Any advice how to avoid cankles?

[Beaniesmg]

Last year I was at the world for 5 days and I was miserable for most of it. My ankles and lower legs swelled. Not sure what caused it...the heat (August) or being on my feet so much. I don't think it was the flight (2 hours) but I'm not sure.

We are going again June 3 and I just remembered the misery and wonder if there is any way to avoid it? I take a low dose diuretic, maybe take extra?

 

[Pixiedust34]

Elevate your feet when you can, and ice your ankles once each day.

 

[M5ward]

Make sure you really stay hydrated...especially if you take a diuretic.

 

[bababear_50]

Hi Hon
I take a low dose diuretic pill and have this problem,
here are a few things I do to help


Raise your legs above your heart while lying down.
Exercise your legs. This helps pump fluid from your legs back to your heart.
Follow a low-salt diet, which may reduce fluid buildup and swelling.
Wear support stockings (sold at most drug and medical supply stores).
Skip this in the summer.
When traveling, take breaks often to stand up and move around.


I also drink lots of bottled water to keep my body flushed of excess salt and to stay hydrated.
While sitting on the plane do some leg exercises--rotate ankles -flex feet,and maybe consider a pedicure at one of the spas in Disney.Also consider taking some peppermint foot massage cream with you and after showering give your lower legs and feet a gentle massage.
Fill a small water bottle with water and freeze...now roll the water bottle under your foot,,sounds crazy but it helps.


I'm not sure how to explain this but --here goes--try as often as possible not to sit with your feet down or under you--so if sitting on a bench try if space allows for it to put your feet up. Try taking a break sitting on the grass where you can stretch out your legs.
Also swimming is a wonderful pressure release from strained and swollen legs.

Hugs to you
Mel

 

[mickeyluv'r]

A member of my family has had this problem on some trips.

Forgive me for being blunt - but several things have helped her. She lost weight and started excercising more. She was in pain so it wasn't easy.

One part of her excercise class has helped the msot are streching exercises.

She used to waituntil she was miserable and back at the room to take meds. Now, as soon as she STARTS getting rapid onset symptoms she takes her medication- instead of waiting until it's really bad. She still doesn't take it very often - so the balance is tricky - but when she feels symptoms coming on rapidly she acts quickly. Maybe carry some meds with you at all times.

She also buys better shoes.no more cheap shoes, flip flops, cheap snaeakers, high heels, non-supportive flats. It pays to buy good shoes. high quality adjustable sandals really help! Try Ecco! They make a nice three strap shoe in various colors. If you want sneakers, go to a real runners store (if you have one around you) and have them look at how you walk. (not the mall national chains) Buy runners shoes.

and as others have said- she drinks WAY more water than she used to drink! She cut out bad drinks like soda. She still has coffee, but mixes in decaf.

All that basic advice has helped her feel WAY better. She acts a good fifteen years younger than she is! Her outlook is much better now since she's no longer in pain.

 

[minnie mum]

OP: I have the same problem everytime we go in Sept. (But it's never been a problem in Jan, so it must be the heat). I've tried all kinds of the usual preventatives, like the ones mentioned above. Nothing really prevents the swelling. Honestly, some days I was amazed the skin around my ankles didn't split! But drinking a lot of extra water is good advice for anyone in that heat. And I find that taking an Ibuprofen first thing in the morning and then later in the evening whether I think I'll be in pain or not helps a lot.

I have found that I can pretty much eradicate the swelling over night though. I try to get in a little pool time when we get back from the park. After showering I use peppermint foot lotion on my feet and lower legs for a gentle massage. (Sometimes DH obliges with this and it feels like heaven). I get my feet and lower legs up on 3 or 4 pillows for at least an hour and apply an ice pack. Then I sleep with 2 pillows under my legs. By morning they're looking almost good as new.

 

[webepirates]

A lot of my RN coworkers wear compression stockings to work, bc after 13 hours with no break on hard floors you do swell. You can get them at medical supply places or online. They come in white and tan I think; might look goofy with shorter shorts but with longer ones or pants they just look like stockings. My one friend also wears cushy socks with them too. Wouldnt recommend a diuretic in heat and activity unless heart failure is an issue, then chat with the docs.
Good luck!

 

[Atrain13]

I'm not a Dr. but I am a RN so I know a decent amount of medical information and I agree with everyone else so far. If you wear long pants then I would suggest wearing support stockings. They will help you out quiet a bit. Other than that drink plenty of water to stay hydrated and when you get home lay down for a while and put some pillows under your feet and keep them elevated. Above your heart if you can tolerate it. Hopefully this will help you, and I think it should. If it's bad maybe you should see your Dr before you go just to make sure everything is ok. That's a good way to make a fun trip very miserable.

 

[linzbear]

Follow a low-salt diet, which may reduce fluid buildup and swelling.

Nooooooo! You sweat out salt, and your body needs salt to help hydrate itself. If you are low on sodium when you're sweating bullets each day in the Florida sun, you are not only going to cause yourself to swell, you're probably going to dehydrate yourself - even if you're drinking lots of water. Your body can't do anything with water except retain it if it has no salt (or potassium - both are required to metabolize water).

2 things cause swelling: Dehydration (this includes salt & potassium, not just water), and lack of protein in your diet. A good way to avoid swelling is to have a tall glass or two of water (or juice, if you'd rather) in the morning with eggs & a banana for breakfast. A salty meat (bacon, sausage) won't hurt, either!

 

[ttintagel]

There's been a lot of good information here, but I'd also suggest trying to get in to see your GP before your trip. He or she may want to adjust your diuretic or other medication.

 

[SenecaWolf]

Will have to remember these tips when we go next August. My DD16 who has NEVER had swollen feet in her life was so uncomfortable by the last day there she was barely walking. I felt so bad for her and she was in so much pain. We were there when temps were very similar to our western NY summer temps and she's never swelled before so we were caught quite off guard.

 

[kaligal]

Don't adjust your own dosage. Talk to your doctor. That's what you pay him for.

You'll get all kinds of medical advice on the internet...and you get what you pay for, too.

 

[Beaniesmg]

Thanks for all the help! I think I'll definitely wear the compression socks, at least on travel days. Kind of afraid they will be hot and/or look silly with my shorts. Lol going to swim, ice down and use the peppermint rub. That's all doable and sounds like it'll do the trick. Thanks again!