Ankle Swelling
After an overwhelming day, you may feel like your ankles are not the same as they were in the morning. If you’ve been sitting in front of a computer for many hours, taken a long trip, or immobilized your legs, this could be one of the reasons. This happens because the muscles and valves in the area contract and do not relax when we are not walking or running, so they cannot find the “right path” to the heart as this movement is much slower. This issue is very common in overweight or older people because the heart doesn’t have enough strength to pump blood faster. This causes high blood pressure and lots of blood in the ankles. The veins do not close properly and expand, allowing them to “hold” more fluid.
Other risk factors related to ankle inflammation include:
- Smoking
- Cholesterol
- Overweight affecting the ankles
- Gout
- Diabetes
- Hypertension
- Kidney problems
- Pregnancy
- Use of contraceptives
- Certain medications
Los médicos además de contabilizar estas razones “frecuentes”, pueden querer descartar otras en el chequeo, como ser:
- Poor organ function such as the intestines or kidneys
- A diet high in unhealthy fats
- Weak veins that do not allow proper blood flow
- A blockage in the lymph nodes
- Malnutrition
- Depression and other emotional causes
How to prevent swollen ankles?
- Change your medication: Some medications can cause swelling in the ankles, legs, and feet as a side effect. Ask your doctor if this could be the cause and if so, request a change to a medication without such effects. If you are taking over-the-counter remedies, check the label for possible side effects.
- Lose weight: If you have extra pounds, it's not a problem, but if they are harmful to your health, it's time to start dieting. Remember, obesity alters the functioning of the heart and organs. It can also put stress on your legs and cause swelling in the ankles. Losing weight will reduce swelling in the lower body and prevent fluid retention.
- Reduce salt intake: Too much sodium in your daily diet can cause problems in the tissues of your ankles and feet. Reduce your intake to avoid fluid retention. This also includes avoiding canned or processed foods that tend to be high in salt. Opt for sea salt or low-sodium salt.
- Move your legs every hour: If your job requires you to sit all day at a desk, get up every one or two hours and take a walk around the office to activate blood flow in your legs. If you travel a lot and sit uncomfortably, do the same: visit the bathroom, stand up for a while, stretch your legs. Taking short daily walks is really beneficial because it helps prevent blood clots.
- Exercise: Exercise improves circulation and allows blood to flow correctly throughout the body, reaching the heart properly. You can opt for cycling, walking, or jogging every day or at least three times a week. Just 20 minutes per session is enough to start.
- Drink plenty of water each day: This will help avoid fluid retention. In winter, aim for 2 liters, and in summer, some doctors recommend 3 liters. Ask your doctor for guidance on how much water is appropriate for your age.
- Wear comfortable shoes: They should not be too tight. If they have laces, do not tie them too tight. If you have the option to go barefoot for a while (even during lunch break), take advantage of it.
- Take diuretics: Herbal diuretic teas help eliminate toxins through urine. Some commonly used ones include horsetail, palo azul, and grapes. A detox diet is also a good option.
- Raise your feet at night: After work, while watching TV, place your legs up with the help of one or more cushions. If you're brave enough, you can place your feet on the wall or a piece of furniture and stay there for a few minutes. This will help the blood "descend" and not accumulate in the ankles. You'll likely feel a "tingling" sensation. If it hurts, lower your feet and try again in a few minutes.
- Cold water baths: Fill a container with cold tap water. Submerge your feet so the water reaches above your ankles. Stay for a few minutes and you'll notice the swelling sensation decreasing.
- Use orthopedic stockings: In cases of chronic swelling, doctors prescribe this treatment, which consists of a type of boot that adjusts and applies pressure to the feet, ankles, and calves. The blood vessels dilate and blood returns properly to the heart.
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