When we think about puffy legs and ankles, we often think about the dog days of summer. After all, that’s when most people notice it. The heat causes blood vessels in the legs to dilate. And that can cause fluids to pool under the skin. This is a condition called edema. Read more about summer swelling here.
But as the mercury drops, it doesn’t mean swelling ceases. The causes are just different. Here’s the scoop on what might be the culprit and how to handle it.
What causes ankle and leg swelling, even when it’s cooler outside?
How much time do you have? “There are many, many possible reasons that your lower extremities are swelling,” says Daniel Geller, DPM. He’s a foot and ankle surgeon in Los Angeles. And those reasons can range from harmless to severe.
One of the most common, no-big-deal culprits: being on your feet all day or sitting for long stretches. (Think: taking a long bus ride or plane ride.) This can cause fluid to build up in your legs and feet. (Thanks, gravity.) It’s usually not serious, and it just takes a bit of movement to de-puff, according to the Cleveland Clinic.
If this swelling isn’t a once-in-a-while thing, it could be a sign of something more. “Although you shouldn’t stress about it, you should have any leg swelling evaluated by a doctor,” Dr. Geller says. (If you need medication for edema or another health condition, we can help you save up to 80%. Download our free mobile app to get started.)
Your doctor may look for one of these possible causes, explains Dr. Geller:
- Eating too much salt. Sodium is a mineral that the body needs. But in excess, it can cause the body to hold on to fluids. This can also lead to high blood pressure.
- Kidney problems. If your kidneys aren’t excreting fluids fast enough, it could cause swelling.
- Inflammation in your leg joints or tissues. This could be a normal response to an injury (maybe a sprained ankle or a broken bone). Or it could be from an inflammatory condition such as arthritis.
- Heart or blood vessel conditions. This may mean your heart or blood vessels aren’t able to pump fluids back up as efficiently.
- Prescription side effects. Some medications used for diabetes or high blood pressure could cause fluid retention, too.
Are there ways that I can treat the swelling at home?
Yes, there are. Swelling can be treated with simple lifestyle habits — or medications. Here are 5 strategies that could help lessen that swelling and even prevent it from happening in the first place.
Stay hydrated. “Dehydrated individuals are prone to retain fluids more, and that fluid typically goes south,” Dr. Geller says. It may sound counterintuitive, but when you’re dehydrated, your body tries to hold on to as much fluid as possible.
To make sure you’re getting enough water from food and beverages, check the color of your urine. If it’s a pale-yellow color, that’s a sign your body is well hydrated.
Try healthy food swaps. “Electrolyte imbalances can create fluid retention,” says Dr. Geller. That doesn’t mean you should down Gatorade, though. It’s about managing your intake of important minerals such as sodium, potassium and magnesium, adds Dr. Geller.
Remember that sodium prompts the body to retain fluids. According to the Centers for Disease Control and Prevention, the top sources of sodium are foods we often eat away from home. That includes pizza, deli sandwiches and cold cuts, soups, and burritos or tacos with added cheese. Store-bought snacks such as chips and crackers are also near the top of the list.