What Your Feet Need Most

Wearing supportive footwear can help prevent foot ailments. The following list is a good quick reference guide for what features to look for in shoes or orthotic inserts.

Footwear with good arch support, especially in the larger medial (inner side) and lateral (outer side) and metatarsal arches, can help people suffering from plantar fasciitis (sore, achy arches) or Metatarsalgia (pain in the ball of your foot the part of the sole just behind your toes)

Important qualities to look for in footwear or shoe inserts include:

  1. Support for the Metatarsal Arch
    When you must be on your feet for extended periods of time, the balls of your feet are bound to ache. Good support for the secondary arch of the foot will prevent this problem.
  2. Soft, Deep Heel Cup
    All insoles designed to help with plantar fasciitis should have a good, deep heel cup to provide effective shock absorption.
  3. Layers of Cushioning
    Good cushioning helps prevent foot fatigue when you must be on your feet for many hours and/or when you must walk or stand on hard surfaces. Extra cushioning also helps provide stability and alignment.
  4. Firm Arch Support
    Good support for the arch is key in preventing pain in the heel. Arch support designed to prevent or treat plantar fasciitis may feel too high initially, but it is important that the arch support make full, firm contact with the arch of the foot in order to provide relief of pressure on the heel.

Three key reasons why orthotics inserts are a winning component in foot care.

  • Research supports the use of orthotics for heel spurs, plantar fasciitis, and among other
    foot ailments.
    • Orthotics can aid in support and function starting from the toes up to the lower back.
    • Orthotics give your foot that extra level of arch support, heel and overall cushioning.

Overall, proper orthotics can help prevent a wide variety of problems including neuromas, bunions and plantar fasciitis. With better foot health information, along with technology and manufacturing advances, you can easily find affordable solutions to help your feet stay in good shape throughout your life. Find great solutions at Aetrex.com.

Source reference: https://www.webmd.boots.com/foot-care/default.htm
https://www.medicalnewstoday.com/articles/168608.php

 

7 Ways to Ease Your Bunions Without Surgery

Warm soaks, shoe insoles may give you pain relief

Whether it’s sandal season or boot season, you may be thinking it’s time to do something about that large bump jutting out at the base of your big toe.

Doctors call that bump hallux valgus, but you might know it as a bunion. Bunions form when the bone or tissue at the joint at the bottom of the big toe moves out of place. Years of abnormal motion and pressure on the joint forces the big toe to bend toward the others, which causes an often-painful lump on the joint.

This joint at the base of the big toe carries much of your weight while walking, so bunions can cause severe and constant pain. The joint may become so stiff and sore that shoes may be too painful to wear.

Are shoes to blame?

Bunions often run in families, but they also can be the result of the way we walk or the shoes we wear, says podiatrist Georgeanne Botek, DPM, Head of the Section of Podiatry and Medical Director of Cleveland Clinic’s Diabetic Foot Clinic.

Women develop bunions far more often than men, Dr. Botek says, especially as they get older.

People with flexible joints seem to tolerate their bunions more, Dr. Botek says. But others with stiff joints or arthritis usually have more trouble with their bunions and might develop pain earlier, she says.

If you develop a bunion, talk to your family doctor. Your doctor may refer you to a podiatrist. Podiatrists diagnose and treat conditions of the foot, ankle, and related structures of the leg.

Treatment without surgery

All bunions are permanent unless surgically corrected. But there are some measures you can take to be more comfortable or to slow a bunion’s progression, says podiatrist Dina Stock, DPM.

“For many people, it may simply be a matter of wearing properly fitting shoes,” Dr. Stock says. “Be sure to choose low-heeled, comfortable shoes that provide plenty of space for your toes and the widest part of your foot.”

Dr. Stock says these seven approaches may relieve the pain and pressure on the toe joint:

  1. Maintain a normal weight.
  2. Protect the bunion with a moleskin or gel-filled pad, which you can buy at a drugstore.
  3. Use shoe insoles or orthotics to help position the foot correctly. Find a range of quality orthotics at com
  4. Under a doctor’s guidance, wear a splint at night to hold the toe straight and ease discomfort.
  5. Take non-steroidal anti-inflammatory drugs such as ibuprofen.
  6. Use warm soaks, ice packs, ultrasound and massage.
  7. Buy well-fitting footwear that are wide in the toe area. For footwear options visit com.

