive salt can lead to fluid retention in the body.
• Pregnancy: Swelling is common during pregnancy; however, severe swelling can be a sign of preeclampsia.
• Being overweight: This can apply extra pressure on your legs or affect blood circulation.
• Medications: Certain drugs, including some blood pressure medications, hormones, antidepressants, and steroids, can cause swelling.
• Injury or surgery: Swelling is a common response to trauma or procedures on the legs, feet, or ankles.
• Daily tasks: You may experience ankle swelling after travelling, and usually, you notice swollen feet and ankles at night after performing high-impact activities.

How can I reduce swollen ankles at home?

Here are effective relieve swollen ankle home remedies for swollen ankles:

• Cold or heat application: Use an ice pack or a cold compress in the early hours of experiencing pain to reduce inflammation. Apply a warm towel/heating pad after 48 hours to relax tight muscles and improve blood flow.
• Stretching: Do gentle stretches, like lifting your toes up and down or ankle circles, where you rotate your ankle in circular motions, etc.
• Massage your ankle: Use your fingers to gently rub or massage the sore ankle or surrounding muscles. You can use a handheld massager or massage ball to relieve stiffness.
• Use pain relievers: You can apply pain-relieving creams, gels, tablets, or oils.
• Reduce activities: Refrain from doing activities that involve rapid movement. Take regular breaks from your tasks, as this enhances natural recovery.
• Elevate your feet: Raise your feet above heart level for 20-30 minutes at a time by propping them up on pillows. This helps the fluid dry from your ankles.
• Eat low-sodium food: Avoid processed food intake and added salt, as sodium contributes to fluid retention.
• Stay hydrated: Regularly drink lots of water to help your body flush out excess sodium.
• Stay active: Avoid prolonged sitting or standing. Take regular walks or do low-impact exercises like swimming or cycling to improve circulation.
• Wear ankle protectors: Consider either a Leeford Ortho Ankle Support, Ankle Binder, Ankle Binder with Splint, or Ankle Wrap. These provide gentle pressure that helps suppress swelling.
• Choose comfortable shoes: Wear supportive, well-fitting shoes that don't restrict blood flow.
• Avoid tight clothing: Wear loose-fitting clothes to prevent restricted circulation.

Remember to seek healthcare expert guidance if pain continues or worsens after doing these neck pain treatment tips.

When should I worry about swollen ankles?

Timing is crucial for safe treatment. Here’s when to seek immediate attention:

• Experiencing sudden swelling (especially in one leg) that lasts more than a few days.
• Red swollen area, warm to the touch, or painful.
• You have a history of heart disease, kidney disease, or liver disease, and the swelling worsens.
• You notice the skin leaves a lasting dent/pitting after you press on it.
• There is rapid overnight weight gain of 2 to 3 pounds.
• Swelling is accompanied by shortness of breath, chest pain, or pressure.
• You are pregnant and experience severe, sudden swelling with other symptoms like severe headache, blurred vision, or abdominal pain.

Does salt cause ankle swelling?

Another common concern that takes people by confusion is whether salt causes swelling. The answer is yes, it leads to ankle swelling, and here’s how:

• Water retention: When you consume too much salt, your body holds onto more water to balance the sodium levels.
• Fluid buildup: This extra fluid can accumulate in your tissues, particularly in the lower parts of the body (like the ankles), leading to swelling.

Can pregnancy cause swollen ankles?

Yes, pregnancy can cause swollen ankles, and it’s actually very common, especially in the second and third trimesters. Here’s how:

• Increased blood and fluid: Your body produces extra blood and other fluids to support the baby's growth, leading to overall fluid retention.
• Pressure from the uterus: As the uterus grows, it can put pressure on the large veins that return blood from your lower body to the heart (causing blood to back up and fluid to pool in the ankles and feet).
• Hormonal changes: Pregnancy hormones, like relaxin, can cause ligaments and joints to loosen, which can also affect your feet.
• Gravity and time of day: Swelling often worsens by the end of the day, during hot weather, or after standing or walking for long periods.

Wrapping Up

Swollen ankles (minor/severe) can interfere with your daily comfort. The good news is, you can manage or treat the swelling by incorporating simple home remedies with orthopedic ankle supports. Consulting a healthcare professional for examination is crucial to understanding what is causing swelling in your ankles and the proper measures to treat it. Ankle protectors are effective in managing neck pain and injuries. They help stabilize the ankle, reduce rapid ankle movement, and speed up recovery, especially when used properly.

For the best-quality ankle support, Leeford Ortho Ankle Support, Ankle Binder, Ankle Binder with Splint, or Ankle Wrap are great choices. They combine comfort, long-lasting healing, and effective or quicker swelling and pain relief. After all, your ankles work hard every day and deserve the right care to keep you moving.