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Swollen ankles after walking?


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Since I have been walking (alot more) I am finding my ankles swollen on both the inside and outside. Clearly it is due to walking alot more, plus some nights I stand and braid hair. My ankles don't hurt, they are just fat looking. I know have heard about elevating them and have been trying this and it helps some but usually not by the next morning (7 hours later) when I wake up to begin the day again. I tried soaking them in epsom salt and that didn't work either. Elevated sleep is not very comfortable to do everytime I exercise for an hour. I have always drank about 8 cups of water so that shouldn't be the issue, the walking for an hour and eating less is the newest addition to my regimen. Wondering if my work shoes and or walking shoes could be too tight. They don't feel like it. My work shoes may be a bit snug but my walking shoes aren't. They're comfortable to me. Could this be a condition where water or fluid collects there and nowhere else on my body?

Does anyone else have this problem?

12 Replies (last)
Feet, ankles, fingers, etc swell as they get warm and they definitely will if you're up pretty mich all day. As long as you don't feel any pain you should be

I don't think you should start drinking much more water just because of this. Drinking too much water will cause your kidneys to work much harder and your body will not be able to re absorb all the vitamins, proteins, etc that you get from your food if you drink too much. So drink until you're not thirsty anymore. Don't go sip on a water bottle all day because of this because you might make something that wasn't a problem to begin with into a huge problem later.

Have you thought about using compression socks?

#3  
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Thanks for the suggestions. I know for sure my shoes aren't 1 size larger than my regular size. A half inch if at all, so that's an area I can check out. Also, since I started counting calories and eating less, I am not as thirsty because I cut out alot of processed foods, sweets, etc. That made me less thirsty but I still manage to get atleast 8 cups of water. I would get swollen ankles occasionally before and now that I think of it, I have been going at it pretty hard walking 5-6 days a week for 70+ minutes at approx 3.6 to 3.8 mph- my poor ankles, I am clearly putting alot of wear and tear on them. I don't drink alot of water while walking because where we walk the restroom is atleast a mile away and it would take some time to get back to it. If I need water I will take a couple of sips while walking. I usually get most of my water in before 4pm and after 8pm. The climate where we live gets pretty hot. Last week it reached 108 degrees but we finished walking before the heat came. It's been around 80-85 degrees this week. It doesn't take too much work for me to break a sweat within 15 minutes of our walk, I am sweating so my glands function properly I guess. I also began watching my sodium intake because with calorie counting I still eat alot of convenient low cal packaged snacks. That could be a contributing factor.

Thanks for the post.

In my opinion, excessive sweating from walking in the heat and reduced sodium intake is not a good combination. 

Original Post by kelrantymus:

Original Post by trettonde:

Feet, ankles, fingers, etc swell as they get warm and they definitely will if you're up pretty mich all day. As long as you don't feel any pain you should be

I don't think you should start drinking much more water just because of this. Drinking too much water will cause your kidneys to work much harder and your body will not be able to re absorb all the vitamins, proteins, etc that you get from your food if you drink too much. So drink until you're not thirsty anymore. Don't go sip on a water bottle all day because of this because you might make something that wasn't a problem to begin with into a huge problem later.

*sigh* Ok, sure.

OP, you'd have to drink GALLONS in a short time period to suffer ill effects.

Your kidneys keep homeostasis in the body. So, if you have a little more water than you need, your urine will have more water. Also, only water soluble vitamins would get "flushed" and even then, just those in excess.

So in short, unless you are drinking in excess of 32 glasses, more than two gallons, of water a day, every day, no risk of this "overhydration" issue.

I'd check your sodium intake just to not add to the problem of water retention, but likely, you're just on your feet a lot.


Actually, no :) Your kidney Try to - not automatically does, but try to - keep homeostasis, that's why the more water (or any other liquid) you drink the higher GFR. I'm talking about reabsorbation. The amount of stuffs your kidneys can bring back from tubule depends on how fast your GFR is and when it's too high you will be naturally go to the toilet more often, lose more stuffs that would've been absorbed by the body as well as the frequent toilets visits would have an effect on your bladder. I'm not saying one glass or more/day is going to do this. But it's not a matter of gallons as you put it. A person should simply not drink much more than 8cups of water per day unless they workout hard or its really hot and if they do they should listen to their body. There is a reason why we have hormones telling us we are thirsty and there is a reason to why we feel almost pain when we try to gulp down too much water. I'm just saying the OP shouldn't walk around with a water bottle all day and force her/himself to drink from it all the time because he/she has swollen ankles.
#6  
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I thought about compression socks but in a pinch I didn't have any so I used some trouser socks which are a thicker spandex-ier version of knee hi's. They were more supportive of my calves but not necessarily my ankles. I saw a little difference but I don't know if that was because of the socks or because my ankles were finally healing from 4 mile walks, until the next time later than evening.

#7  
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I will definately keep the walking up, Worst case scenario, I'll be thinner with fat ankles - long dresses here I come!

I know how you feel I have the same problem my ankles look like tree trunks Cry at the moment, I'm going to try watching my salt intake & up my water because in my case I'm never thirsty so I forget to drink. Its been a month since your post wondered whether anything helped you that you tried out.

#9  
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I've just come back from Greece . Whole time I was there ankles were swollen. Never happened to me ever before . As soon as I got back to England - gone. Seems the really hot temps did it got mine.
Glad I found this thread :-) Weighed myself this AM after three days in a row of one-to-two hour long bikes/hikes in the humid heat comboed with reasonable caloric intake and have gained three pounds (WHA?!)

A bit more water, a bit less sodium, and a rest day :-)
thhq
Jul 10 2013 12:55
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#11  
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I have swelling on the backs of my heels from walking. My dr calls it "pump hump", as he's seen it mostly with women who wear heels a lot. A walking stick helps the most to alleviate the soreness and swelling. Regarding shoes, having a lot of room for your toes helps.

(Hi all, I'm new!)

 

OP, have you tried magnesium supplements? If you are on your feet a lot, chances are your joints, bones, muscles are under some pressure (they would be, regardless of weight). I used to dance, magnesium used to be my best friend when I overdid it and my feet/legs swell. Take it with B6 vit and some food (not dairy, preferably), it helps!

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