From the Research
Ankle swelling after exercise is typically caused by increased blood flow and fluid accumulation in the lower extremities, and can also be a result of underlying conditions such as ankle sprains or fractures, as seen in studies 1, 2. To manage ankle swelling after exercise, it is essential to consider the underlying cause and take a comprehensive approach to treatment.
- Elevate your feet above heart level for 15-20 minutes after exercising to reduce swelling.
- Apply ice for 15-20 minutes if swelling is uncomfortable, as this can help reduce inflammation.
- Consider wearing compression socks during and after workouts to help reduce fluid accumulation.
- Stay hydrated before, during, and after exercise, but avoid excessive salt intake which can worsen fluid retention.
- Over-the-counter NSAIDs like ibuprofen (200-400mg every 6-8 hours with food) can help reduce inflammation if needed, but shouldn't be used regularly without medical advice, as noted in study 2. Proper footwear with good arch support is essential, and gradually increasing exercise intensity can help prevent excessive swelling. If swelling is severe, persistent, occurs in only one ankle, is accompanied by pain, redness, or warmth, or if you have underlying heart, kidney, or liver conditions, consult a healthcare provider promptly as these may indicate a more serious condition requiring medical attention, as discussed in study 3. It is also important to note that ankle sprains are a common cause of ankle swelling, and treatment strategies such as bracing and neuromuscular training can help prevent recurrence, as seen in study 2. In cases where ankle swelling is caused by underlying conditions such as fractures, rehabilitation interventions such as early commencement of weight-bearing and the use of a removable type of immobilisation to allow exercise can be beneficial, as noted in study 4.