Why Do My Ankles Swell? Common Causes and What You Can Do Gotham Footcare

Swollen ankles can be frustrating, uncomfortable, and even alarming. One day your shoes fit perfectly; the next you’re tugging at your socks because of tightness around your ankles. At Gotham Foot Care, we hear this question almost daily: “Why are my ankles swelling?”

The truth is that ankle swelling, or edema, is extremely common. Sometimes it’s a harmless response to standing too long. Other times it’s a clue to a deeper issue.

What Exactly Is Ankle Swelling?

“Swollen ankles” describes fluid collecting in the soft tissues around your lower legs and feet. Because your ankles are the lowest part of your body when standing, gravity naturally pulls fluid downward. This is why swelling often shows up there first.

You may notice:

• Puffiness or bulging around the ankle bones
• Tight, shiny skin
• Indentations left behind when you press on the area (“pitting”)
• Shoes or socks feeling too tight
• Aching, heaviness, or stiffness

Mild, temporary swelling is common after exercise, travel, or standing for long periods. Persistent, painful, or one-sided swelling is more concerning and deserves a closer look.

The Most Common Causes of Swollen Ankles

There are many reasons your ankles might swell. Some are minor lifestyle factors. Others are injuries or medical conditions that require treatment. Here’s a detailed look at the most frequent culprits.

Prolonged Standing or Sitting

When you stand at a counter all day or sit on a long flight, your calf muscles — which normally help pump blood back toward your heart — aren’t contracting as much. Blood and fluid can then pool in your lower legs, leading to swelling. Even healthy people experience “cankles” on long trips. Elevating your legs or taking a walk often reverses this.

Dietary Salt and Fluid Retention

Salt (sodium) causes the body to hold on to water. A diet heavy in processed foods or restaurant meals can increase fluid retention. When that extra fluid can’t circulate effectively, it accumulates in the ankles. Cutting back on salt, cooking at home, and staying hydrated can make a big difference.

Weight and Pressure on the Feet

Carrying extra weight increases pressure on your feet, ankles, and the veins that move blood upward. Over time, this extra load can weaken vein walls and valves, slowing circulation. Weight management not only improves general health but also relieves stress on the ankle region.

Injury or Trauma

Ankle sprains, strains, and even small fractures cause inflammation and fluid buildup. The swelling from an injury is usually localized, sudden, and sometimes accompanied by bruising or pain. Because untreated sprains and stress fractures can lead to chronic problems, Gotham Foot Care offers thorough evaluation and treatment for Ankle Sprain, Stress Fractures, and other soft injuries. 

Tendon and Ligament Problems

Inflamed or overused tendons and ligaments can swell. Posterior Tibial Tendonitis, Peroneal Tendonitis, and Tarsal Tunnel Syndrome are just a few examples. These conditions may develop gradually, especially in athletes or people with flat feet or high arches. Targeted care such as orthotics and physical therapy — services we provide at Gotham Foot Care — can ease the swelling and prevent further damage.

Circulation or Vein Issues

Your veins contain valves that prevent blood from flowing backward. If those valves weaken, a condition called chronic venous insufficiency develops, allowing fluid to pool in your legs. Varicose veins and vein inflammation also contribute to ankle swelling.

A more serious but less common cause is a deep vein thrombosis (DVT) — a blood clot blocking a vein. DVT often causes sudden swelling, warmth, redness, and pain in one leg. This is a medical emergency. If you notice these symptoms, seek immediate care.

Systemic Conditions Affecting Fluid Balance

The heart, liver, and kidneys all help regulate your body’s fluid levels. When one of these organs isn’t functioning properly, fluid retention often shows up as ankle swelling. For example:

• Heart failure may cause swelling in both ankles and shortness of breath.
• Kidney disease can impair fluid elimination.
• Liver disease can lead to low protein levels, which changes how fluid moves between tissues.

If you suspect one of these conditions, your primary care physician should evaluate you, but supportive foot care can still provide comfort and prevent skin breakdown.

Pregnancy

Hormonal changes and increased pressure on pelvic veins make swelling almost universal in the third trimester. While it’s usually harmless, sudden or severe swelling — especially in the face and hands — may signal preeclampsia and requires prompt attention. Simple measures like foot elevation and supportive shoes often help pregnant patients.

Medication Side Effects

Certain medications, including calcium channel blockers for blood pressure, steroids, hormone replacement therapy, and some antidepressants, can cause fluid retention. If swelling begins soon after a new prescription, mention it to your doctor.

Skin or Nail Problems

Sometimes the trigger is closer to the surface. Infections, ingrown toenails, and chronic fungal conditions can create local inflammation that makes the surrounding tissue swell. Gotham Foot Care offers comprehensive Skin & Nails  treatments — including care for Ingrown Toenails, Athlete’s Foot, Plantar Warts, and Nail Fungus — to stop minor problems from becoming major ones.

