Page 98 - (DK) Home Doctor: Providing practical advice on home treatments

96 COMMON CONDITIONS: HEAD, BACK, AND LIMB PROBLEMS

Swollen ankles

You may develop swollen ankles after a period of inactivity, such as a long car trip or flight, or if you have to
spend long periods of time standing up, especially in a hot environment. The swelling is usually caused by a
buildup of fluid, as a result of sluggish blood circulation. Your ankles are unlikely to be painful, but you may
have an uncomfortable, tight feeling in the skin. The problem can occur with varicose veins, and some women
are prone to swollen ankles during pregnancy. Some drugs can contribute to swelling of the ankles, and the
problem is sometimes an indication of a heart, kidney, or liver condition.
See also Varicose veins, p.95.

See your doctor first
PRACTICAL TECHNIQUE
Make an appointment to see your doctor if:
● You have pain or tenderness in your calf In-flight exercises During a long flight,
do these exercises every 30 minutes to boost blood
● One leg is swollen, with no obvious cause
flow. They will also help prevent the serious disorder
● You are taking a prescribed medicine that
deep vein thrombosis (“economy class syndrome”),
may be causing the problem
in which a blood clot develops in the leg.
Starting with your
feet flat, keep your
What you can do yourself 1 heels on the floor
and lift your toes
Try the following measures to reduce swollen as high as you can.
ankles or prevent a buildup of fluid.
● To relieve swollen ankles, lie down and prop your
legs up 6–12 in (15–30 cm) above the level of your Now lift your heels
heart. Don’t place anything under your knees. high, pressing the
2 balls of your feet
● If you have to stand for long periods, flex your
into the floor. Do
calves every few minutes and wiggle your toes. these foot pumps
● If you are prone to swollen ankles, wear support for 30 seconds.
stockings or tights. Put them on first thing in the
morning, before your legs start to swell.
Stretch one leg out
● During long car journeys, stop frequently so that in front of you and
you can stretch your legs. 3 circle your foot
8 times in each
● On a long flight, exercise your legs (see PRACTICAL direction. Change
TECHNIQUE, right). Try wearing flight socks that use legs and circle the
light compression to aid blood flow in the legs. other foot.
● Drink 6–8 glasses of water a day to prevent
dehydration. Your body will excrete any excess.
● Wear low-heeled or flat shoes; they make the
Seek further medical advice
calf muscles work harder than high heels, which
improves circulation in the legs. Arrange to see your doctor if:
● Avoid girdles, control-top underwear or ● Ankle swelling does not subside using the
pantyhose, and tight socks or knee-highs. measures described here