Home remedies for ankle swelling


Swollen feet? Remedies and natural cures to reduce swelling

Swollen, tired and painful feet, the shoes do not fit and the stockings leave impressions around the ankles. There are many causes that can lead to swelling, also known as edema.

Fortunately, it is possible to treat the feet at home.
Many healthy people notice simple things that can cause swelling of the feet, for example, staying on a plane, a sleepless night, or a salty meal.

Exercises for swollen feet

1. Doing
yoga Physical exercise can help improve circulation and yoga is a great way to move while focusing on the circulatory system.
Of course, you should talk to the doctor before the yoga exercises, especially if this has never happened before.
If you want to do yoga for the first time, I recommend taking a beginner’s course.
A yoga teacher can help overcome any concerns about yoga. He also ensures that the positions to be taken are correct and is able to suggest additional postures to reduce the swelling of the feet.
Once you have learned how to maintain a position, you can continue at home. But usually a person who has no firm obligation tends to postpone or forget it.

2. Simple exercises to reduce swelling Use the calf muscles like a pump to reduce swelling
One of the ways in which blood is naturally transported to the heart is through the contraction of the calf muscles, including the gastrocnemius muscle and soleus muscle, the muscles used to bend and stretch the ankle. To reap the benefits of this pumping system for swollen feet, there is an exercise that dance instructors call “short tip, long tip.” Sit comfortably with outstretched legs on the bed, sofa or on the floor. Stretch your toes forward (it’s the same movement you make when you stand on your toes). Hold tense for a few seconds and then point your toe towards the ceiling (or head). Hold tense again for a few seconds and repeat. When the foot is moved in this way, the muscles squeeze the leg veins in such a way that it helps the blood flow back to the heart against gravity.

Swimming or floating in the water can help with swollen ankles and legs. Water pressure can help maintain good circulation in the legs and floating in the water gives the circulation a break from the constant effects of gravity. If there is no swimming pool available, you can ask in the gym what they have to offer.

Baths and foot baths

1. In case of swelling, use
alternating baths 
This is an excellent way to improve circulation by immersing the feet in a hot foot bath and immediately afterwards in a cold bath.
In this therapy, the legs are immersed in a foot bath with hot water for 30 seconds. (Of course, before dipping your feet, check the temperature. If it is still too hot, let the bath cool down a bit).
If the legs are in hot water for 30 seconds, you have to take them out and immerse them in a foot basin with cold water for 30 seconds.
The same rule applies to cold water, you do not have to put your feet in ice water, but it should be fresh, a few degrees below room temperature.
After 20 minutes of alternating bath, the feet can be dried.

The same principle applies to treading water, in which you practically walk in two separate basins, one with warm water of about 32°-35°C and another with a temperature of about 20°C. The bottom of the pools is covered with pebbles to stimulate blood circulation.

It is vascular gymnastics, in which first the vasodilation and then the vasoconstriction are provoked.

2. Foot bath in tonic water This might seem a bit strange, but immersing yourself in a foot basin with room-warm or cold (if this does not cause any discomfort) tonic water
seems to reduce swelling. Quinine and the blisters can reduce inflammation and, frankly, simply dipping your swollen feet in the cool liquid feels great.

3. Grapefruit
essential oil 
A warm bath can help with swelling. You can add a few drops of grapefruit essential oil to the water.
You can also just fill a bucket with warm water and take a foot bath.
If the baths do not appeal, you can mix a few drops of grapefruit oil with some sweet almond oil and olive oil and massage in on feet and legs.
When massaging the feet, ankles and calves, the pressure must still be directed upwards instead of downwards, or you perform circular movements.

4. Foot bath in salt water
Another way to improve the bath is to add some Epsom salt.
If you are alone and have swollen feet and ankles, you can, as with grapefruit oil, also perform a foot bath in a bucket.
If the calves are swollen, however, a bath is better.
Epsom salts work wonders for swollen feet.

Massage and lymphatic drainage for ankle swelling

It is better if this is done by a friend, a partner or a specialist, because it is difficult to maintain good blood circulation with a bent knee.
Manual lymphatic drainage is performed with light pressure from the toes in the knee direction. This removes the fluid that has accumulated in the feet and pushes it to the kidneys, from where it can be routed out of the body.
A masseur can work wonders for swollen feet and ankles.
One should not be afraid to mention the problem when coming to a treatment appointment. This allows him or her to focus attention on how to improve blood flow to the lower extremities.
Pregnant women are advised to consult a therapist who specializes in prenatal massage.
A prenatal massage therapist is much better informed about how to position the woman as comfortably as possible.