Some patients are interested in treating their bunions by stretching the feet to realign the toes, or using devices such as toe spacers or bunion splints, Dr. Botek says. Often though, the device is like a pair of eyeglasses – when you take it off, the benefit is gone. “It won’t completely realign your toe permanently,” Dr. Botek says.

When it’s time for surgery

If your bunion is causing pain, your podiatrist may recommend surgery.

Your doctor also may recommend surgery because bunions can result in other painful foot problems, such as hammertoes, bursitis, a bunion below the little toe, or pain in the balls of your feet, Dr. Botek says. Surgery can be done on mild or severe cases.

“When patients come in at an older age, usually it’s because the bunion is causing other problems,” Dr. Botek says. “For these patients, the pain is more constant or is creating problems with the second toe.”

The goal of surgery is to return the big toe to its correct position. A surgeon puts bones, ligaments, tendons and nerves back into correct order, and removes the bump.

There are more than 150 types of bunion surgery, but surgeons typically choose one from about a half-dozen commonly used procedures.

Visit source at https://health.clevelandclinic.org/2014/12/7-ways-to-ease-your-bunions-without-surgery/

Foot pain? It May Not Be All About Your Feet

 

New study says doctors should look at hip and knee for complete diagnosis.

When it comes to foot pain the culprit can be a multitude of reasons. Most foot conditions are widely known and treatments are available. However, when the same foot problem–whether it’s occasional sore, tired feet or chronic discomfort–occurs there’s cause to be proactive with your caregiver.

A study by researchers at Hospital for Special Surgery (HSS) and Harvard Medical School suggests new guidelines may be in order for evaluating and treating lower extremity pain. Investigators set out to determine if there was a relation between foot pain and lower extremity joint pain, and they found a significant association between foot pain and knee or hip pain.

“Our overall goal was to provide doctors with evidence-based guidance for evaluation and options for treatment for their patients,” the researchers wrote in their paper, which appeared in the Journal of the American Podiatric Medical Association.

“The study shows that a physician evaluating a patient for foot pain should also ask about possible hip or knee pain, and vice versa, so we can address all of a patient’s issues. In medicine, many times it comes down to ‘what does your MRI look like or what does your x-ray look like?’ But it’s really important to conduct a thorough medical history and physical exam,” says Brian Halpern, MD, a sports medicine physician at HSS and study co-author. ”

“Studying the interaction between the knee and the foot, or the hip and the foot is very important because it’s a kinetic chain,” says Rock G. Positano, DPM, MPH, director of the Non-Surgical Foot and Ankle Service, Joe DiMaggio Sports Medicine Foot and Ankle Center at HSS.

“The foot is the first part of the body that makes contact with the ground. Its primary function is a shock absorber. If the shock-absorbing capability of the foot is somehow altered or minimized, it’s going to affect other body parts,” Dr. Positano explains.

Dr. Positano notes that it is also up to patients to be proactive, making sure they discuss all orthopedic issues they may have during the doctor visit.

View source at https://www.sciencedaily.com/releases/2017/09/170919181533.htm

Original story source provided by Hospital for Special Surgery. Note: Content edited for style and length.

10 Important Tips For A Correct Shoe Fit

Shoes serve many functions. They protect our feet. They cushion our body weight. They allow us to play sports. They can make our feet feel comfortable or fashionable — hopefully both! Finding the proper shoes and making sure they fit are important for keeping your feet and your body happy.

Poorly fitting shoes can cause bunions, corns, calluses, hammertoes, plantar fasciitis, stress fractures, and more. Be mindful that we all have different foot shapes and different needs. Even after you find the right shoes, remember that they will wear down and need to be replaced, usually every six months to one year of regular use.

So how do you find the right shoes? In this world of online shopping and big box stores, a knowledgeable shoe salesperson is hard to find. Gathered in part from information provided by specialists at the American Orthopedic Foot & Ankle Society and Harvard Health Publishing, these following tips can help you through the process.