Other Causes

• Lymphedema — swelling due to a blockage in the lymphatic system.
• Hot weather — blood vessels expand to release heat, leading to more fluid pooling.
• Sudden lifestyle changes — going from a sedentary job to long hours on your feet can trigger swelling temporarily.
  

When to Seek Professional Help

Not every case of swollen ankles requires a doctor. But it’s important to recognize red flags:

• Swelling that appears suddenly or severely, especially in one ankle
• Swelling with pain, warmth, redness, or skin color changes
• Swelling that persists for days despite rest and elevation
• Swelling plus shortness of breath, chest pain, fever, or other concerning symptoms
• Any swelling if you have diabetes, poor circulation, or immune compromise
  

These situations warrant prompt evaluation. Gotham Foot Care can assess your feet and ankles, perform diagnostic imaging, and refer you to other specialists if needed.

Practical Steps You Can Take at Home

If your swelling is mild and not linked to an injury or emergency, try these steps to help it subside:

• Elevate your feet above heart level several times per day to help fluid drain back toward your heart.
• Move regularly — avoid sitting or standing still for long stretches. Even ankle circles at your desk help.
• Reduce salt intake and drink adequate water to decrease fluid retention.
• Maintain a healthy weight to relieve pressure on your feet and veins.
• Wear supportive shoes and consider custom orthotics from Gotham Foot Care to correct foot mechanics.
• Ask about compression socks — but only after making sure they’re appropriate for your circulation.

These strategies are simple but often very effective.

How Gotham Foot Care Can Help

Sometimes self-care isn’t enough. That’s where we come in. At Gotham Foot Care, our team offers comprehensive evaluation and treatment options tailored to the root cause of your ankle swelling.

Diagnostic Imaging
Our in-office X-Ray and O-Scan MRI can reveal fractures, tendon tears, or other internal problems causing your swelling.

Soft Tissue and Injury Care
We treat a full spectrum of conditions from Posterior Tibial Tendonitis to Ankle Sprain and Stress Fractures. Our specialists design individualized treatment plans that may include physical therapy, regenerative medicine, or custom orthotics.

Custom Orthotics
By improving alignment and biomechanics, orthotics relieve pressure on ankles and can reduce swelling related to poor foot structure.

Physical Therapy and Regenerative Medicine
Chronic tendon or ligament issues respond well to targeted exercises, manual therapy, and regenerative treatments. We provide these services to speed healing and reduce inflammation.

Skin & Nail Treatments
From ingrown toenails to fungal infections, treating the underlying issue can stop localized swelling. 

Surgical Options
Sometimes a structural problem like a severe bunion, hammer toe, or flat foot is contributing to ankle strain and swelling. Our surgical team performs surgical procedures such as Bunion Surgery, Hammer Toe Surgery, and Flat Foot Surgery to correct the underlying issue. 

In every case, our goal is to relieve your current discomfort and prevent future problems.

Illustrative Scenarios

To make this real, here are a few common situations we see:

• The Standing Professional
  A teacher stands for hours and develops mild ankle swelling every evening. With a combination of elevation, supportive shoes, and custom orthotics, the swelling improves and her legs feel less tired.
• The Weekend Athlete
  A runner develops swelling and pain on the inside of one ankle after increasing training mileage. Imaging reveals Posterior Tibial Tendonitis. We prescribe rest, physical therapy, and orthotics to prevent recurrence.
• The Diabetic Patient
  A patient with diabetes notices both ankles are swollen and red near an ingrown toenail. We treat the infection, manage the nail problem, and coordinate with their primary doctor to assess circulation.
  

These scenarios highlight why identifying the cause is so important — different causes require different solutions.

Long-Term Prevention Tips

Although not every case of ankle swelling is preventable, you can reduce your risk:

• Choose supportive shoes with proper cushioning and fit.
• Stay active with regular walking and gentle ankle exercises to keep muscles pumping fluid.
• Control salt intake and stay hydrated.
• Manage your weight and underlying conditions like diabetes or high blood pressure.
• Schedule regular foot care visits, especially if you have risk factors such as vein problems or chronic illness.
  

Gotham Foot Care can help you develop a personalized plan for keeping your feet and ankles healthy.

When in Doubt, Reach Out

Sometimes swollen ankles are just a temporary nuisance. Other times they’re your body’s way of signaling something more serious. If your ankles are swollen and you’re unsure why — or if home remedies aren’t working — don’t wait.

Contact Gotham Foot Care today to schedule a comprehensive evaluation. Our team will identify the cause of your swelling and create a personalized treatment plan so you can get back to comfortable, healthy feet.