Diet and nutrition

What should you eat to avoid foot swelling?
Salty foods retain water and support swelling in the feet. Many foods, such as frozen appetizers and instant soups, have an extremely high sodium content.
Sodium also increases blood pressure, which is a reason to talk to the attending physician about a change in diet.
Be careful to stay hydrated, because the more water is supplied to the body, the less fluid the body tries to store.
Drinking plenty of water allows the body to excrete accumulated fluids.

Dietary supplement
Try a magnesium supplement.
Magnesium deficiency can lead to edema. A supplement can reduce swelling.
Most of the recommendations I’ve seen referred to 200 mg twice daily. But if you are pregnant, you should talk to the doctor before taking it.
The required amount of magnesium is 350 mg a day and the doctor can not prescribe another 400 mg, as the daily food intake already provides quite an amount.
There are women who take 250 mg of magnesium in the evening from the sixth month of their pregnancy and this can have a huge effect on swelling without making lifestyle or diet changes.

a lot 
Excess salt consumption is a factor that contributes to swelling. However, increased water intake can dilute the salt in the body.
The goal is 8-10 glasses of water per day to fix the problem.
You can drink cucumber water with lemon juice. It is enough to squeeze out two slices of cucumber and a little lemon and put them in the glass before drinking.
Both fruits have anti-inflammatory properties. So drinking water with these substances reduces swelling on your feet.

Local herbal treatments and creams for foot swelling

Apply herbs for the local treatment of swelling. An effective mixture is made of lemon juice, milk, cinnamon. Olive oil and water prepared. Mix all ingredients in a small bowl and apply to swollen areas for 20 minutes. You can also bathe your feet in a solution of water and sodium bicarbonate. Another popular therapy for swollen feet and ankles is a foot bath with water and essential oils of peppermint, lemon and eucalyptus.

Tea tree oil can be applied to stimulate circulation and eliminate foot swelling.
Apply tea tree oil before going to bed, because lying in bed promotes the return of blood to the heart

Clay is a substance that has anti-edematous, that is, decongestant properties.
There are people who drink a glass of water with clay against a bloated belly.
For swollen feet, it is recommended to put on a pack of water and green clay. To do this, spread the clay on the surface of the foot and cover with a bandage.
Leave on for a few hours. As soon as the clay dries, it begins to absorb fluid from the foot through the pores of the skin.

Tips to prevent

1. Shoes
Wear comfortable shoes to prevent or relieve swelling of the feet. Sometimes the swelling is a sign that something is damaging the foot, especially when walking or standing.
What you should avoid is wearing shoes that are too tight or high heels.
In my experience, even shoes with too low heels can cause swelling.

2. Kinesio Taping

Taping for ankle sprain, swelling of the foot and ankle
Effect: drainage. Shape: Two fanned stripes. Length: 25 cm. Attach the strips in the form of a double fan crosswise on the ankle. Bring the ankle into a stretched position and apply without pulling.

3. Wear
stockings Support stockings can bow to foot swelling, especially when standing.
You can get compression stockings that reach up to the knee or high above the thigh, or that only surround the foot, ankle and calves.
These aids are sometimes difficult to endure because they sit very close to the leg, especially in summer when it is warm, but they really make a difference.
I read about so much satisfaction with the stockings, but I also saw that they gave a great feeling at first, but after about four hours they caused cramps on the legs.
You can find compression stockings without a footboard; this could be a good solution if these problems arise.
But be careful, because support stockings that do not surround the foot can be counterproductive and block the swelling below the ankle.

4. Put
your feet up 
Gravity is not helpful when it comes to edema. Therefore, put your feet up every time possible.
If you relax in the evening, you can put your legs on a few pillows. Ideally, it is desirable that the legs are slightly higher than the heart.
If you work all day, you have to try to put your legs on a stool under the desk. If the legs are placed even slightly higher, this can already have a very beneficial effect on the swelling, even the day after.

A common cause of swollen feet is pregnancy. The increase in body weight and the changes in hormone levels associated with pregnancy cause the legs to swell. But swollen legs are also the first sign of preeclampsia, a potentially dangerous condition. Anyone who is pregnant should talk about their swollen feet with the attending physician to rule out preeclampsia and find a treatment option.
In this way, you are then reassured and do not have to fear any negative effects on the child.

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