7 Ways to Combat Swollen Ankles

By Dr Ernst
August 24, 2017

Chances are you have heard the human body is 50-60% water by volume, with the majority of that being the intracellular and intercellular fluids, along with blood. This water keeps your cells moist, which is most important for the inner core of your bones, spinal cord and brain. When your body’s fluid systems become unbalanced, gravity will cause a good portion of the water to collect within your feet, ankles and legs, leading to something known as Peripheral Edema.

There are two types of peripheral edema:

1. Pitting Edema: When squeezing the swollen tissue for at least 30 seconds, an indentation remains once you remove pressure and your hand for any length of time.

2. Non-Pitting Edema: As the name implies, no pitting occurs. When you release the skin, it returns to normal.

As you can imagine, pitting edema is worse as it can be a complication of early-to-late organ failure (heart, liver, kidney). Non-pitting edema is more common and usually is the result of lymphatic swelling (blocked lymph nodes) or excess sugar and sugar-like substances in the blood (which settle due to gravity and cause fluid retention due to the concentration gradient).

Most Common Causes of Swollen Ankles

  • Water Retention – most commonly from increased table salt and sugar consumption. Water is retained to dilute the excess solids of salt and sugar collecting in your ankles.
  • Inflammation – swelling/water retention is the hallmark of inflammation.
  • Medications always have side effects. Swelling is common with NSAIDS (Naproxin & Ibuprofen), Insulin, HCTZ/Lisinopril and steroids (cortisol injections included).
  • Decreased Protein – albumin is a special blood protein that regulates blood volume. Decreased albumin results in increased leaking across blood membranes.
  • Vein Issues – as they are designed to propel fluids from the extremities. Any venous weakness results in stagnation of blood and leaking into the surrounding area. Varicose and Hemorrhoid veins are usually produced in the process.
  • Kidney Disorder – due to inability of the kidneys to turn extra fluid into urine.
  • Heart Disorder (Congestion) – due to weakness of the heart and difficulty pumping and pulling fluids from the extremities. The heart therefore fills with extra blood, simply due to backup and the veins distend with pressure leading to leakage.
  • Lung Disorders – can create additional pressures in the lung, making it difficult for the heart to push blood to the lungs, which leads to a backup of blood in the extremity tissues. This can also lead to pulmonary edema or “fluid on the lungs.”

7 Simple Methods to Reduce or Eliminate Swollen Legs

  1. Reduce Table Salt consumption, increase Mineral/Himalayan/Celtic Sea Salts in your diet. Table salt can lead to excess chemical solids in the blood (as its not naturally occurring). Completely replacing table salt with real salt is only the first step! Not all salts are created equal. Contrary to popular belief, Himalayan Sea Salt can actually decrease water retention and increase vascular flow. This is due to the power of 80 known minerals that can be found within the Himalayan salt crystals. Table salt has none of these.
  2. Keep moving your legs!  Veins are not muscular like arteries and have “check valves” to prevent back flow. In order to assist proper venous flow, ensure you are staying active and always moving your feet and ankles when sitting or standing for long periods of time (especially driving or at the office).
  3. Drink Parsley Juice – Parsley is a natural diuretic which assists in the body’s elimination of additional fluids. You can juice it as a “swollen ankle shot” or simply add it to your foods.
  4. Drink Dandelion Tea – Yet another natural diuretic and a very good tasting tea. You can also eat or juice dandelion greens!
  5. Grapefruit & Fennell Essential Oil – These two oils are known for their natural diuretic power along with being excellent anti-inflammatories.
  6. Foot Massage – Simply massaging the fluids back up towards your kidneys and heart can sometimes help to remove the pressure on blood vessels that are causing the swelling in the first place. NOTE: Light pressure is often more effective than deep massage in this case.
  7. Elevation – All sports coaches teach “RICE,” or Rest, Ice, Compress, ELEVATE for acute swelling. Elevation even works on the most complicated ankles by simply allowing gravity to work in your favor. Make sure to elevate them above the heart for maximum drainage. Typically 15 min is sufficient for most cases.

Follow these seven steps and you might find that what was once a constant problem doesn’t even bother you in the slightest.

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