Swollen Ankle and Foot

Swollen ankle and foot. Have you been in a trouble with swollen ankle and foot hanging around? Do not worry too much about it because a number of solutions are ready to help.

Swollen ankle and foot itself is often called edema; a condition which takes place when the body finds it difficult to move or circulate the fluids and blood back up the legs. This makes the ankle and feet begin to get swollen.

Find the Root!

In general, swollen ankle and foot is not so dangerous. In fact, it is not a disease, but it can be the sign or symptom of certain disorder/disease. The most important thing is that swollen ankle and foot will make you uncomfortable to do your daily activities.

The first step you have to do is finding the root or the main cause of your swollen ankle and foot. There are various possible causes of it, such as pregnancy, long-time inactivity (too much sitting or lying without moving the legs), high blood-pressure, even blood clots.

When you have found out the exact reason of the swollen ankle and foot, the next step is looking for the best solution for it.

Reducing Swollen Feet and Ankle

Numerous things can be done to reduce and remove swollen ankle and foot; such as the followings:

• Moving the swollen ankle and foot slowly to help the blood and fluids circulating well. You can do it by rotating the leg in clockwise direction and repeat it reversely. In addition, it is also possible to lift the swollen ankle and foot above the chest while sitting or lying.
• Having cankle exercises which give special emphasize on your swollen ankle and foot; for example: doing cardio exercise, tuck jump, or simply taking a walk. Yoga is also helpful since it can help undertaking the circulation system.
• Wearing supportive socks or hose. In market place, you can find certain hose as well as socks which are specially made for helping those with swollen ankle and foot.
• Drinking more amount of water. Water, in this case, will assist the fluid and blood circulation; which will then reduce the swollen ankle and foot.
• Watch your diet menu; meaning that you should not consume large amount of salt in your everyday menu. For your information, salt is one of swollen ankle and foot causes. So, get rid of it will help the healing process. 

Why Is My Foot Swollen - Cause and Treatment

Why is my foot swollen. You may ask ‘why is my foot swollen’ when you see that the lower part of your body does not look as normal as usual. Such ‘why is my foot swollen’ question is normally ask without worrying something because in fact, swollen feet is not something serious to be worried about.

Why is my foot swollen - Causes of Swollen Feet

It is true that swollen feet or edema is a condition which is relatively safe. What people are troubled about is what it brings to their lovely legs and their nice appearance. Swollen foot is always unpleasant, especially for those who really care about their physical look. Back to the why is my foot swollen question; these people must understand the reasons behind their swollen feet, so that they can take the right step to get rid of it.

While ‘why is my foot swollen’ thing is hanging around your mind, let’s have a closer look on these following common causes of edema:

Inactivity. This is the first answer for ‘why is my foot swollen’. As we know, blood must circulate well on all parts of the body including the feet. When it does not, there must be something to happen. Feet inactivity, in this case, can be the source of clogged blood circulation system which is reason for why is my foot swollen issue. 

Other thing related to this inactivity, at the same time responding the ‘why is my foot swollen’ matter, is your daily habit of spending much time by sitting all day long in the office. You do not do other activities like taking a walk to move your foot. In addition, bed rest is another possible respond for ‘why is my foot swollen’ quest related to inactive part of your body. 

Pregnancy. Since long time ago, pregnancy has always been a good answer for questions like ‘why is my foot swollen’. As we can observe, women who go through her pregnancy have higher pressure on their lower body part, the feet. That is the reason why swollen feet is happening, the pressure which prevent the blood from running smoothly.

Your diet. One more cause and counter of ‘why is my foot swollen’ subject is your diet composition. Drinking less water and high ingestion of salt in daily menu will cause swollen feet. 

Why is my foot swollen - How to Treat Swollen Feet

Rather than just wondering with ‘why is my foot swollen’ question, it is much better to recognize the treatments you should take to cure or reduce your swollen feet:

• Drinking more water, less salt intake 
• Being active by taking a walk after spending some time sitting or lying down; doing exercise regularly, and make movements with the feet by elevating it

If you already do those solutions above but the swollen feet do not get any better, you can visit a physician to find out the exact answer for your ’ why is my foot swollen’ question. 

