October
7, 2019
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remedies to reduce pain and water retention
Have
you ever looked down at your ankles and feet, hardly recognizing them as your
own because they are so swollen? Whether from long days on your feet, travel or
surgery, it happens. For pregnant women, it’s almost inevitable.
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Feet
and ankle swelling is uncomfortable, and sometimes it keeps you from moving
freely. But there are several ways to relieve swelling from everyday causes —
and sometimes you can even prevent it, says Georgeanne Botek, DPM, Head of the Section of
Podiatry.
Swelling
(or what doctors refer to as edema) happens when your body retains fluid in
the lower legs, ankles and feet, she says. It most often occurs on both sides
of the body, and it’s not an emergency situation.
“When
it comes to swelling, it’s about management and getting through the day,” she
says. “There’s nothing that’s necessarily curative.”
How to relieve painful swollen ankles and feet
You can
often treat the symptoms of swelling that occurs on both sides of your body
yourself, Dr. Botek says. Here are some ideas that can help:
1. Compression socks. Available at your local drug store, shoe
store or online, compression socks provide pain relief and
prevent fluid collection in your legs, ankles and feet. They come in light,
medium and heavy weights, so be sure you select a pair that isn’t too tight for
your body. Dr. Botek suggests starting with lightweight ones that measure
between 12-15 mm or 15-20 mm of mercury. Then wear them as long as you can
tolerate beginning first thing in the morning.
2. Elevation. Prop your legs up on an ottoman to help decrease swelling.
Various yoga poses, such as lying on the floor with your legs raised and
pressed against the wall, can also help.
3. Exercise. Sitting or standing in one place for too long can increase
swelling. Move your knees, and flex and extend your ankles for relief.
Consider swimming, as well, because it’s a
non-weight-bearing exercise that can also soothe the skin.
4. Weight loss. Losing weight can reduce swelling and improve your health
overall, Dr. Botek says.
5. Epsom salt. Soak your feet and ankles for 15 to 20 minutes in a cool
bath filled with Epsom salt to relieve swelling-associated
pain. If you have diabetic neuropathy in your feet, check the water
with your hands first to avoid exposing your feet to extreme temperatures.
6. Magnesium supplements. It’s possible that adding 200 to 400 mg
of magnesium to your daily diet can help limit your water retention and pain.
Talk to your doctor before taking the supplement, though, as you shouldn’t use
it if you have a kidney or heart condition.
For
best results, always use more than one therapy at a time, Dr. Botek says. For
example, if you walk for exercise, use compression-sock therapy later. If you
swim, consider adding yoga to your routine.
Simple changes to reduce or prevent swelling
You can
make small changes to your everyday life to help reduce swelling:
·
Take a short walk every hour.
·
Drink eight to 10 glasses of water daily. Drinking less actually
promotes swelling.
·
Limit your salt and carbohydrate intake.
·
Put phone books or bricks under the foot of your bed to elevate
your legs and feet at night.
Some
people looking for relief from this chronic, annoying problem also try
essential oils such as peppermint oil, eucalyptus oil and/or lavender or
chamomile.
When you should see your doctor
If you
develop leg ulcerations or blisters, call your physician. Blisters and sores
can set you up for infection, Dr. Botek says.
Also,
monitor your feet. Shoes that are too tight due to swelling can often cut into
your skin and create wounds.
Most
importantly, if swelling only occurs on one side, consult your doctor
immediately. You could be at risk for a deep vein thrombosis.
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