Anybody could suffer from swollen feet. Although it’s not a disease or a disorder in itself, it’s usually a symptom of an underlying issue. Swelling in the ankles and feet is usually characterized by fluid accumulation in the related tissues. This swelling is called edema. Although edema in itself isn’t harmful or life threatening, it’s pretty uncomfortable.
Why do your feet and ankles get swollen in the first place? Your body is essentially having trouble fighting gravity to move blood and other fluids back up your legs, leading to swelling in your ankles, feet, and sometimes even your legs.
Suggested read: 9 superbly effective home remedies for calluses on feet
Reasons for swollen ankles and feet
These are the most common reasons for swollen ankles and feet:
- Pregnancy
- Premenstrual syndrome (PMS)
- Aging
- Being overweight
- Lack of nutrition
- Lack of physical exercise
- Sitting and/or standing for long durations
- Poor blood circulation
- A surgery or an injury on the leg, ankle, or foot
- Certain medical conditions like diabetes, heart problem, liver or kidney disease
Symptoms of swollen feet and ankles
Image source: Shutterstock
Along with the swelling, your feet and ankles also cause a lot of pain, discomfort, inflammation, redness, and not to mention a great amount of difficulty walking or standing for long periods of time.
Home remedies for swollen feet and ankles
Thankfully, there are several effective home remedies for swollen feet and ankles that you can try at home. Let’s take a look:
1. Apple cider vinegar
Apple cider vinegar is a rich source of potassium, which helps in reducing water retention in the body, which is one of the main causes for swollen feet and ankles.
Remedies
- In a glass, combine equal amounts of warm water and raw apple cider vinegar. Dip a clean towel in this solution, wringing out the excess. Wrap this wet towel around your swollen feet and ankles. Keep it there for 10 minutes or so, and repeat it through the day as needed.
- To 1 glass of warm water, add 2 tablespoons of raw, unfiltered apple cider vinegar. Add some honey to it to make it more palatable, and drink it two times a day to get relief from the pain and inflammation.
2. Coriander seeds
Image source: Pixabay, under Creative Commons License
Coriander seeds have been used as a remedy for swollen feet and ankles in traditional medicine for a long time. Its anti-inflammatory properties help reduce swelling, while also helping improve blood circulation.
Remedy
- Add 1 cup of water and 3 teaspoons of coriander seeds in a pan. Boil this till the quantity becomes half of the original. Strain this solution, allow it to cool for a bit, and then drink it. Follow this remedy twice a day till you get relief.
3. Dandelion
Dandelion possesses diuretic properties, which help metabolize excess fluids in the system, thereby relieving swelling in the feet. A diuretic basically helps treat water retention by regulating sodium levels in the body, which is what happens when your feet and ankles are swollen.
Remedies
- To 1 cup of hot water, add 1 teaspoon of dried or fresh dandelion leaves. Put a lid on it and let it steep for 5 minutes. Drink the strained tea at least twice or thrice a day to find relief from the swelling.
- You can also ingest dandelion supplements, but only after consulting a doctor for dosage and suitability issues.
Suggested read: The ultimate guide on how to prevent blisters on your feet
4. Epsom salt
Epsom salt is known to help reduce swelling and alleviate pain quite effectively. Epsom salt contains magnesium sulfate, which is easily absorbed by the skin, thereby helping improve blood circulation and reduce swelling. Also, it helps relax sore muscles.
Remedy
- To a small tub filled with warm water, add half a cup of Epsom salt, and let it dissolve fully. Soak your swollen feet in it for about 15 minutes to find relief. Follow this remedy at least thrice a week for positive results.
5. Exercise
Image source: Shutterstock
Regular exercise helps keep swelling in your feet at bay by improving blood circulation. Also, it helps prevent blood from pooling in your lower extremities, which is one of the causes for the swelling in your feet and ankles.
Remedy
- Engage in walking or jogging or running for half an hour, at least 5 days a week.
- Stretching and leg strengthening exercises are good to keep swelling at bay.
