Do your ankles or feet feel swollen, tight, or uncomfortable by the end of the day?
For many people, swelling happens after long periods of sitting or standing, warm weather, travel, or simply as the body changes with age. While occasional swelling is common, it can still be uncomfortable and frustrating.
The good news is that there are simple, practical steps that may help reduce swelling and support better circulation in the lower legs.
In this video, we’re counting down 10 helpful remedies for swollen ankles and feet — from easy lifestyle adjustments to gentle home remedies that many people find helpful.
These tips aren’t quick fixes, but when used consistently, they can make a noticeable difference in comfort and mobility.
Number 10 – Herbal Remedies
Certain herbs have traditionally been used to help the body manage excess fluid and support circulation. Parsley, dandelion, and ginger are three commonly mentioned examples.
These herbs have mild diuretic properties, meaning they may help the body release excess fluid through the kidneys. When fluid retention decreases, swelling in the ankles and feet may ease.
Beyond that, these herbs offer other benefits.
Parsley contains flavonoids and vitamin K, which support circulation and bone health.
Dandelion has long been used to support liver function and digestion, both of which play a role in fluid balance.
Ginger is known for its anti-inflammatory and antioxidant properties, which may help calm tissue irritation that contributes to swelling.
A simple way to use these herbs is by brewing a light tea. Fresh parsley, dandelion leaves, or sliced ginger can be steeped in hot water for about 10 minutes.
Number 9 – Cold Therapy
Next is cold therapy — a simple and very accessible option.
Applying cold to swollen ankles or feet helps reduce blood flow to the area, which can calm inflammation and ease discomfort. Cold temperatures cause blood vessels to constrict, limiting fluid buildup in the tissues.
Cold therapy is especially helpful for acute swelling, such as after a long day on your feet, minor strains, or flare-ups of discomfort. It also provides a numbing effect, which many people find soothing.
Research has shown that cold therapy, particularly when combined with gentle compression, can reduce swelling and pain in the lower limbs.
You don’t need special equipment. A cold pack works well, but a bag of frozen vegetables wrapped in a towel is just as effective. Apply for about 15 to 20 minutes at a time, and repeat as needed.
Always place a cloth barrier between the cold source and your skin to protect it.
Number 8 – Dietary Changes
What you eat can have a big impact on fluid retention.
One common contributor to swollen ankles and feet is excess sodium. High-sodium foods cause the body to hold onto water, which can collect in the lower legs.
Balancing sodium with potassium-rich foods may help. Potassium supports the body’s ability to flush excess sodium and maintain healthier fluid balance.
Research shows that lowering sodium intake while increasing potassium can reduce fluid retention and support healthy blood pressure, especially in people who are prone to swelling.
To do this, limit heavily processed foods, which often contain hidden sodium. Instead, focus on whole foods like fruits and vegetables. Bananas, oranges, leafy greens, avocados, and sweet potatoes are all good potassium sources.
Small, consistent changes in diet often make a noticeable difference over time.
Number 7 – Massage
Massage can be very effective for swollen ankles and feet because it helps improve circulation and encourages fluid to move out of the lower legs.
One of the main reasons swelling develops is poor circulation. When blood and lymph fluid don’t move efficiently, fluid can pool in the feet and ankles. Gentle massage helps guide that fluid back toward the heart, where it can be processed and eliminated.
Research has shown that techniques like manual lymphatic drainage and foot massage can reduce swelling and discomfort, particularly in people who sit or stand for long periods.
When massaging, use gentle but firm pressure and work upward, starting at the toes and moving toward the calves. This direction matters because it helps move fluid in the correct direction.
You can use a small amount of massage oil or lotion to make it more comfortable. Even a few minutes a day can make a noticeable difference. Many people also find that massage helps reduce muscle tension and promotes relaxation.
Number 6 – Hydration
This one surprises a lot of people, but staying hydrated is one of the simplest ways to reduce swelling.