  1. Have your feet measured. Your foot size and shape can change over time. So don’t rely on the fact that you have always worn a certain size.
  2. Most people have one foot that is larger than the other, so make sure you have BOTH feet measured. Fit your shoes to the larger foot.
  3. Take a tracing of your foot with you. Place any shoe you think you might buy on top of the tracing. If the shoe is narrower or shorter than the tracing, don’t even try it on.
  4. Shop for shoes during the afternoon — your foot naturally expands with use during the day.
  5. Wear the same type of socks to the store that you intend to wear with the shoes.
  6. Stand in the shoes. Press gently on the top of the shoe to make sure you have about a half-inch of space between your longest toe and the end of the shoe. This provides enough room for your foot to press forward as you walk. Wiggle your toes to make sure there’s enough room.
  7. Just like clothes, the size marked inside the shoe may be different depending on the brand. So your shoe size is a just a starting point in selecting the correct shoe.
  8. Don’t plan on shoes stretching over time; they should fit well when you buy them. It’s like buying clothes that are too small and hoping that you will lose weight and then they will fit — that rarely happens.
  9. The shoe should also have enough depth to fit your toes, especially if you have hammertoes or other conditions. Shoes with too small of a toe box will cause rubbing and you will get calluses or sores.
  10. Always stand and walk around in the shoes to see if they are comfortable, fit well, and don’t chafe or rub anywhere. Your heel should not slip or slide while walking.

Most important: Trust your own comfort level rather than a shoe’s size or description. Sizes vary between manufacturers. And no matter how comfortable an advertisement claims those shoes are, you’re the real judge.

 

Look for good shoe construction

Some basic principles of a good shoe include a cushioned heel, firm sole that doesn’t easily twist or bend, and flexibility at the proper area depending on the type of shoe. A soft breathable material for the upper of the shoe makes it more comfortable to wear for longer period of time and less likely to cause rubbing or skin irritation. There should be sufficient arch support in the shoe or in the insert inside the shoe. Many shoes can be made to fit better simply by removing the factory insert and replacing it with a high quality off-the-shelf orthotic. For more on orthotics and footwear check out Aetrex.com.

Following these simple steps will help minimize your risk of shoe problems and foot problems. Don’t believe the myth that fashionable shoes have to be uncomfortable. There are many stylish shoes out there that feel good too. If you have certain foot or ankle problems, then talk to your orthopedic foot and ankle doctor. Don’t sacrifice comfort and safety for fashion. Your feet will thank you in the long run, short run, and even just walking around.

Visit source at http://www.aofas.org/footcaremd/how-to/footwear/Pages/10-Points-of-Proper-Shoefit.aspx

 

Visit source at https://www.health.harvard.edu/staying-healthy/10-tips-for-finding-the-right-shoes

Sneak Peek: Aetrex’s Spring Preview!

I don’t know about you, ladies, but I love a good sneak peek! It gets me really excited for what’s on the horizon! So, what is Aetrex offering up for new styles this spring? They have some really fun, versatile new styles launching soon!

Celeste is a super comfy, fully adjustable quarter strap sandal with slow recovery memory foam cushioning so they fit like a glove. I love the hidden gore in the instep which provides flexibility for any foot width, creating the perfect fit. Aetrex’s signature braiding and stitch detail make this sandal versatile, so you can dress it up with a skirt or sundress, or dress it down with jeans or capris. These are the perfect sandals to wear to the baseball field for a game, or for Sunday brunch with the family! They will be available in black, navy and cognac (featured above).

Bethany is a comfortable sandal for women that can be worn all day, and still leave your feet feeling fabulous. I love how the fully adjustable hook and loop strap provide flexibility for any foot width, while the addition of a bunion pocket adds extra comfort where I need it most. I never have to worry about this sandal squeezing my ball-of-foot area! The Lynco arch support, supple suede lined foot bed and slow recovery memory foam cushioning make me feel like I am walking on a cloud. Bethany is the perfect casual sandal to pair with jeans or capris for a picnic in the park or a day out with friends. They will be available in black, bronze and navy multi (featured above).

Quinn mixes style with comfort, creating the perfect sandal for women who want to both look AND feel good on their feet. This light weight sandal has a fully adjustable hook and loop forefoot strap that accommodates any foot width while the back heel zipper helps keep the foot secure. The Lynco footbed combined with memory foam cushioning ensures that I can be comfortable and feel supported while on my feet all day. These are the perfect sandal to pair with a pair of shorts, capris or skinny jeans this spring and summer. They will be available in black, tangerine and snake (featured above).

CHECK AETREX’S WEBSITE LATER THIS WEEK TO LEARN MORE OR PURCHASE THESE GORGEOUS NEW STYLES!

 

 

What Are Orthotics & How Can They Help Your Feet?

What are orthotics? An orthosis (plural: orthoses) is an externally applied device used to modify the structural and functional characteristics of the neuromuscular and skeletal system. The term orthotics or insoles describe a widely available prosthetic device put inside the foot bed of your shoe to correct how your foot arch is supported, making up for slight differences in the arch height and heel position. In addition there is overall support and cushioning built into the platform of the orthotic.

