Swelling In The Feet And Ankles: Causes And Remedies

In addition to performing physical activity on a regular basis, it is very important to control your diet, eliminating salt from the dishes, and to keep the balance needle under control, avoiding overweight.
Swelling in the feet and ankles: causes and remedies

Swelling of the feet and ankles, also called peripheral edema, is a widespread and increasing problem among the population.

One of the causes that causes swelling in the feet is the lifestyle we lead, too sedentary and a source of stress and obesity.

Causes of swelling in the feet

The causes of foot swelling are many and varied. Swollen feet can be caused by hormonal fluctuations, whether you are menstruating, undergoing hormone treatment, or going through menopause.

Swollen feet can also be caused by blood circulation problems or by more serious diseases, such as heart, liver or kidney diseases.

In these last cases, peripheral edema is accompanied by other symptoms that will indicate the presence of a more complex problem, which must be treated at the root and, for this, it will be essential to rely on the care of our doctor.

However, in most cases the cause is more trivial. For example, it may be a slight circulation problem, which causes fluid to accumulate in the lower extremities when we remain in the same position for a long time, standing or sitting.

Swelling in the feet can also occur during pregnancy. Hormonal changes, in fact, cause an increase in fluids that accumulate in the most peripheral areas of the body. It is a frequent phenomenon when one is pregnant.

Tips to reduce swelling in the feet and ankles


Exercising helps reduce swelling in the feet
  • Walk every day and, if possible, barefoot on the sand. It helps to activate the circulation and is a real cure-all for our feet.
  • Engaging in moderate physical activity, such as cycling or swimming.
  • Avoid standing or sitting for a long time. It can happen, for work, or for other reasons, to be forced to adopt the same position for a long time. In this case we need to bend and straighten the knees and ankles regularly and often. We must also try to get up from time to time and take two steps to stretch our legs.

Foot bath

Doing footbaths with hot water and salt is very effective, as are massages with essential oils or even with olive oil.

After the foot bath or massage, the ideal is to rest our feet by keeping them raised, so that they exceed the height of the heart. It is advisable to maintain this position for at least twenty minutes.

To reactivate the circulation, it is also useful to do some exercises with the help of a tennis ball, which we will rest on the ground and move with the sole of the foot.

Socks and shoes

The use of support socks can also help reduce swelling in the feet and ankles and relieve the feeling of heaviness that comes with it.

Shoes are another fundamental point: we will have to use a pair that are comfortable and that do not tighten the foot. As for the heels, the recommended height is 3 cm.


Eat a healthy and balanced diet, which is rich in fresh foods and low in salt, especially if peripheral edema is a problem that afflicts us frequently.

In the event that ours is a problem derived from being overweight, we will have to try to lose the extra pounds.

By following these tips, it will be easier not only to reduce swelling in the feet and ankles, but also to prevent it.

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