Swollen Feet and Ankles
A lot of people are suffering from swelling in their feet and ankles, especially this time of the year when the temperatures are rising. Leakage of fluid from tiny blood vessels called capillaries into the surrounding tissues causes oedema (swelling). Your feet and ankles are particularly prone to swelling due to the effects of gravity – it’s difficult for your circulatory system to carry the build-up of fluid away from these areas. Swollen feet and ankles may look shiny and overstretched. It makes wearing shoes and socks more challenging and the additional friction can cause blisters and sores.
Common Causes of Swollen Feet and Ankles
There are different causes that can contribute to swelling of feet and ankles. Some of these include the following:
- Being overweight or obese – excess weight puts your circulation and legs under stress, which makes it more likely for fluid to build up.
- Hot weather – In hot weather the blood vessels expand to allow heat to escape in order to help you cool down. During this process fluid can easily escape too, causing swelling.
- Sitting or standing for long periods – not moving enough leads to poor circulation and pulling of fluid in the lower limb.
- Ageing – as you get older, your circulatory system gets weaker. You’re therefore more susceptible to swollen feet and ankles.
- Eating too much salt – Having too much salt in your diet disrupts your normal salt/water balance. As a result, your body tries to compensate by holding onto more fluid than it should.
- Pregnancy – it is not uncommon for an expectant mother to have swollen ankles and feet as her body retains more water than usual. Also, the weight of the baby can impair the circulation to her lower limps contributing to swelling.
How can you help yourself at home
There are various a few things you can try to relieve swollen feet and ankle at home. The aim is to improve circulation and encourage the body to reabsorb the fluid and carry it away.
- Raise your feet and ankles above heart level – when feet are raised gravity will help to move the excess fluid away.
- Gentle exercise and massage swollen areas – gentle massage towards the heart and light exercise such as movement like riding a bike can certainly help reduce swelling. Other exercises include swimming and walking.
- Reduce your salt intake, by avoiding foods such as crisps, microwave meals and cooking sauces can restore the salt/water balance in your body.
- Stay well hydrated – drink about two litres of water per day. Your body ends up holding onto more fluid than it should if you’re dehydrated.
At-home remedies can certainly help you to manage foot and ankle swelling, but if the problem lasts more than just a few days or it is getting worse, then you need to see a health care professional for a proper examination, advice, and treatment. Sometimes the presence of swelling is a sign of an underlying health problem such as, injury, infection, blood vessels impairment, Charcot foot or many other things. Your General Practitioner should be able to advise you on the best way to proceed. If you are experiencing pain and swelling is sudden and severe, please seek emergency medical assistance as soon as possible.
If you are experiencing any discomfort in your feet, we are more than happy to help. Give us a call today on 01455 246100 to chat through your needs.
We offer treatments for nails, hard skin, ingrown toenails, sports injuries, and advice for people with Diabetes. With our expertise and experience, you will have full peace of mind when it comes to your foot health.
For more information about our range of treatments, please contact us on 01455 246100. We would love to help you with any foot health issues you may have.
Thank you for reading – Swollen Feet and Ankles.
Faye Vogiatzoglou
Clinical Director