Hi I am 44 y old female. I have suffering both ankle pain and swelling. And permanently lower back pain.

Question

1. Drink 8 to 10 glasses of water per day. 2. Prop your feet on cushions, pillows, or even things like phone books, when you sleep. Also try elevating your feet several times a day as well. 3. Get moving- if you sit or stand in one area for a long period of time (like at work), this can lead to swollen feet. Try to move a little bit each hour, even if it?s a walk to the break room, a walk around the block at lunch, flexing your knees and ankles, or a lap around the office. 4. Make some dietary changes- reducing your sodium intake can help decrease swelling in your body, including in your feet. 5. Lose weight if you?re overweight- being overweight can cause reduced blood circulation, leading to swelling of the lower extremities. 6. Massage your feet- massage can be great for swollen feet and can also promote relaxation. Massage (or have someone massage them for you!) your feet toward your heart with firm strokes and some pressure. This can help move the fluid out of the area and reduce swelling.

Karuna Chawla · Accepted Answer

1. Drink 8 to 10 glasses of water per day. 2. Prop your feet on cushions, pillows, or even things like phone books, when you sleep. Also try elevating your feet several times a day as well. 3. Get moving- if you sit or stand in one area for a long period of time (like at work), this can lead to swollen feet. Try to move a little bit each hour, even if it?s a walk to the break room, a walk around the block at lunch, flexing your knees and ankles, or a lap around the office. 4. Make some dietary changes- reducing your sodium intake can help decrease swelling in your body, including in your feet. 5. Lose weight if you?re overweight- being overweight can cause reduced blood circulation, leading to swelling of the lower extremities. 6. Massage your feet- massage can be great for swollen feet and can also promote relaxation. Massage (or have someone massage them for you!) your feet toward your heart with firm strokes and some pressure. This can help move the fluid out of the area and reduce swelling.

Rahul (Pt) · Answer

Hi lybrate-user, the most common causes include injury, arthritis and normal wear and tear. Depending on the cause, you may feel pain or stiffness anywhere around the ankle. Your ankle may also swell, and you may not be able to put any weight on it. Usually, ankle pain gets better with rest, ice and over-the-counter pain medications. Contact near by physiotherapy clinics, where physiotherapist assess you and make drug free treatment plan for you. You might need to join 4 weeks continues physio session. Thanks