6 reasons why you may have swollen ankles, and how to prevent it

The sight of swollen ankles may be disturbing as it may leave you wondering about the cause behind it. Typically, abnormal build-up of fluid in the feet can lead to swelling. But the reasons why it happens can differ from person-to-person. Injury can be one of the causes of fluid retention and swelling, but swelling in the lower leg, especially in the ankles, is usually caused by edoema or inflammation. Sitting or standing for too long, eating a high-salt diet or even pregnancy can also be contributing factors for swollen ankles.

What are swollen ankles?

Swollen ankles, a symptom of oedema, occurs when fluid accumulates in the tissues of the lower legs and feet, causing them to enlarge. This condition can affect both ankles or just one, and it can range from mild to severe. Painless swelling may involve both legs, including the calves and thighs. Gravity causes the swelling to be most evident in your lower body, as found in a study published in the Medical Encylopedia of Medicine Plus.

How to identify swollen ankles?

To identify swollen ankles, look for the following signs, as found in a study published in the InformedHealth Journal.

• Visible swelling in the ankles and feet.
• A feeling of tightness or heaviness in the affected area.
• Skin that looks stretched or shiny.
• Pitting oedema, where pressing on the swollen area leaves a dent that lasts for a few seconds.
• Difficulty putting on shoes or socks due to the increased size of the ankle.

Causes of swollen ankles

Here are some potential causes of swollen ankles:

1. Injury

“An injury to the foot or ankle can cause swelling. The most prevalent condition is a sprained ankle, which occurs when an injury or slip forces the ankle’s ligaments to stretch beyond their normal range,” says general physician Dr Tushar Tayal.

2. Arthritis

Arthritis, or joint inflammation, can result in swelling in the foot or ankle. Osteoarthritis is a frequent kind of arthritis that can result in swelling. It usually occurs in one joint. Gout is another type of arthritis that causes a painful, inflamed, swollen joint. The most typical location for gout is the big toe, although it can also affect the ankle or other foot joints, as found in a study published in the Journal of Advanced Research.

3. Lymphatic blockage

Lymphedema is swelling of the foot or lower leg caused by a blockage in the flow of lymph fluid. This could be related to primary lymphedema or another ailment that causes swelling. Primary causes are rare and impact approximately one out of every 100,000 people in the United States. One in every 1,000 people suffers from secondary lymphedema, which is caused primarily by chronic venous insufficiency but can also be caused by PAD (Peripheral Arteries Diseases), as found in a study published in the Journal of Wound Care. It can also be an inherited disorder, such as Milroy disease, which occurs when a person is born with very little (or no) lymph vessels, according to a study published in the Genetics Condition Journal.

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4. Pregnancy

Swollen ankles and legs are prevalent during pregnancy for a variety of reasons, factors such as natural fluid retention, uterine weight, and hormonal fluctuations might cause vein pressure. Also, you may be more prone to swollen feet in the evening, particularly if you have been on your feet all day. Swollen feet and ankles may become more evident in the second and third trimesters, as found in a study published in the Kidney International Supplement Journal. The swelling usually goes away after you deliver your baby.

5. Infection

“Skin infections are a typical cause of swelling in one foot. It is often linked with pain and redness. Swelling is typically associated with infected ingrown toenails, infections between the toes, and severe athlete foot cases. Some people’s feet are also marked by changes such as flat feet or arches, which might contribute to an increased risk of foot or ankle swelling,” explains the expert. However, more research is needed to prove the claim.

6. Heart, liver and kidney failure

“Swelling can sometimes signify a serious condition, such as heart, liver, or kidney disease, explains the expert. Ankle swollen in the evening may indicate salt and water retention due to right-sided heart failure. Kidney disease can also cause edoema in the feet and ankles. When the kidneys are not functioning properly, fluid can accumulate in the body. Liver disease can impair the liver’s synthesis of albumin, a protein that prevents blood from seeping out of blood vessels and into surrounding tissues. Inadequate albumin synthesis might cause fluid leakage. Gravity causes fluid to build in the feet and ankles, but it can also accumulate in the abdomen and chest.

How to prevent swollen ankles?

Here are some ways to prevent swollen ankles, as explained by the expert:

• Stay active: Regular exercise can help maintain good circulation and prevent fluid from accumulating in the lower extremities. Thus, before starting your day gear up for some physical activities such as walking, jogging, or yoga.
• Avoid prolonged sitting or standing: Take breaks to walk around and stretch if you have a sedentary job or are on your feet for long periods. It is often recommended to walk and not sit for long periods. Also, if your job requires you to stand, whenever possible sit calmly in a chair for 30 minutes to relax your body.
• Maintain a healthy weight: Excess weight can put additional pressure on your veins, contributing to swelling. Thus, it is important to include a diet that is low in calorie deficit helps you to stay fit and healthy, and aids in shedding extra pounds.
• Wear supportive footwear: Shoes that provide good support can help reduce strain on your ankles and legs.
• Limit salt intake: Reducing sodium in your diet can help prevent fluid retention. However, that does not mean completely cutting off salt from your diet. Know more about how much salt intake you need!
• Elevate your legs: When resting, try to keep your legs elevated to encourage fluid drainage. This will help to prevent swollen ankles.

How to get rid of swollen ankles fast?

Here are some ways to get rid of swollen ankles fast, as recommended by the expert.

• Wear compression socks or stockings.
• Engage in regular physical activity, such as walking or swimming.
• Apply a cold pack or ice wrapped in a cloth to the swollen area for 15-20 minutes.
• Reduce salt intake and increase consumption of foods rich in protein.
• To drain fluid from your legs, raise your legs above your heart level while resting down.
• Trying leg exercises to increase circulation.
• To improve circulation while travelling by airline or train, consider standing up and moving about.
• Avoid wearing tight clothing around the thighs.

Keep in mind!

If your swelling is severe, sudden, accompanied by pain or redness, or only affects one ankle, see a doctor right away. These could be signs of a more serious condition.