Your body may be trying to tell you that something is wrong when you wake up with swollen ankles or feet. Your mobility and everyday comfort may be restricted by foot swelling, which may be brought on by an injury, a medical condition, or extended periods of standing. “The good news?” Simple lifestyle adjustments and a few physiotherapy methods supported by experts can help you reduce swelling naturally at home and keep it from coming back.
What is swelling?
Swelling is the abnormal accumulation of fluid in the body. It is also known as edema. Due to effect of gravity swelling is commonly seen in ankles and feet. It is very common in older ages. Swelling is sometimes produced as the result of inflammation, which is the natural process of healing.
Human body’s immune system reacts to an infection, injury or disease by producing inflammation. It can be acute (short-term) and chronic (long-term).
What are the symptoms of swelling?
Following are the Common symptoms of swelling at foot
- Pain or redness
- Stiffness
- Stretched or shiny skin of the foot
- Ankle and foot that are puffy or swollen
- Pitting edema: swollen foot Skin that, after being pushed for a short while, retains a dimple—a condition called pitting. Or dents if they apply pressure on the skin.
- Discomfort during weight bearing on that foot, or during sitting
- Changes or alterations in the tone of the skin
What are the causes of swelling at feet?
There are many potential reasons that can cause swelling which can be due to life style, injuries, medications, underlying systemic diseases and certain other factors such as:
- Obesity
- Diabetes
- Blood clot
- Pregnancy
- Hypertension
- Lymphedema
- Varicose veins
- Sedentary lifestyle
- Sting or any insect bite
- Kidney or liver diseases
- Excessive use of salt in diet
- Foot injury (strain or sprain)
- Premenstrual Syndrome (PMS)
- wearing improperly sized shoes
- Bone and tendon conditions like arthritis
- Infection (cellulitis, peripheral neuropathy)
- Prolonged sitting and standing in same position
- Magnesium deficiency ( it can lead to fluid retention in body)
- Medications side effects (NASIDS, steroids, antidepressant, hormones therapy, hypertension medicines like calcium channel blockers etc.)
Any other underlying systemic diseases can also cause swelling or edema in feet.
How to prevent and reduce swelling at home?
Don’t stop taking any medications that might be causing swelling in your feet or legs before consulting a doctor. Instead, you can reduce your swelling at home by considering the following points
- Life style modifications
Life style modification to reduce or prevent the risk of swelling such as:
- Minimize the salt or sodium in your diet
- Stay hydrated: Drink plenty of water ( Minimum 8 glass Per day)
- Add more food in your diet which can help to reduce inflammation such as: food that are rich in potassium, olive oil, tomatoes, fruits (oranges, strawberries, cherry), green vegetables (collard, Spanish) etc.
- Manage your obesity and weight
- Walk or Exercise on regular basis
- Take Small breaks during your work hours and travelling
- Take magnesium rich diet or supplements
- maintain a regular skin care schedule
- Swelling prevention during pregnancy:
Foot swelling is very common during pregnancy the following tips can reduce the risk factors of swelling:
- Do not sit and stands till for extended periods of time.
- Make sure you sleep on your left side.
- Keep yourself hydrated
- Maintain a regular workout schedule by consulting your therapist/doctor
- Elevate your feet while sitting
- Put on comfortable shoes
- Physiotherapy Exercises to reduces swelling at home
- When treating injuries to the legs and feet leads to swelling, the R.I.C.E. method is frequently advised by physiotherapists. This process entails:
- Rest: Take break and don’t exert any pressure or weight on the affected or swollen foot.
- Ice: During the day, apply ice-pack to your swollen foot for 20 minutes twice a day. (Do not apply ice directly to the skin, it can cause ice-burn. Always use Ice-Pack)
- Compression: Apply a compression bandage to reduce swelling. Or you can also wear compression stockings.
- Elevation: keep your feet elevated so they are above your heart while is sitting and lying position, at night in particular.
- The following exercises can reduce the swelling
- Walking
- Foot massage
- Ankle pumps
- Place your feet up and lie down on your back.
- Point your toes facing towards the head and maintain this position for 5 second.
- Then Point your toes downward and away from the head and maintain this position for 5 seconds
- Repeat this motion three times a day, or a minimum of thirty times for each foot.
- Calf raising or toe standing
- Stand on floor, maintain a shoulder-width distance between your feet. Keep your balance by holding onto anything solid for support while you do this.
- Lift your heels off the ground by carefully rising onto your toes, then slowly return to the position
- Do this activity for 15 times one time a day.
- Ankle circles
Similar to ankle pumps perform this activity as well
- Lift one foot just a little bit off the ground and move the ankle clockwise.
- It is advised to make ten complete rounds then move the ankle anti-clockwise
- Perform this activity for the other foot as well for 3 times a days.
- Single leg knee raise
- Lie down on your back.
- Bring your one knee as close to the chest as you can before experiencing pain.
- Put the leg back in its resting position and perform this movement again for 5 times for each leg for 3 times per day.
- Foot massage by tennis ball
- Either sit with your feet on the floor or stand straight
- Place a tennis ball under your foot’s arch
- From heel to toe, roll the ball with the sole of foot by applying a small amount of pressure.
- For 30 seconds keep moving in this manner
- Repeat the exercise with the ball on your other foot if you have swelling in both feet.
- Towel or thera-band stretch
- With both legs out in front of you, sit in upright position
- Slide both ends of the towel towards you and place it beneath the ball of foot
- Hold this posture for a little while once you feel your leg somewhat stretch.
- Do this exercise with both legs again for 5 times
- If your swelling is not getting better and only getting worse day by day or doing activity then you should consult doctor. You will need a physiotherapy course if your swellings last for weeks to increase your recovery and to optimize healing process.
Schedule your Consultation:
If you’re struggling with foot swelling and seeking a professional guidance to reduce swelling through effective and advance techniques? Our team at Physio Resource is here to help you. Our esteemed physiotherapists with their experience and knowledge helps to decrease pain, swelling and discomfort, increase the inflammation/healing process and increase range of motion through advanced and effective ways.
There are number of treatments available at Physio resource to reduce swelling or edema such as:
- Manual Lymphatic Drainage (MLD)
- Cryotherapy (Ice-Therapy)
- Electrotherapy (UST, IFT, & TENS)
- Compression Bandaging Therapy
- Kinesio Taping
- Therapeutic Ultrasound
- Therapeutic Exercise Therapy
- Edema Compression Stockings (elastic compression garments)
- Massage
Our therapist we will perform a thorough assessment review your medical history and will design an effective personalized plan according to your need. So take your first step towards relief, Book your appointment now.
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III, Lahore
Meet the Author:
Dr. Ahmad Bilal, a highly qualified consultant physiotherapist with more than seven years of clinical experience, is the author of this blog. With an MS in Neuromuscular Physical Therapy (NMPT), he focusses on posture correction, pain management, and musculoskeletal rehabilitation. Dr. Bilal is committed to providing evidence-based physiotherapy at Physio Resource(Best Physiotherapy Clinic in Lahore) to assist patients in regaining their mobility, minimizing discomfort, and enhancing their quality of life.
Written by: Dr. Ahmad Bilal (Consultant Physiotherapist, MS NMPT)
