If you’re wondering what causes swollen feet and ankles, the answer might not be so simple. A lot of different things can cause this issue, from different types of food or drinks you may have had that day to serious underlying medical issues. If you notice your feet or ankles are puffier than normal, here are some of the reasons that might be the case, and when you should be concerned.
Swollen feet and ankles are common, but that doesn’t make them any less uncomfortable. If your feet feel tight or heavy, or you notice deep marks from your socks at the end of the day, it could be a sign of something more than just tired legs. While minor swelling can often be managed with small changes, persistent or severe swelling may indicate a medical issue. Let’s explore some common causes and solutions to help you take the right steps toward relief.
What Causes Swollen Feet?
1. Edema: The Simple Cause of Swollen Feet
Swollen feet and ankles can often be attributed to a condition called edema, which occurs when fluid collects in the lower extremities. This is especially common if you spend long periods sitting or standing in one position, such as during a workday or a long flight. Gravity causes the fluid to pool in your feet and ankles, leading to puffiness and discomfort. While generally temporary and not a serious health concern, edema can still be bothersome.
Tips to Relieve Edema
If you’re dealing with swelling from edema, here are some simple ways to find relief:
- Move around regularly: Take short breaks to walk or stretch if you’ve been sitting for an extended period.
- Shift your position: If standing for long hours, shift your weight between feet or find opportunities to sit briefly.
- Elevate your feet: When resting, propping your feet up above heart level can help reduce swelling and encourage fluid circulation.
If swelling persists or worsens, it’s important to seek medical advice to rule out underlying issues.
2. Foot and Ankle Injuries
Swelling is a common response to foot and ankle injuries, as it’s part of your body’s natural healing process. Whether you’ve sprained your ankle, strained a tendon, or suffered a more serious injury, swelling occurs when blood rushes to the area to begin repairs. Even without significant pain, the swelling can last for days or weeks as your body works to heal.
How to Treat Swelling from an Injury
The RICE method is a trusted way to manage swelling and promote healing:
- Rest: Keep weight off the injured foot or ankle to avoid further damage.
- Ice: Apply ice packs in 15-20 minute intervals to reduce swelling and inflammation.
- Compression: Use an elastic bandage to minimize swelling, but ensure it’s snug, not overly tight.
- Elevation: Raise your foot above heart level to help fluid drain away from the injured area.
If the swelling is severe or accompanied by significant pain, it’s important to consult a doctor. You may need an X-ray or other evaluation to rule out fractures or other serious injuries.
3. Swollen Feet From Pregnancy
Swelling in the feet and ankles is a common occurrence during pregnancy, especially in the later stages. This is typically caused by fluid retention and the added pressure your growing baby places on the blood vessels in your lower body. This pressure can slow circulation, leading to puffiness in your feet and ankles.
How to Find Relief
If you’re dealing with swollen feet during pregnancy, try these tips:
- Stay hydrated: Drinking plenty of water can help reduce fluid retention.
- Elevate your feet: Propping your feet up can improve circulation and ease swelling.
- Wear supportive footwear: Choose shoes that provide proper support to distribute your weight evenly.
- Avoid standing for long periods: Take breaks to sit or shift positions regularly.
- Consider compression socks: These can help reduce swelling and improve blood flow.
While most swelling during pregnancy is normal, it’s important to be aware of potential complications like preeclampsia. If you’re past 20 weeks, experiencing swelling, and have concerns about your blood pressure, reach out to your doctor for guidance.
4. Medication Side Effects
There’s a long list of medications that can cause or contribute to swollen feet and ankles. Anything that causes water retention could be the culprit, and some medications also have unusual or uncommon side effects that might be the cause of your swelling.
The most common medications causing swollen feet and ankles include:
- Blood pressure medications
- NSAIDs (nonsteroidal anti-inflammatory drugs like ibuprofen)
- Steroids (often used to treat inflammation)
- Certain antidepressants
- Hormonal therapies, including birth control pills
What to Do
If you’re concerned that your medication is causing swelling, it’s important to talk with your doctor. They may adjust your dosage or explore alternative treatments to alleviate the issue. Remember, don’t make any changes on your own—stopping medications abruptly can lead to serious complications.
5. Lymphedema
Your lymphatic system acts like the body’s drainage system, filtering waste and excess fluids. When it becomes damaged or blocked, fluid can pool, particularly in the feet, ankles, and legs, causing persistent swelling known as lymphedema.
This type of swelling often feels heavy or tight and, over time, can lead to skin changes or long-term damage. Lymphedema is frequently linked to cancer treatments like surgery or radiation but can also result from injuries, infections, or congenital abnormalities in the lymphatic system.
Relief Tips
To manage lymphedema effectively:
- Compression socks: Specially designed socks can help stimulate lymphatic circulation and prevent fluid buildup.
- Manual Lymphatic Drainage (MLD): This gentle massage technique encourages lymph flow and can help move fluid away from swollen areas.
When to See a Doctor About Swollen Feet and Ankles
While occasional swelling from a salty snack or long day of standing isn’t usually a concern, persistent or painful swelling could point to an underlying issue. Taking care of your feet can prevent future complications and improve your overall health.At The Foot & Ankle Group, our specialists are here to help you find your footing again. Schedule an appointment today, and let us help you feel confident in your foot and ankle health!
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