Home remedies for water retention in legs and ankles

“Swollen feet normally occur at the time of pregnancy or due to foot/ankle injury or edema. Edema is basically swelling that is caused by fluid retention i.e. when excess fluid is trapped in the body’s tissues,” says Dr. Maninder Singh, Sr. Consultant Orthopedics, Indian Spinal Injuries Centre (ISIC). It is uncomfortable and painful. “Sometimes swelling can indicate a problem such as heart, liver, or kidney disease. If your ankles swell up in the evening, it could be due to right-sided heart failure,” says Dr. Ashutosh Gautam, Clinical Operations and Coordination Manager at Baidyanath. Swollen feet are common and usually not cause for concern unless they are symptoms that could signal a serious health problem. Pregnancy could also be one of the reasons of swollen feet, which is generally considered normal. However, in case of excessive swelling, do consult a doctor to ensure quick diagnosis and treatment. In case the swelling persists for not more than two to three days, you can use these home remedies to soothe them.

Here are some ways to cope naturally with five home remedies for swollen feet -

1. Rock Salt to The RescueDr. Ashutosh Gautam suggests, “Soak your feet in a bucket of lukewarm water with rock salt to get rid of inflammation.” Dr. Maninder Singh says, “Do not use hot water as it will cause the swelling to increase.” Use this remedy daily twice a day till the swelling doesn't subside. A pinch of salt can do wonders to your feet and relief from the pain and swelling. Make sure you use only rock salt, which is said to be a pure form of salt, which can help you get maximum benefits.

2. Grapefruit Essential Oil“According to many studies, grapefruit essential oil is a great way to reduce swelling,” says Dr. Ahuja. In a warm bath, add a few drops of grapefruit essential oil and just relax. You can also add it to a bucket of lukewarm water and soak your feet. Grapefruit has antioxidative properties that help reduce the pain and swelling in the feet. The oil is known to possess anti-inflammatory and diuretic properties that help reduce swelling during pregnancy.

3. Cucumber and Lemon Water

“Increase your fluid intake to dilute the salt in your system. Instead of just drinking water to flush things out, add a few slices of cucumber and lemon to the water and enjoy,” says Dr. Gautam. Both these fruits have anti-inflammatory properties and will help you get rid of swollen feet. Sometimes, swelling can occur due to excessive fluid retention in the body. One of the best ways to reduce swelling is to bring cucumber to your rescue. The nutrients present in cucumber help release excessive water in the body, eventually reducing swelling.

4. Load Up On WatermelonDr. Ashutosh adds, “Snacking on fresh watermelon will help reduce swelling in your feet. Watermelon is a great diuretic as it contains 92% water and stimulates urination.” Watermelons are natural diuretics that help reduce water retention, further reducing swelling in the feet. Make sure you load up on watermelons in the sweltering heat and ensure healthy feet.

5. Coriander SeedsThis is a popular Ayurvedic treatment for swollen feet. “Coriander seeds are anti-inflammatory in nature and reduce swelling,” says Dr. Ahuja. All you need to do is add 2 to 3 teaspoons of coriander seeds to a cup of water, and boil it until the quantity reduces by half. Then strain the solution, let it cool slightly and drink up. Repeat twice a day.

Other Additional Tips:

• Massage Your Feet: “A foot massage creates pressure on the affected area and helps improve blood circulation, relax muscles, and encourages excess fluid drainage which results in reduced swelling. Tip: Gently massage the area for 5-10 minutes in an upward direction, rather than downward,” says Dr. Ashutosh Gautam.
• Elevate Your Legs: When it comes to swollen feet, gravity is not your friend. “Elevate your legs on a pillow to relax your feet,” advises Dr. Maninder Singh. Try elevating your legs above the level of heart every chance you get. Even propping them slightly higher can make a big difference and reduce swelling.
• Avoid Salty Foods: “Excess salt is a big contributor to swollen feet, so reduce your salt intake,” says Dr. Ashutosh.
• Exercise: “Avoid sitting for long hours. Take short breaks and walk around a bit,” advises Dr. Manoj Ahuja, Fortis Hospital. Exercise can help improve blood circulation, lessen swelling and relieve pain.