When the body is dehydrated, it tends to hold onto water as a protective response. This can actually make fluid retention worse, especially in the lower legs.
Drinking enough water helps the kidneys flush out excess sodium and waste, which supports healthier fluid balance. When sodium levels drop, swelling often follows.
Studies show that adequate hydration plays an important role in managing fluid retention and swelling in the lower limbs.
Aim to drink water consistently throughout the day. Around 6 to 8 glasses is a general guideline, but individual needs vary based on activity level, climate, and health conditions.
Water-rich foods like cucumbers, melons, berries, and soups can also help support hydration. A reusable water bottle or gentle reminders can make this habit easier to maintain.
Number 5 – Exercise
Regular movement is one of the best long-term strategies for reducing swelling.
Exercise helps activate the muscles in your legs, which act like pumps that push fluid back toward the heart. Without movement, fluid is more likely to collect in the ankles and feet.
You don’t need intense workouts to see benefits. Gentle activities like walking, cycling, swimming, or light stretching can all help improve circulation.
Even small movements matter. If you sit for long periods, ankle circles, calf raises, or leg lifts can help keep fluid moving.
Research shows that regular aerobic and resistance exercise can significantly reduce lower-limb swelling while also improving overall cardiovascular health.
Number 4 – Magnesium
Magnesium plays an important role in muscle function, blood vessel relaxation, and fluid balance.
Low magnesium levels have been linked to fluid retention, muscle cramping, and circulation issues, all of which can contribute to swelling.
Magnesium helps blood vessels relax, improving blood flow and reducing pressure that can lead to fluid buildup in the lower legs. It also has anti-inflammatory properties that may help calm swollen tissues.
Magnesium can be obtained through foods like leafy greens, nuts, seeds, avocados, and whole grains. Some people also consider supplements, but it’s always best to check with a healthcare provider first, especially if you take medications or have kidney concerns.
Number 3 – Epsom Salt Bath
Soaking your feet in an Epsom salt bath is a classic home remedy for swelling — and for good reason.
Epsom salt is magnesium sulfate, and when dissolved in warm water, it may help relax muscles, improve circulation, and reduce inflammation.
Warm water also encourages blood flow, which can help move trapped fluid out of the feet and ankles.
For a foot soak, add about half a cup of Epsom salt to a basin of warm water and soak for 15 to 20 minutes. For a full bath, two cups is usually sufficient.
This remedy is especially helpful at the end of a long day and can double as a stress-relief routine.
Number 2 – Compression Socks
Compression socks are one of the most effective tools for managing ankle and foot swelling, especially if you spend long hours sitting or standing.
They work by applying gentle pressure to the lower legs, which helps prevent fluid from pooling and encourages blood flow back toward the heart.
Studies show that compression socks can significantly reduce lower-limb swelling and discomfort when worn consistently.
For mild swelling, compression levels of 15 to 20 mmHg are commonly recommended. It’s important to choose the right size and compression level, as socks that are too tight can be uncomfortable or counterproductive.
If you have circulation problems or medical conditions, it’s best to consult a healthcare provider before using compression socks.
Number 1 – Elevating Your Feet
At the top of the list is one of the simplest and most effective remedies: elevating your feet.
By raising your legs above heart level, gravity helps move excess fluid out of the lower legs and reduces pressure in the veins.
Even 20 to 30 minutes of leg elevation can noticeably reduce swelling and discomfort, especially after a long day on your feet.
You can do this by lying down and propping your legs up with pillows or resting them against a wall. At night, placing a pillow under your legs can help maintain gentle elevation while you sleep.
Making this a daily habit can improve comfort, circulation, and overall leg health.
So there you have it — ten helpful remedies for swollen ankles and feet that you can try at home.
Swelling can happen for many reasons, from inactivity to circulation changes, and small, consistent habits often make the biggest difference. If swelling is persistent, sudden, or accompanied by pain or other symptoms, it’s important to speak with a healthcare professional.