How Do You Get Rid of Swollen Ankles and Feet Fast? 7 Tips

1. Avoid prolonged standing: If standing in one place for most of the day is part of your job, try to take breaks by sitting to decrease the severity of fluid buildup in your legs and feet.
2. Avoid sitting for too long: If you are stuck sitting in front of a computer for long periods of time, use a small stool to elevate your feet and stretch your legs, and take breaks to get up and walk around whenever available. Consider using a standing desk if possible.
3. Elevate your legs: Elevating your legs at least 12 inches above the floor is an effective way to allow blood to flow back to the heart and reduce swelling in the ankles and feet.
4. Wear compression socks: Applying slight compression to your legs can improve blood circulation and prevents fluid from pooling in your ankles and feet, reducing swelling and discomfort. Compression socks can be found both in-store and online. 
5. Limit your salt intake: You can get rid of swollen ankles and feet by limiting your salt intake. The typical American diet is high in sodium, which can worsen swelling by increasing fluid retention. Limit your sodium intake by avoiding highly processed foods and seasoning your foods with herbs and spices instead of salt.
6. Stay well hydrated: Staying hydrated helps your body flush out excess sodium and other waste products that can contribute to swelling in the ankles and feet. Experts recommend drinking 8-10 glasses of water a day.
7. Stretch and exercise your muscles: In addition to walking, stretching and exercising can help ease swelling in your lower extremities. 
   • Calf stretches: While gripping the chair, go up onto your tiptoes, hold for a few seconds, and then drop. The stretch in your calves will help in pushing fluid up and away from your lower legs.
   • Leg lifts: Hold a chair for support and lift one leg off the floor and move it backward, keeping your knee straight. Repeat on the other leg.

Swollen ankles and feet are often caused by lifestyle factors and can be avoided or prevented with home remedies. 

However, in some cases, swelling in the lower extremities can indicate the presence of an underlying medical condition that involves the heart, kidneys, liver, and vascular system. Potential causes include: 

• Chronic venous insufficiency: Veins have one-way valves to prohibit blood from flowing back to your heart from your legs and feet. These valves can get damaged with age or with standing or sitting for extended periods of time. Blood clots can also cause damage to the valves. When blood does not return to your heart as it should, it will pool in your legs and feet, causing swelling.
• Deep vein thrombosis (DVT): DVT occurs when a blood clot forms deep in the veins of the legs, blocking them and preventing blood from flowing normally. With DVT, blood cannot drain from the leg properly, and pressure builds up in the veins, forcing fluid into the surrounding tissues. DVT can cause discomfort and soreness above the vein, as well as redness and swelling of the skin.
• Heart failure: Heart failure occurs when your heart does not pump blood as efficiently as it should. If your blood is not flowing properly, it can back up in your legs and feet, causing swelling. 
• Kidney disease: Kidney disease can cause swelling in the lower limbs, in addition to symptoms such as fatigue, increased urinary frequency, and difficulty focusing. 
• Liver disease: Chronic liver disease can cause fluid buildup in the legs and feet, as well as other symptoms such as jaundice, redness on the palms, and pale-colored stools.
• Other causes:
  • Pregnancy
  • Obesity
  • Leg injuries and infections
  • Side effects of medications
  • Issues with skin and toenails
  • Bone and tendon disorders