Swollen ankles or feet are a common health problem seen in people with a standing or sedentary job. But if the swelling is persistent with failed treatments, it could be a severe health condition that must be addressed at the earliest. Several reasons cause the ankles to swell, including fluid retention due to inflammation, injury, and pregnancy, among others. Apart from prescription treatments, home remedies can also help reduce the swelling.

What are the causes of swollen ankles?
There are many causes that can lead to something more problematic, becoming a cause of worry in the near future. Therefore, it is important to know the causal factors to rule out any underlying condition.

Edema
It is a term used for fluid retention in the body. It happens when fluids get trapped in the tissues and are unable to move through the space. Usually, this affects the face, legs, and abdomen. A few symptoms that hint towards this cause are stretched/shiny skin and walking difficulties.

Pregnancy
If you are pregnant, then swollen ankles and feet are a common sight. This happens due to retention of fluids, hormonal changes, and extra pressure on the veins in your feet. But if this swelling turns out to be painful, it is recommended to visit a licensed physician to treat it.

Injuries
Swollen ankles could also result from an injury that could lead to a sprain and, in severe cases, a fracture. It happens due to the sudden rush of blood to the area.

Infection
Sometimes, swollen ankles can signify an infection, which can occur due to ignored blisters, sores, and wounds.

Preeclampsia
This condition occurs towards the end of the pregnancy, and it often brings along dizziness, headaches, and changes in vision. It cannot be left untreated, or else it can cause great harm. Women can also notice swelling in the face, around the eyes, hands, and feet.

Lifestyle habits
Many unhealthy lifestyle habits can lead to swollen ankles and feet, including wearing uncomfortable shoes, a sedentary lifestyle, and unhealthy eating choices.

Ways to prevent swollen ankles

Use protective gear for intense physical activities
Physical injuries cannot be prevented, but they can be avoided if you take extra care during strenuous physical activity. Wearing the right footwear and protective gear that supports your ankle and feet can help prevent any untoward accidents.

Keep legs elevated
If your day involves you walking and standing around for long hours, try to keep your legs elevated while you are resting to avoid swollen ankles.

At-home remedies for swollen ankles
In some cases, swollen ankles can be managed at home. Some of them include:

• Compression socks
• Feet soaked in cold water
• Massage the swollen areas
• Change in food habits

Take precautionary measures
Some of the best ways to relieve swollen ankles due to fluid buildup are reducing consumption of salt, wearing compression stalkings, and keeping your legs elevated.

Drink enough water
Sometimes when the body does not get enough water, it starts retaining it in different places, causing an abnormal swelling in different parts of the body, including arms, legs, face, abdomen, etc. So drinking around 8-10 glasses of water is necessary daily.

Include food rich in potassium
High blood pressure and water retention can also be causes of potassium deficiency. In cases like these, you should consume food rich in potassium, such as salmon, white beans, pistachios, sweet potatoes, spinach, avocado, bok choy, and beetroots.

Soaking feet in Epsom salt
Epsom salt is known for reducing inflammation and swelling. It is advised to soak your feet in it for about 15-20 minutes, but make sure the salt has USP designation – it should meet the Food and Drug Administration standards.

Magnesium rich food
In case of water retention, you might have a magnesium deficiency. So make sure to include foods rich in magnesium like almonds, tofu, broccoli, spinach, pumpkin seeds, bananas, and cantaloupe.

Maintaining a healthy BMI
One of the causes of swollen ankles is an increased Body Mass Index. Losing those extra pounds can help reduce the strain on your ankles, preventing the occurrence of swelling. Ensure you keep a tab on your BMI levels frequently.

Foot massage
A massage works best for relaxation. It helps in fluid movement and improves blood flow to your feet—this aids in reducing the swelling and providing relief and comfort.

It is advised that you also visit a healthcare expert to know the root cause of your swollen ankles and to know what is the best treatment suitable for the health condition.