5 tips to relieve swollen ankles at home

The treatment for swelling of the ankles depends on its cause. If the injuries involve the ligaments or there is inability to move, it is best to seek medical attention. However, if it is a minor injury or its cause is fluid retention, just apply some tips to relieve swollen ankles at home.

This symptom often afflicts older adults and pregnant women. However, also It is common in athletes or people whose jobs involve physical efforts. Although it may be related to circulatory difficulties, traumatisms and infections, it is almost always mild and can be improved with basic care. Take note!

5 tips to relieve swollen ankles

Before applying any recommendation to relieve swollen ankles It is important to determine how severe the symptom is. If it is a punctual swelling, such as that produced by maintaining the same posture or by accumulation of fluids, some exercises and cares may be sufficient.

However, if the symptom is persistent or accompanied by pain, bruising and walking difficulties, among others, it is essential to go to the doctor to give it a more adequate management. The professional can determine the type of injury with a physical examination and tests such as ankle radiography. Let's see some tips to alleviate it.

1. Raise your legs

If work requires us to stand constantly, raising your legs when you get home will help reduce swelling and discomfort.

One of the exercises that helps relieve swollen ankles is to raise the legs above the heart. This movement facilitates circulation from the lower extremities towards the heart, which helps to reduce inflammation. In turn, it produces a quick sense of relief in case of pain or numbness.

What should you do?

  • Lie on a comfortable surface, such as a bed or a yoga mat, and raise your legs toward the ceiling.
  • Leave them elevated for 10 to 15 minutes and rest.

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2. Do moderate exercise

Moderate physical exercise has therapeutic effects on the injuries that produce inflammation in the ankles. In fact, It is one of the best habits to reactivate blood circulation and prevent fluid retention. The World Health Organization (WHO) advises the practice of 150 minutes of moderate exercise a week.

What should you do?

  • If you have an ankle injury, consult a doctor or physiotherapist about the exercises that help your rehabilitation.
  • Avoid doing high intensity routines until the ailment is completely relieved.
  • Opt for moderate activities such as walking, swimming or stretching with an elastic band.

3. Rest to relieve swollen ankles

If the swelling comes from high physical activity, rest is the best recommendation.

While moderate exercise helps relieve swollen ankles, It is also convenient to rest a few days. Rest reduces the pressure caused by body weight on the ankles. In addition, it contributes to muscle relaxation and favors the recovery of affected tissues.

What should you do?

  • If you have just suffered an injury or ankle sprain, rest 2 or 3 days.
  • If you feel pain when leaning on your foot, use crutches.

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4. Apply ice

The application of ice packs can be very useful when treating swelling in the ankles. Cold has a therapeutic effect that helps reduce inflammation. Even, its application through massages accelerates the relief of pain, bruising and muscle spasms.

What should you do?

  • Insert several ice cubes in a bag, or wrap them in a clean cloth.
  • Then apply it with gentle massage on the ankles.
  • Let it act until you feel your foot numb. Then, rest between 2 and 4 hours before repeating its use.
  • Prolong the treatment for 3 or 4 days, until the swelling is controlled.

5. Use a bandage

The specialist may recommend the application of a bandage to reduce inflammation and limit the movement of the joint for a while.

Bandage the affected ankle It can be the best complement to reduce swelling and the appearance of bruises. Before doing so, you can apply a massage with anti-inflammatory ointments or oils. It is best to keep the bandage for two or more days, depending on the severity of the swelling.

What should you do?

  • To begin, cut a horseshoe-shaped pillow from a felt.
  • Next, put it around the outside of the ankle.
  • Then, roll an elastic bandage without squeezing the ankle too tight.
  • If you have doubts about how to do it, consult a doctor. The bandage should not block blood flow because it can make the swelling worse.

To end, Remember to improve your diet and avoid excessive salt intake. The latter can hinder treatment, as it affects fluid retention. Likewise, it consumes a lot of water and avoids bad habits such as the consumption of alcohol and tobacco.

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