- Go for a swim, since it’s one of the best exercises that helps in reducing the swelling, while also helping alleviate inflammation and pain.
- Yoga helps too.
6. Ginger
Image source: Pixabay, under Creative Commons License
Ginger is a natural diuretic, which helps treat swollen feet and ankles. Since sodium is a major contributing factor for the swelling ginger helps lower its levels in the body. Plus, its anti-inflammatory properties help in bringing down the swelling and the discomfort.
Remedies
- Chew raw ginger slices a few times a day to find relief from the swelling.
- Pour some ginger oil on your palms and use it to massage your swollen feet and ankles a few times a day to get pain relief.
- Add 1 cup of hot water on a few pieces of ginger slices. Cover it with a lid and let it steep for 10 minutes. Strain and drink the tea a few times a day for best results.
7. Hydrotherapy
Hydrotherapy is dipping your feet in water to reduce the swelling and inflammation, thereby providing relief from pain. The more effective option is contrast hydrotherapy, which uses both warm and cold water alternately. While the warm water helps improve blood circulation, the cold water helps reduce swelling and inflammation.
Remedy
- Take 2 small tubs suitable to dip your feet in. Fill one with warm water, and the other with cold water. Soak your feet in the warm water for about 4 minutes, immediately putting your feet in the cold for 1 minute. Alternate between the two tubs this way for 20 minutes. Follow this remedy a few times every day to find relief from the swelling.
8. Lemon water
Image source: Pixabay, under Creative Commons License
Lemon water helps flush out toxins and excess fluids from the body, which then helps reduce swelling in the feet caused by water retention. Also, it helps keep your body hydrated, while also providing anti-inflammatory benefits.
Remedy
- To 1 cup of warm water, stir in 2 tablespoons of lemon juice. Add a bit of honey to make it more palatable. Drink this lemon water a few times every day to find relief from the swelling.
9. Magnesium
A magnesium deficiency could also contribute to swelling in the feet and ankles due to edema. Consume foods rich in this mineral to fight the problem effectively.
Remedies
- Include magnesium-rich foods in your regular dietary intake, like nuts, seeds, avocado, bananas, dark chocolate, soybeans, and dark leafy green vegetables.
- Ingesting magnesium supplements help too, but only after consulting a doctor for the proper dosage.
10. Massage
A massage done by apply the right amount of pressure helps relieve the pain, inflammation, and swelling from your feet. It helps relax sore muscles, while also helping improve blood circulation.
Remedy
- Pour some mustard or olive oil on the affected areas and gently massage for about 5 minutes, in an upward direction. Be careful about applying pressure – you don’t want to apply too much pressure, making the pain worse. Repeat this remedy several times a day to find relief.
Suggested read: 15 essential home remedies for soft, beautiful hands that actually work
Additional tips
- Include more fresh fruits and vegetables, instead of their poorer cousins, canned foods. Canned foods usually contain preservatives and salt, which aggravate the problem.
- Keep yourself hydrated by drinking water through the day, which also helps in detoxification.
- Elevate your legs above the heart level to reduce swelling in your feet.
- If your job entails you sitting in one place for extended periods of time, take breaks and walk around.
- If you have to travel long distances, consider investing in a pair of compression socks to prevent swelling and inflammation of your feet.
- Avoid wearing shoes that are too tight.
- Cut back on your salt and caffeine intake to alleviate foot swelling.
- Sleep with your feet elevated on a pillow or a couple of books shoved under your bed.
These are all the home remedies for swollen feet and ankles. However, if the problem persists, and/or you notice blisters or ulcers on your feet and ankles, then it’s time to consult a doctor as soon as possible. Blisters and sores could turn into infections quite soon. So monitor your feet regularly, if you suffer from swelling in them. Also, if only one of your feet is swollen and not the other, then too, you should consult your doctor immediately. Stay healthy, stay fit!
Featured image source: Google, copyright-free image under Creative Commons License
Facebook
Disqus
Google + 
