What To Know
- If you are going to be walking for a long period, take breaks to rest your feet and elevate your ankles.
- In addition to the tips above, there are a few other things you can do to help reduce swollen ankles from walking.
- Swollen ankles from walking can be uncomfortable and even painful, but there are several things you can do to reduce the swelling and get back on your feet quickly.
Walking is an excellent form of exercise, but it can sometimes lead to swollen ankles. This can be uncomfortable and even painful, but there are several steps you can take to reduce swelling and get back on your feet quickly.
Causes of Swollen Ankles from Walking
There are several reasons why your ankles might swell after walking. Some of the most common include:
- Fluid retention: When you walk, your body fluids can pool in your ankles due to gravity. This can cause swelling, especially if you are standing or sitting for long periods after walking.
- Inflammation: Walking can cause inflammation in your ankles, which can also lead to swelling. This is especially common if you have an underlying condition, such as arthritis.
- Injury: If you have an injury to your ankle, such as a sprain or fracture, it can also cause swelling.
How to Reduce Swollen Ankles from Walking
If you have swollen ankles from walking, there are several things you can do to reduce the swelling:
- Elevate your ankles: One of the best ways to reduce swelling is to elevate your ankles above your heart. This helps to drain the fluid from your ankles and reduce the pressure. You can elevate your ankles by lying down on your back and propping your feet up on pillows.
- Apply ice: Ice can help to reduce inflammation and swelling. Apply an ice pack to your ankles for 15-20 minutes at a time, several times a day.
- Take over-the-counter pain relievers: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation.
- Wear compression socks: Compression socks can help to improve circulation and reduce swelling. Wear compression socks while you are walking or standing for long periods.
- Get a massage: A massage can help to improve circulation and reduce swelling. Ask a massage therapist to focus on your ankles and calves.
- Take a warm bath: A warm bath can help to relax your muscles and reduce swelling. Add some Epsom salts to the bath for extra relief.
Preventing Swollen Ankles from Walking
There are several things you can do to prevent swollen ankles from walking:
- Wear comfortable shoes: Wearing comfortable shoes that fit well can help to reduce the stress on your ankles.
- Take breaks: If you are going to be walking for a long period, take breaks to rest your feet and elevate your ankles.
- Do exercises to strengthen your ankles: Strong ankles are less likely to swell. Do exercises to strengthen your ankle muscles, such as calf raises and ankle circles.
- Maintain a healthy weight: Being overweight or obese can put extra stress on your ankles. Losing weight can help to reduce your risk of developing swollen ankles.
When to See a Doctor
In most cases, swollen ankles from walking will resolve on their own within a few days. However, if your swelling is severe, persistent, or accompanied by other symptoms, such as pain, redness, or warmth, it is important to see a doctor. These symptoms could indicate an underlying medical condition that requires treatment.
Other Tips
In addition to the tips above, there are a few other things you can do to help reduce swollen ankles from walking:
- Avoid salty foods: Salty foods can cause fluid retention, which can worsen swelling.
- Drink plenty of water: Staying hydrated can help to reduce fluid retention.
- Get regular exercise: Regular exercise can help to improve circulation and reduce swelling.
The Bottom Line
Swollen ankles from walking can be uncomfortable and even painful, but there are several things you can do to reduce the swelling and get back on your feet quickly. By following the tips above, you can help to prevent and treat swollen ankles from walking.
Quick Answers to Your FAQs
Q: Why do my ankles swell after walking?
A: There are several reasons why your ankles might swell after walking, including fluid retention, inflammation, and injury.
Q: What is the best way to reduce swollen ankles from walking?
A: The best way to reduce swollen ankles from walking is to elevate your ankles, apply ice, and take over-the-counter pain relievers.
Q: How can I prevent swollen ankles from walking?
A: You can prevent swollen ankles from walking by wearing comfortable shoes, taking breaks, doing exercises to strengthen your ankles, and maintaining a healthy weight.