Swelling in your ankles can have a variety of different causes, including injury, pregnancy, congestive heart failure, and arthritis. It will cause your ankles to look puffy and feel tight and stiff, which may restrict your ankle motion and ability to fit in your shoes.

Luckily, there are several things you can try to help alleviate related symptoms. Some of these strategies may help you minimize or get rid of swollen ankles faster than others:

• Compression stockings
• Epsom salts
• Diet and supplements
• Elevation
• Massage
• Water
• Lifestyle changes

This article will review home remedies for swollen feet and ankles, as well as when to see a healthcare provider about your symptoms.

Compression Stockings

Wearing compression stockings applies continuous pressure to the legs, which can help improve circulation and decrease fluid accumulation in the ankles. Compression stockings are specifically recommended for managing swollen ankles that result from chronic venous insufficiency, with a compression intensity of 20 to 30 mm Hg for mild swelling and 30 to 40 mm Hg for severe swelling.

Edema is the clinical term for swelling that develops from excess fluid in the body’s tissues. Edema can occur in any part of the body but is very common in the feet and ankles, especially in older adults with compromised circulation. Exercise, including walking and ankle pumps, can help improve circulation and reduce swelling.

Compression stockings should not be worn by patients who have peripheral artery disease (PAD) due to the increased pressure. The stockings can further compress constricted arteries and compromise blood supply, which can cut off circulation and starve tissues of oxygen.

Epsom Salts

Magnesium deficiency is linked to increased inflammation throughout the body and often causes swelling. Epsom salts contain magnesium, which can be absorbed through the skin. Taking a bath or soaking your feet in a tub of water with Epsom salts may help decrease inflammation and swelling in the ankles by increasing magnesium levels.

Diet and Supplements

Reducing sodium (salt) intake can help balance your system and decrease swelling. If sodium intake is too high, your body will hold onto water to maintain an ideal ratio of sodium and water. This results in water retention that can produce abdominal bloating and swelling in the feet and ankles. 

You can limit sodium intake by reducing the use of certain foods, especially:

• Canned soups
• Processed foods
• Deli meats
• Sausage
• Dressings

Certain herbs, including parsley and dandelion, have a diuretic effect that helps to flush excess water from the body and can be taken as a supplement or as a form of tea. Drinks like coffee and tea that contain caffeine also have a diuretic effect. 

Elevation

Elevating your feet utilizes gravity to assist in venous drainage of blood from your feet back to your heart. Because your feet and ankles are located below the level of your heart while sitting and standing for the majority of the day, fluid can accumulate in those areas if your circulation is compromised.

Veins require a lot of effort to pump blood back to the heart against gravity, so elevating the legs can help reduce the workload of your veins and allow blood to circulate back to the heart against less resistance. 

Massage

When lymph vessels are damaged, excess fluid remains in tissues after blood is pumped to those areas, and has difficulty being removed from the body. Lymphatic drainage massage uses gentle manual pressure to help move lymph fluid from the body’s tissues into lymph vessels, which can help to relieve swelling.

Water

Without adequate hydration levels and the proper ratio of sodium and water, your body will store water rather than excrete it through sweat and urine, often resulting in excess fluid in the feet and ankles. To stay hydrated, aim to drink about half your body weight in ounces of water per day (about 75 ounces of water per day for a 150-pound person).

Urine that is concentrated and dark yellow in color is a sign of dehydration, while urine that is a clear yellow hue typically means you are hydrated.

Lifestyle Changes

If medication is causing your feet and ankles to swell, speak to your healthcare provider about lowering your dosage or changing the medication altogether. Calcium channel blockers used to treat high blood pressure, steroids to treat inflammatory conditions, certain antidepressants, and estrogen and testosterone treatment can cause swelling in the feet and ankles.

