Simple 4-Steps Method To Quickly Get Rid Of Swollen Ankles, Legs And Feet
Swollen ankles, legs, and feet are common and usually not cause for concern, particularly after a long day up on your feet. This condition is called edema.
Usually, this swelling is completely normal, but if it is accompanied by other symptoms, could be a sign of a more serious health condition.
It can cause some discomfort, pain, and embarrassment, especially if the swelling is visible to those around you.
What is edema?
Swelling, also known as edema is caused by excess fluid trapped in your body’s tissue. The swelling is quite common in the extremities, especially in the ankles, legs, and feet.
It can be caused by many different reasons such as sedentary lifestyle, eating too much salty foods, pregnancy, poor circulation, medications, infection, lymphoedema, liver and kidney problems.
4-steps method to treat edema
One of the quickest ways to relieve swelling is this simple 4-steps method
- Rest your legs. In a case of edema, it is beneficial to lie down on your back since sitting down can cause some blood vessels constriction around your knees and waist.Compression. Wapping your feet or ankles in bandages or slipping on a compression sock can help lessen swelling and gently squeeze blood up your leg
- Compression. Wapping your feet or ankles in bandages or slipping on a compression sock can help lessen swelling and gently squeeze blood up your legIce. A cold compress will help constrict your blood vessels and get blood to flow back to your heart. However, be careful not to apply it for more than 10 to 20 minutes at a time.
- Ice. A cold compress will help constrict your blood vessels and get blood to flow back to your heart. However, be careful not to apply it for more than 10 to 20 minutes at a time.Elevate. While lying down, elevate your feet on a pillow or chair to encourage your blood to flow back towards your torso.
- Elevate. While lying down, elevate your feet on a pillow or chair to encourage your blood to flow back towards your torso.
Extra tip. If you start to feel your lower extremities swell, gently massage the affected area to release accumulated fluid in your tissue and cells and promote blood flow.
How to avoid edema
Drink more water
In some cases, dehydration can actually cause edema. When you are not drinking enough water, your body is trying to push too much water back in your tissues and cells, causing them to swell. It even can occur in your brain, causing permanent damage.
In order, to stay hydrated, try to drink at least 6 to 8 glassed of water daily.
Cut back on the salt
The body tries to maintain water/sodium concentration outside the cells. When you consume too much salt (sodium), the body holds on to water to maintain the right water/sodium ratio. This is called fluid retention and can cause your body to swell.
Avoid high sugar foods
Excess insulin can cause sodium and fluid retention, especially in type 2 diabetics. It also can lead to high blood pressure and congestive heart failure.
Try natural diuretics
Eating diuretic foods can help release fluid build-up in your body tissue. These foods include parsley, asparagus, beets, leafy greens, leeks, pineapple, pumpkin, onions, and garlic.
Get more magnesium
Magnesium helps to alleviate fluid retention in menstruating women. Also, it can relieve muscles cramps that may accompany edema
Exercises cause muscles constrictions, which constricts and dilate blood vessels and bring blood back to the heart.
If you spend your time standing or sitting down, flex and extend your ankles and knees throughout the day. Also, it is important to avoid crossing your legs as your sit.
If the swelling persists or it is accompanied by chest pain, headaches, and shortness of breath, it’s the best to visit your doctor.
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