When a doctor prescribes a “custom” orthotic, it means that one is crafted specifically for your foot based on specific measurements. Since they are truly custom made, the cost can be from $400 and upwards. However, most people do not require expensive devices and customization to achieve comfort and better foot health; you can buy orthotic insoles without visiting a doctor that have plenty of features to meet your specific lifestyle and foot type. For full details click HERE.

Research supports the use of orthotics with heel spurs, plantar fasciitis and other foot ailments because they can help to support the foot and maintain proper alignment.

Who can benefit from wearing orthotics?

  • Foot pain sufferers
    Almost 8 in 10 Americans have experienced foot problems of varying degrees, some of which can be painful and disabling.
  • Knee and back pain sufferers
    Orthotics can be effective in relieving pain symptoms from chronic knee, hip and lower back conditions that start with poor foot biomechanics.
  • People who work on their feet
    Hours on hard surfaces, walking and doing physical work can take its toll on the lower extremities, especially your feet. At the end of the day orthotics–with their supportive and cushioning qualities–help reduce fatigue.
  • People who want to improve daily wellness
    Just because you have no ailments today is more the reason to keep up with preventative care so you an feel good and keep doing more with age.
  • People with diabetes
    Diabetes sufferers often have foot pain and malfunction due to neuropathy (nerve damage) and poor circulation. Orthotics help to cushion and keep feet in the correct position which reduces further discomfort and/or damage.
  • People with arthritis
    When the erosive, painful effect of arthritis arises, in many cases foot orthotics help patients retain and enhance mobility.
  • Athletes and runners
    Athletes utilize orthotics to keep the foot in its most efficient alignment, allowing the bones, muscles, tendons, and ligaments perform optimally and prevent injury as well.
  • People who are overweight
    Orthotics relieve the stress and forces of extra weight off the ligaments in your feet and legs.

It’s important to remember that orthotics should be of high quality materials, both to ensure durability as well as proper support. Inexpensive drug store orthotics are easy to find, but don’t always offer the proper support your feet require. Be sure to select high quality orthotics that are designed specifically for your foot type. Find an iStep and get your feet scanned.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

What May Be Causing Your Ball-of-Foot Pain?

Metatarsalgia is a general term used to denote a painful foot condition in the metatarsal region of the foot (the area just before the toes, more commonly referred to as the ball-of-the-foot). This is a common foot disorder that can affect the bones and joints at the ball-of-the-foot. Metatarsalgia (ball-of-foot-pain) is often located under the 2nd, 3rd, and 4th metatarsal heads, or more isolated at the first metatarsal head (near the big toe).

Cause

With this common foot condition, one or more of the metatarsal heads become painful and/or inflamed, usually due to excessive pressure over a long period of time. It is common to experience acute, recurrent, or chronic pain with metatarsalgia. Ball-of-foot pain is often caused from improper fitting footwear, most frequently by women’s dress shoes and other restrictive footwear. Footwear with a narrow toe box (toe area) forces the ball-of-foot area to be forced into a minimal amount of space. This can inhibit the walking process and lead to extreme discomfort in the forefoot. Other factors can cause excessive pressure in the ball-of-foot area that can result in metatarsalgia. These include shoes with heels that are too high or participating in high impact activities without proper footwear and/or orthotics. Also as we get older, the fat pad in our foot tends to thin out, making us much more susceptible to pain in the ball-of-the-foot.

Treatment & Prevention

The first step in treating metatarsalgia is to determine the cause of the pain. If improper fitting footwear is the cause of the pain, the footwear must be changed. Footwear designed with a high, wide toe box (toe area) and a rocker sole is ideal for treating metatarsalgia. The high, wide toe box allows the foot to spread out while the rocker sole reduces stress on the ball-of-the-foot. Unloading pressure to the ball-of-the-foot can be accomplished with a variety of footcare products. Orthotics designed to relieve ball-of-foot pain usually feature a metatarsal pad. The orthotic is constructed with the pad placed behind the ball-of-the-foot to relieve pressure and redistribute weight from the painful area to more tolerant areas. Other products often recommended include gel metatarsal cushions and metatarsal bandages. When these products are used with proper footwear, you should experience significant relief.

If problem persists, consult your foot doctor.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

What To Do If Your Toenail Is Falling Off

Onychoptosis, the loss of a nail, is a condition where a portion or the entire toenail or fingernail fall off. It can be associated with either a fungal infection or personal injury/overuse. Typically, as the nail detaches from the nail-bed, it becomes discolored before falling off.

