Ankle swelling is usually caused by dehydration, high salt intake, toxic environment in the body and obesity. Swollen ankles and swollen feet are common and not a cause for concern if they are temporary. Many a times we get swollen ankles for long hours of standing or sitting as well since there is disruption in proper blood circulation. One of the reasons for having swollen ankles is also because of oedema. Oedma is caused by fluid retention. It is usually harmless and may occur due to some specific medication or allergies.

While ankle swelling is not a cause of worry but surely is a cause of discomfort. Due to persistent swelling in the ankle, one may not be able to wear strapped footwear or walk straight. Swelling can cause a change in a person’s gait. Ankle swelling can also lead to stretch marks on ankle and thinning of the skin in the region.

Here are some helpful methods suggested to get rid of ankle pain and swelling:

  • Rest

It may sound like nothing new but to take appropriate rest is the key to reduce swelling and pain.  If you have hurt or twisted your ankle then try to avoid putting weight on your ankle. Move as little as possible for the few days.  Crutches or a cane can be useful if you have to walk or move. This helps reduce swelling and numb pain.

  • Ice

Providing extreme temperatures tends to make the affected area numb for some time and blood rushes to the area. Increased blood circulation gradually reduces the swelling and inflammation.  Begin by putting a bag of ice on your ankle for at least 20 minutes at a time. Do this three to five times a day for three days after the injury.  Also give yourself about 90 minutes between icing sessions.

ice pack to reduce swelling

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  • Compression

 Wrap your injured ankle with an elastic bandage, like an ACE bandage. Do not wrap it so tightly that your ankle becomes numb or that your toes turn blue. If the swelling is surrounding a bone or joint injury, the area should be wrapped in a bandage or immobilized to prevent further injury and swelling.

compression to reduce swelling

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  • Elevation

One of the most immediate remedies and easy to use. Putting a pillow under your legs when you sleep will help reduce swelling in your ankles. Whenever possible, try to keep your ankle raised above heart level on a stack of pillows or other type of support structure.

elevation to reduce swelling

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  • Hydration & Ibuprofen

As inflammation is one of the major causes of swelling, having a pain killer or anti-inflammatory medicine can do the work. Hydration is another factor to be registered in mind as it helps in lubricating the joints.  You can get ibuprofen at a nearby medical store and also online at amazon.

  • Epsom salt baths

Immersing your achy, swollen joints in a warm Epsom salt bath relieves pain and can increase circulation. Epson salts have unique property of sedating the nervous system, relaxing muscles, strengthening joints, and reduce swelling and inflammation. It is easily absorbed by the skin.

Epsom salt-min

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  • Reduce weight to reduce swelling

Being obese in not only unhealthy but also helps various diseases to intervene in your systemic functions.  Also, it affects various internal factors like blood pressure, sugar levels, cholesterol which tends to affect the joints.

Jogging to Reduce Swelling

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These remedies will help to reduce the pain substantially but you need to stay off of your injured ankle until the pain subsides. For mild sprains, it requires a week to 10 days, while more severe sprains may take up to several weeks to heal.

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