Cankle Exercise

Cankle, the abbreviation of calf and ankle, is a popular term which firstly emerged in Shallow Hall movie. It was said by the character of Alexander of this film to call the lower leg of overweight women. Later, this term is broadly used to refer hideous fat accumulation around the ankle which looks like a calf. Many people especially women hate such thing in their body because it makes their legs look unattractive. Various solutions are then sought after. One of them, which is said effective, is cankle exercise.

Why Cankle Exercise?

Cankle exercise is always in a top part of list on how to avoid and cure cankle. Why, do you think? Nothing more nothing less; it is due to the capability of exercises and movements to bring significant effect to the cankle. 

As we know, exercise has always been good for everyone, if it is done regularly in the right way and intensity. So does cankle exercise. It helps the body to circulate the fluid and blood well. Another key point is that cankle exercise will encourage the fat burning; which stands as the huge cause of cankle.

Types of Cankle Exercise

There are various kinds of cankle exercise people can do at home. Each of them has benefit; not only for the crankle –to eliminate it--, but also for the whole body.

Cardio. Besides cankle exercise, cardio is also known as an effective exercise to help losing weight. In the case of cankle, you can choose cardio which focus on using calves; like stair climbing, running, jumping rope, etc. 

The idea of this cankle exercise is losing weight in the intended area: the cankle.

Standing and Seated Calves Raises. This next cankle exercise focuses on two points in your legs. The standing raise targets gastroc while the seated has soleus as the goal. 

Standing raise can be done by standing firmly on toes and then lower back down. Repeat this movement for several times. On the other side, seated raise cankle exercise is easier to do with calf machine. Sitting comfortably on a chair or bench, while moving the leg up and down, is also preferable.

Tuck jump. The next type of cankle exercise is tuck jump; which will work well for your calf. This cankle exercise can be carried out by standing on the feet with straight back and abs. After that, lower the body in squat position and later, jump far above the ground. While doing this, the knee should tuck the chest and the arms should be around the shin.

Tuck jump cankle exercise will not only force your calf to work, but also increase the heart rate. 

How to Reduce Swollen Ankles

Some people may think that it is not necessary to look for steps on how to reduce swollen ankles because they think that such condition only happens to pregnant women. They are wrong.

Swollen ankles, or we can also call it edema, can happen to anyone in adult phase. Therefore, complete information about it, including how to reduce swollen ankles, is necessary.

The Causes of Swollen Ankles

It is true that pregnancy is the cause of edema, but in fact, there are more causes. Muscular disorder, high level of salt consumption, infection, inactivity for long period of time, blood clots, and malnutrition are the other factors which can generate edema; and everyone has the possibility to deal with them. That is why; understanding how to reduce swollen ankles becomes important.

A number of people do not really care about the method of how to reduce swollen ankles as they consider that it is not dangerous. As a matter of fact, swollen ankle is often painless. Besides, it will go away within short time; even without applying steps on how to reduce swollen ankles. 

On the other hands, one thing people should worry about is the cause, not only how they feel. If it is just caused by the long time sitting or inactivity, they may be right. But if it is brought by serious disease, this is what they need to pay attention to. Thus, being knowledgeable about how to reduce swollen ankles is vital. At least, how to reduce swollen ankles information will prevent further dangerous effect.

How to Reduce Swollen Ankles

There are several how to reduce swollen ankles steps which can be applied easily. 

1. Exercise
   In this first step on how to reduce swollen ankles, you must move your body; use the (swollen) ankles particularly, to make movements. Simple exercises like talking a walk or rotating the feet are good. You can also elevate your ankles up above the heart when you are lying or sitting.
   
   Exercise is said to be an effective way on how to reduce swollen ankles because it will help trapped fluids, including the blood –if any blood clots-- to circulate well. Combining exercise with massage will also be helpful.
2. Consider your diet
   Looking at what you consume every day is an important part on method how to reduce swollen ankles. What you can do about diet is reducing your sodium intake, drinking more water, and having mild diuretics.
3. Visit Physician
   This is the last option when how to reduce swollen ankles ways cannot help you feel better. Your physician is supposed to have insightful opinion about your ankles and what you should do about it.