How To Use The R-I-C-E Method To Quickly Get Rid Of Swollen Ankles, Legs And Feet

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Edema is the medical term for swollen ankles, feet and legs. According to, swelling occurs due to fluid accumulation under the skin.

Further it says that this swelling is caused by systemic diseases like heart, liver or kidney problem. However, prolonged sitting or standing can also result in swelling of feet.

Obesity, pregnancy and injury also results in swelling of feet.

It’s better to consult physician to confirm the underlying ailment.

Common Signs of Edema are:

  • Swelling or puffiness of tissues under the skin
  • Stretched skin
  • Dimple on skin for few seconds after pressing
  • Abdomen size increase

How to Get Rid of Edema?

Below mentioned are two methods to relieve swelling.

#1 R-I-C-E Method

  • Take off your shoes.
  • Lie down on back to avoid constriction of blood vessels.
  • To stimulate blood flow towards heart, use ice cubes for this purpose for 10 minutes.
  • To reduce swelling, wrap your ankles and legs with bandage.
  • Elevate your legs by supporting it with chair. This will promote blood flow in legs and feet.

#2. Massage

Massaging will help to relieve accumulated fluid under the skin. It is one of the most effective ways to get rid of swelling in ankles and legs.

Steps to Prevent (Edema) or Avoid Swelling of Legs

  • Avoid consuming high amounts of sugar. High amount of insulin results in fluid retention, especially in people with diabetes.
  • Drink lots of water. Excess water helps to remove toxins and improve overall functioning of your body. Though it may sound weird, dehydration also trigger edema. Water deficiency makes cells to store water resulting in swelling.
  • Reduce salt intake. Your body strives to maintain sodium-water ratio outside cells due to excess amount of salt intake, this resulting in swelling.
  • Increase magnesium intake. Apart from reducing fluid retention, this mineral intake can relieve muscle cramps.
  • Take natural diuretics. Vegetables are natural diuretics that help to reduce fluid accumulation under the skin.
  • Regular exercise. If you’re among them who spend all day sitting or standing, then regular exercise will improve blood flow and avoid swelling.

Consult doctor, if you experience chest pain, difficulty in breathing and headache with swelling legs.

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