In addition to changing your medication, your healthcare provider may also prescribe you diuretic medication, commonly called water pills, such as Lasix (furosemide) and Diamox (acetazolamide) to help flush excess water from your body. 

Limiting the amount of time you spend sitting and increasing exercise and physical activity will help alleviate feet and ankle swelling and improve circulation.

When to See a Healthcare Provider

If you have injured your feet, ankles, or legs, and experience significant pain and swelling, you should schedule a visit with your healthcare provider as soon as possible. 

Pain, redness, and warmth in the feet and ankles in addition to swelling usually are signs of an infection and require immediate medical attention.

If that doesn't apply, but you have experienced swelling in your feet and ankles for more than one month, make an appointment with your healthcare provider.

They can examine you and evaluate you for underlying causes of swollen ankles, such as:

• Injuries to your feet, ankles, or legs (it's possible there may be damage, though don't recall an incident)
• Pregnancy which changes your body's overall fluid volume
• Peripheral artery disease which damages your arteries
• Chronic venous insufficiency which damages your veins
• Congestive heart failure which limits the ability of your heart to pump blood efficiently
• Chronic kidney disease which affects the ability of your kidneys to filter water and wastes from the body
• Arthritis
• Lymphedema, fluid buildup from damage to lymph nodes and lymph vessels
• Cellulitis, a bacterial skin infection
• Side effects of certain medications

Summary 

Swelling in the ankles can result from a variety of different causes and can be managed at home through the use of compression stockings, elevation, monitoring sodium and water intake, diuretic supplements, lymphatic drainage massage, Epsom salts, and changing your medication.

If symptoms persist after trying home remedies for more than one month, you should see a medical professional to determine the underlying cause behind your ankle swelling.

A Word From Verywell 

Other than avoiding injury, swelling in the ankles is best prevented by staying active and exercising regularly to maintain good circulation. If you sit or stand for long periods of time, it is helpful to take periodic breaks to walk, which allows the leg muscles to contract and improve blood flow.

Frequently Asked Questions

• How long does it take to reduce swelling in the ankles?

  The time frame for reducing swollen ankles varies depending on the underlying cause. Swelling can resolve in a few weeks with dietary and medication changes or can take up to several months for injuries and chronic conditions to improve.

• What does it mean if my ankle swelling isn’t going away?

  Swelling in the ankles that does not go away is often a sign of an underlying condition affecting the heart, blood vessels, musculoskeletal system, or lymphatic system.

• What medications can cause swollen ankles?

  Medications that can cause swollen ankles include calcium channel blockers to treat high blood pressure, steroids to treat inflammatory conditions, antidepressants, and estrogen and testosterone. 
  

• When should I be concerned about swollen ankles?

  You should be concerned about swollen ankles if your swelling does not go away within a month, if your swelling worsens over time, if you have difficulty bearing weight through your feet, or if you exhibit any signs of infection.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. Trayes KP, Studdiford JS, Pickle S, Tully AS. Edema: diagnosis and management. Am Fam Physician. 2013 Jul 15;88(2):102-10. PMID: 23939641.

2. Nielsen FH. Effects of magnesium depletion on inflammation in chronic disease. Curr Opin Clin Nutr Metab Care. 2014 Nov;17(6):525-30. doi: 10.1097/MCO.0000000000000093. 

3. Rolnik A, Olas B. The Plants of the Asteraceae Family as Agents in the Protection of Human Health. Int J Mol Sci. 2021;22(6):3009. Published 2021. doi:10.3390/ijms22063009

4. Cleveland Clinic. Lymphatic drainage massage. 

5. National Library of Medicine. Fluid imbalance. 

6. Trayes KP, Studdiford JS, Pickle S, Tully AS. Edema: diagnosis and management. Am Fam Physician. 2013 Jul 15;88(2):102-10. PMID: 23939641.

By Kristen Gasnick, PT, DPT
Kristen Gasnick, PT, DPT, is a medical writer and a physical therapist at Holy Name Medical Center in New Jersey.

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