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Feet are the most important base of our body. Walking, running, or standing – the role of feet is important in every activity. But sometimes, a sudden twisting of the foot not only causes pain but also swelling. It is called “foot twisting” or “ankle twisting” in common language. This problem can often occur while playing, suddenly slipping while walking, while lifting heavy items, or due to carelessness.
Foot swelling is not just a physical problem, but it can also affect a person’s daily activities. If proper treatment is not administered on time, this problem can also take a serious form. In this blog, we will explore in detail the causes, symptoms, home remedies, modern treatments, and prevention methods of swelling in the bent foot.
➡Main reasons for foot twisting and swelling
✅ Sudden injury – Loss of balance of the foot while playing or running.
✅ Falling or slipping – Falling from a height can cause a sprain in the ankle or foot.
✅Wearing the wrong shoes – Too-tight or loose shoes can also cause a sprain in the foot.
✅Lifting too much weight – Excessive pressure on the muscles of the foot can cause a sprain.
✅Weak bones – Due to a lack of calcium or vitamin D, bones become weak and get injured easily.
✅Repeated injuries – The habit of repeatedly twisting the foot weakens the ligaments.
➡Symptoms of inflammation of a twisted foot
Sudden sharp pain
Swelling around the ankle or foot
Difficulty walking or standing
Redness or blueness
Increased pain when moving the foot
Internal bleeding in some cases
➡Initial first aid
First aid done at home immediately after twisting the foot is very important. This is called the R.I.C.E. technique.
✅ Rest – Give complete rest to the foot and do not put too much pressure on it.
✅ Ice compress – Apply ice compress for 15–20 minutes.
✅ Compression – To reduce swelling, tie a light pressure bandage with an elastic bandage.
✅ Elevation – Lie down with the foot elevated on a pillow.
➡Home remedies
✅ Turmeric paste – Turmeric has anti-inflammatory properties. Applying a paste of turmeric and mustard oil reduces swelling.
✅ Lukewarm water with salt – Dipping the foot in lukewarm water and salt provides relief from swelling and pain.
✅ Garlic oil – Massaging with garlic oil reduces muscle tension.
✅ Fenugreek seeds – Soak overnight, grind, and apply a paste to get relief from swelling.
✅Ginger compress – Boil ginger, tie it in a cloth, and apply it to improve blood circulation.
➡Ayurvedic and natural remedies
Ashwagandha – Helps to strengthen bones and muscles.
Guggul – Beneficial for reducing swelling and pain.
Drumstick leaves – The Paste of leaves reduces pain and swelling.
Triphala – Helpful in reducing swelling of the body.
➡Modern medicine
✅ Painkillers – Doctors often prescribe medicines like paracetamol or ibuprofen.
✅Physiotherapy – To correct the leg muscles and restore the ability to walk.
✅X-ray or MRI – To check for bone fracture or ligament tear.
✅Surgery – In severe cases, when the ligament is completely torn.
➡When to contact a doctor?
If the swelling does not subside in 3–4 days.
The foot cannot move at all.
It is impossible to put weight on the foot.
The ankle becomes completely blue or black.
Signs of high fever or infection are seen.
➡Prevention Tips
✅ Wear the right shoes – Wear comfortable and fitting shoes.
✅ Exercise – Do stretching to strengthen the ankles.
✅Take a balanced diet – Food rich in calcium and vitamin D.
✅Warm-up before intense sports activities.
✅ Walk carefully on uneven surfaces.
➡Lifestyle tips
Take a light walk for 15–20 minutes daily.
Practice yoga asanas like Tadasana, Trikonasana, and Vajrasana.
Avoid smoking and alcohol, as they weaken bones.
Get enough sleep so that the body can repair itself.
➡Conclusion
Swelling in the feet is a common problem, but ignoring it can be dangerous. Timely first aid, home remedies, Ayurveda, and a doctor’s advice can cure it quickly. The most important thing is to be careful and adopt preventive measures. Healthy feet are the foundation of a healthy life.
