12 of the Most Powerful Ways to Reduce Swollen Legs, Ankles, and Feet

Photo credit: bigstock.com

Photo credit: bigstock.com


Do you suffer from swollen legs, feet, or ankles? Perhaps all three?! Well, we have 12 ways to help reduce that swelling and get things back to normal.

There are many reasons people experience peripheral edema (the fancy word for swollen legs and feet) including pregnancy, excessive time spent sitting in one position, standing for long periods of time, medication, and excess weight. Although not harmful, it certainly can be painful and uncomfortable to say the least!

You don’t need to suffer any longer. Keep reading for the 12 most powerful ways to get rid of that edema and, well, get back on your (not swollen) feet!


1.  Take a Magnesium Supplement

Something as simple as a magnesium deficiency can cause edema, and taking a supplement is sometimes all you really need. Most doctors will recommend about 200mg twice per day, but if you are pregnant or taking prescription medication, talk to your doctor first. The RDA for magnesium is 350mg per day. Magnesium is difficult for the body to absorb, so you might also opt to use a magnesium infused lotion, oil, or cream instead, since it’s easier for the body to use magnesium this way.  Many people find that simply adding a magnesium supplement to their diet is all that was needed to relieve swelling in the legs and feet.


2. Tonic Water Soak

This sounds a bit strange, but for some reason soaking your feet and ankles in some cold or room temperature tonic water really helps with swelling. The quinine helps reduce inflammation and those little bubbles tickle, but in a good way. If you need to soak more than just your feet or ankles, well, this might not be for you because you would need a tubful of tonic water and that could get pretty expensive!


3. Massage

Treat yourself to a professional massage! Someone trained to do massage can simply do wonders for those swollen legs, feet, and ankles. Don’t be embarrassed; explain the problem and your massage therapist should be able to help you and get things moving, which will help reduce swelling. If you are pregnant, look for a therapist who specializes in prenatal massage. They will know exactly how to make you feel super comfortable.

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  • Kitsy WooWoo

    I’m a big fan of rebounding; it’s great for the circulation and fun to do. There’s no need to jump up and down on the thing — in fact, I suggest you don’t, if you’re “of a certain age” — .just gently bounce, keeping the feet (bare, in my case) in place. I’ve been doing this for many years, twice a day, 10 minutes in the early morning and 5 or so before I go to bed. You can also do a little arm action while you’re at it. :-)


  • My mom gets swollen ankles a lot and loves the cold ankle wrap I got her. Gives you good cold therapy along with compression. http://kingbrand.com/Ankle-Ice-Packs-and-wraps.php?REF=46PV6

  • For standard muscle and soft tissue injuries, a cold quality cold compression therapy can be beneficial for reducing bouts of inflammation and minimizing tissue damage. If fluid accumulation persists, then one will want to rule out circulatory or cardiovascular issues as a potential cause. http://shop.aidmyachilles.com/product_info.php?products_id=148