Managing Fungal Infections

There are various fungal infections that can lead to loss of a toenail. Typically, the infection develops at the top edge of the toenail and progresses as it moves down the nail toward the nail bed. As the nail becomes more damaged, it may eventually fall off. It is important to note that the new nail that grows in will also be infected by the fungus unless it is properly treated.

Since toenail fungus can look like other conditions, including psoriasis, you’ll want to have your toenail checked by a doctor. You may need to see a podiatrist  or a dermatologist.

The way you treat toenail fungus depends on which fungus you have and how bad the infection is. Your doctor may try one thing or a combination:

  • A topical cream that goes directly on the nail
  • A topical nail lacquer
  • An antifungal prescription pill
  • Removing the damaged area of the nail or skin
  • Essential Oils

Managing Personal Injury/Overuse

If your toenail has been damaged from personal injury or overuse, be sure to have proper hygiene for your feet to maintain healthy skin. Protect any broken or damaged toenails with a bandage to ensure no further damage is done. Always be sure to keep your feet dry and clean, changing socks at least once a day and drying them thoroughly after showering. Also, be sure to choose footwear that has a high, wide toe box to prevent shoes from irritating your feet during everyday wear or activity.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

 

7 Healthy Habits to Prevent Toenail Fungus

Warm, sweaty feet are a breeding ground for a toenail fungal infection. Find out how you can sidestep this threat and keep your feet healthy.

Preventing toenail fungus may not be at the top of your to-do list, but perhaps it should be. Fungi are nearly everywhere in our environment, and they particularly love dark, moist, warm places, like inside your shoes. That makes it relatively easy to stumble upon a toenail fungal infection (onychomycosis).

As many as half of all nail disorders are due to toenail fungal infection, and the condition affects about 14 percent of the population, according to a study published an an issue of The Journal of Clinical and Aesthetic Dermatology.

How Toenail Fungal Infections Develop
Toenail fungal infections are most often caused by microscopic organisms called dermatophytes. These organisms feed on keratin, the protein found in nails and hair.

There are several factors that increase your risk of developing a toenail fungal infection. “Most people contract toenail fungus from a fungal skin infection such as athlete’s foot that transfers to the nail,” says Jane E. Andersen, DPM, a podiatrist at Chapel Hill Foot and Ankle Associates in North Carolina and a spokesperson for the American Podiatric Medical Association. The wrong footwear can also take a toll on your toes. If toenails are traumatized by pressure from ill-fitting shoes, for instance, they’re weakened and more susceptible to fungus, she says.

Toenail fungus can cause the nails to become thick, discolored, and brittle. It can even cause the toenail to crumble and separate from the nail bed. This can be very painful and lead to difficulty walking.

Getting rid of a toenail fungal infection can be difficult because it can be resistant to treatment, which can take months. “Prevention is important because once the fungal infection gets into the nail, it becomes much more difficult to treat,” Andersen says.

Healthy Habits to Prevent Toenail Fungus
Healthy feet depend on good hygiene, so it’s important to keep your toes clean and dry. Follow these seven tips to avoid a toenail fungal infection:

  1. Clip your toenails correctly. Cut your toenails with properly sanitized nail scissors or clippers and make sure to cut them straight across. Andersen says it’s fine to use a nail file to gently file any sharp edges.
  2. Wear properly fitted shoes. “Shoes shouldn’t be touching your toenails in any way,” Andersen says. “Avoid sliding into shoes that are too big and jamming your toenails into the end of the shoe.” The American Academy of Family Physicians recommends buying shoes with a wide toe box that won’t cramp your toes.
  3. Choose breathable footwear. The more air that’s able to circulate around your feet, the drier and less susceptible to toenail fungus they’ll be. Your best bets: Shoes made of a breathable material like leather or canvas, according to the American College of Foot & Ankle Orthopedics & Medicine.
  4. Alternate your shoes. Putting on shoes that are still damp from yesterday’s sweaty workout will only increase your risk of a toenail fungal infection, so invest in a few good pairs and rotate them. “Don’t wear the same pair of shoes two days in a row,” Andersen says. “Allow them to air out between wearings.” And make sure they’re placed out in the open where they can dry thoroughly.
  5. Avoid going barefoot in public areas. Locker rooms, public pools, showers, and similar areas are loaded with fungi just waiting to get to your toes. “Always wear flip-flops, sandals, or shower shoes in a moist environment,” Andersen says.
  6. Disinfect regularly. Scrub your shower and disinfect it with a bleach-based cleanser, Andersen says. Spray your shoes with an antibacterial spray, especially if you’ve worn them without socks, and wash all socks in hot water with bleach to kill any fungi. Also wash your feet daily, making sure to thoroughly dry them afterward, especially between the toes where moisture can get trapped.
  7. Sprinkle your shoes. Use an antifungal powder to keep fungi at bay. Sprinkle the powder inside your socks and shoes before each wearing to prevent the growth of fungi spores, suggests the American College of Foot & Ankle Orthopedics & Medicine. This is especially important in hot weather when your feet tend to sweat more.

