Healthcare providers often recommend moderate exercise to help increase blood flow, strengthen muscles and bones, and promote overall health and well-being. So, when you notice swelling after your workouts, it can be a cause of confusion and concern.
Swelling, also known as edema, in the legs and ankles is not necessarily unusual. Several factors can cause it, like having underlying health conditions, sitting for long periods, or taking certain medications, according to MedlinePlus.
But if your swelling is occurring after exercise, it can be for a variety of reasons. Here’s what you need to know.
Increased Blood Flow and Inflammation
It’s normal for parts of the body to swell during and after exercise.
Research suggests that when you exercise, temporary inflammation and increased blood flow in your muscles occurs. As a result of this effect, you may notice that your hands, face, legs, and feet enlarge slightly or appear swollen.
Once your body cools down and gets some rest, the swelling should subside on its own.
Hormones
A hormonal response can be responsible for swelling in some people, particularly women.
According to MedlinePlus, women who take estrogen supplements may be more prone to fluid retention and swelling. Pregnant people are also susceptible to swelling due to an overall increase in estrogen levels as well as increased blood volume and water retention throughout the body.
And because exercises such as walking, jogging, and hiking encourage the effects of gravity, much of the body’s fluids naturally pool in the lower legs, ankles, and feet during physical activity, and thus may result in swelling.
If you’re on your period, pregnant, or going through menopause and are exercising, swelling may occur, but it should be temporary.
The Center for Vascular Medicine recommends elevating your legs to improve blood circulation and reduce swelling.
Injuries and Illnesses
You may develop swelling due to underlying injuries and illnesses. For example, if you have a previous injury that’s not yet healed, or you’re recovering from a recent surgery on your legs or ankles, you may experience swelling after working out because it is a natural response to injury, according to Nationwide Children’s Hospital.
However, underlying health conditions, like arthritis, can also lead to swelling if you participate in strenuous physical activity. The Arthritis Foundation recommends low-impact aerobic exercises that keep your body moving but are still gentle on your joints.
Organ Failure
In severe cases, organ failure can also lead to swelling after exercise, according to the American Kidney Fund.
Conditions like heart, liver, and kidney failure make it difficult for the affected organ to cycle fluids throughout the body. The excess fluid can then manifest as swelling in the legs or ankles.
If you notice swelling after workouts and the swelling doesn’t go away, it’s important to let your healthcare provider know so they can order tests and offer treatment, if necessary.
What Can Improve Swelling?
If you’ve ruled out organ failure and injury as possible causes of your ankle swelling after exercise, no need for alarm — as long as the swelling is manageable and subsides after a few hours.
If your ankles do not return to normal size, consider taking a rest from your workout routine to allow time for healing.
Cleveland Clinic also recommends other remedies, like elevating your legs, wearing compression socks, and reducing your salt intake, to manage the edema.
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