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Swelling in the ankles and feet that is caused by the accumulation of fluid in tissues in the region is called edema. This problem is most commonly associated with high salt intake, sitting in one position for an extended period of time or due to hormonal imbalances. Another common cause of edema is diabetes. Other conditions that are associated with diabetes such as obesity, poor circulation, venous insufficiency, and side effects of medication can also contribute to the onset of edema in diabetics.
Diabetes And Feet Swelling
In diabetes, your body’s ability to produce enough insulin or use insulin efficiently is impaired. This results in a rise in blood glucose levels, which can damage the lining of smaller blood vessels if not managed with treatment. Over time this has an adverse effect on blood circulation, increasing the risk of fluid accumulation in the legs, ankles, and feet.
Poor circulation also affects wound healing , as narrowing of the blood vessels reduces oxygen flow to the tissues in the region. Swelling from foot injuries is therefore likely to last for longer periods. In some cases, if the injury includes an open wound or cut, infections can also set in, which can again result in inflammation and swelling.
In addition to problems with circulation, high blood sugar can damage the nerves in the body’s lower extremities and other parts of the body. When the nerves in the feet are affected, there is a loss of sensation or numbness, which makes it difficult to detect injuries and wounds. Such untreated injuries can lead to swelling.
Effective Tips To Treat Foot And Ankle Swelling
Compression Socks
Compression socks create pressure on the feet and legs, which can help improve blood circulation and will therefore reduce swelling. However, you should always ensure that the compression socks aren’t too tight, as this can be counterproductive, impeding circulation and worsening the condition.
Keep The Feet Elevated
Keeping your swollen foot elevated above heart level can also help to reduce fluid retention in the lower extremities. The elevation allows fluid that would otherwise accumulate in the lower extremities, to flow back towards the heart.
Regular Exercise
Although it may be hard to stay active when your feet are swelling, the lack of activity exacerbates the problem. This makes it important to move around as much as possible throughout the day. Regular exercise helps improve blood circulation and blood sugar levels.
Weight Loss And Weight Management
Maintaining healthy weight can significantly help to lower edema swelling. In addition, losing even a small amount of body weight can help reduce joint pain, lower the risk of cardiovascular disease, and will also make it easier to regulate blood sugar levels.
Staying Hydrated
If the body retains fluid, drinking more water may seem counterproductive. However, the more fluid that goes into the body, the more fluid is eliminated through urination. Moreover, your body actually holds on to excess fluid when it’s dehydrated.
Cutting Back On Salt Consumption
High salt intake is regarded as one of the most common causes of edema, even in people who do not suffer from diabetes. Cutting back on salt intake is also beneficial for diabetics as this helps to lower the risk of high blood pressure and heart disease.
Changing Sitting Positions Frequently
Sitting in the same position for prolonged periods can also increase swelling in the feet and ankles. It is advisable to get up at least once every hour and walk about for just a couple of minutes at a time, as this will help promote blood circulation.
Magnesium Supplements
Magnesium helps regulate nerve function and blood sugar levels, with magnesium deficiencies linked to fluid retention or swelling. However, you should check with your doctor before you start taking any kind of supplement.
Application Of Essential Oils
Topical application of certain essential oils can help improve blood circulation. Lavender oil is regarded as particularly effective at reducing edema swelling, but more research is needed.
Soaking Feet In Epsom Salt
Epsom salt is a magnesium sulfate compound that helps relieve pain and swelling. Regular massage with oils and soak with epsom salt can help provide quick relief from feet and ankle swelling.
Although edema is itself not threatening, it can lead to severe discomfort and impair mobility. More importantly, when dealing with diabetes it can also be indicative of poorly managed blood sugar levels. Taking quick action will help to lower the risk of foot injuries and other complications.