Visit source: https://www.everydayhealth.com/hs/toenail-fungal-infection-guide/healthy-habits-to-prevent-toenail-fungus/

6 Best Fixes for Pain and Swelling in Your Feet and Ankles

Home remedies help stop pain, reduce fluid retention

Have you ever looked down at your ankles and feet, first not recognizing them as your own, then, realizing they are swollen? Whether from long days on your feet, travel, diet or surgery, it happens. For pregnant women, it is almost inevitable.

Swelling in your ankles and feet is uncomfortable, and sometimes it keeps you from moving freely. But, there are several ways to relieve swelling from everyday causes — and sometimes you can even prevent it, says podiatric physician and surgeon Georgeanne Botek, DPM, Head of the Section of Podiatry and Medical Director of the Diabetic Foot Clinic at Cleveland Clinic.

She says swelling (or what doctors refer to as edema) happens when your body retains fluid in the lower legs, ankles and feet. It most often occurs on both sides of the body, and it’s not an emergency situation.

“When it comes to swelling, it’s about management and getting through the day,” she says. “There’s nothing that’s necessarily curative.”

RELATED: Lymphedema: What You Should Know About Your Risk, Treatment Options

How to Relieve Swollen, Painful Feet and Ankles
You can often treat the symptoms of swelling that occurs on both sides of your body yourself, Dr. Botek says. Here are some ideas that can help:

  1. Compression socks. Compression socks provide pain relief and prevent fluid collection in your legs, ankles and feet. Go to aetrex.com/women/aetrexcoppersocks
    for help getting these socks.
  2. Elevation. Prop your legs up on an ottoman to help decrease swelling. Various yoga poses, such as lying on the floor with your legs raised and pressed against the wall, can also help.
  3. Exercise. Sitting or standing in one place for too long can increase swelling. Move your knees, and flex and extend your ankles for relief.

Consider swimming, as well, because it’s a non-weight-bearing exercise that can also soothe the skin.

  1. Weight loss.Losing weight can reduce swelling, as well as improve your health overall. The more weight on your feet the more susceptible you are to foot problems.
  2. Epsom salt. Soak your feet and ankles for 15 to 20 minutes in a cool bath filled with Epsom salt to relieve swelling-associated pain. If you have diabetic neuropathy in your feet, check the water with your hands first to avoid exposing your feet to extreme temperatures.
  3. Magnesium supplementsIt’s possible that adding 200 to 400 mg of magnesium to your daily diet can help limit your water retention and pain. Talk to your doctor before taking the supplement, though, as you shouldn’t use it if you have a kidney or heart condition, Dr. Botek says.

For best results, always use more than one therapy at a time, she says. For example, if you walk for exercise, use compression-sock therapy later. If you swim, consider adding yoga to your routine.

RELATED: Diabetes and Your Feet

How to Tell When You Should See Your Doctor
If you develop leg ulcerations or blisters, call your physician. Blisters and sores can set you up for infection, Dr. Botek says.

Also, monitor your feet. Shoes that are too tight due to swelling can often cut into your skin and create wounds. Having properly fitting shoes with the best foot support is important for everyday foot health and wellness. Again, check out Aetrex for fashionable and healthy fitting shoes.

Most importantly, if swelling only occurs on one side, consult your doctor immediately. You could be at risk for a deep vein thrombosis.

Simple Changes That Help You Reduce or Avoid Swelling
You can make small changes to your everyday life to help reduce swelling:

  • Take a short walk every hour.
  • Drink eight to 10 glasses of water daily. Drinking less actually promotes swelling.
  • Limit your salt intake.
  • Put phone books or bricks under the foot of your bed to elevate your legs and feet at night.

Little evidence exists to support using essential oils to reduce swelling. However, you can use peppermint oil, eucalyptus oil, and/or lavender and chamomile if you find them helpful.

Visit source: https://www.healthline.com/symptom/swollen-ankle