Swollen ankles can occur when the body does not correctly circulate fluids away from the extremities and peripheral regions. Although this can occur in people of all ages, it tends to be more common in older adults, who frequently experience swelling in the ankles and feet.
While having swollen ankles can cause discomfort and temporarily affect mobility, it can be managed and even prevented with appropriate exercises and activity levels. Alongside our extensive range of care options, Seasons Retirement Communities encourages residents to engage in light to moderate physical activities and exercises to manage this health condition properly.
This article will provide insight into ankle swelling in older adults and how it can be managed with physical activity.
Swollen ankles are a common issue for older adults, often linked to age-related changes in circulation, reduced mobility, medication side effects, or underlying health conditions. Even something as simple as sitting still for long periods can cause fluid to pool in the lower extremities. Some older adults experience swelling only occasionally, while for others it may be a more persistent issue.
Seasons Retirement Communities understands that these factors are common, and our health and wellness programming supports movement patterns that encourage regular circulation throughout the day.
Swelling in the ankles occurs when excess fluid, pulled down by gravity, accumulates in the lower parts of the body. This usually happens when the circulation system cannot adequately circulate the fluids independently.
As a result, incorporating some exercises into a daily routine effectively treats ankle inflammation. There are even unique workouts specifically designed to reduce the swelling in your loved one’s ankles.
Exercises for swollen legs, also known as anti-gravity workouts, help pump excess fluid to the body’s center from the lower body. In the body’s center, the kidney processes extra fluids before being naturally passed out of the body.
Remember that since these exercises eliminate excess body fluid, older adults are likely to visit the bathroom more often than usual when engaging in these workout routines.
Before your loved one engages in these exercises for swollen ankles and feet, ensure their doctor approves them. Once they’re clear about trying them out, the following exercise activities are proven workout routines to reduce swelling in the ankles.
Ankle pumps are one of the most popular exercises for swollen ankles. To engage in this workout, your loved one should follow these steps:
It is highly recommended that older adults practice this workout while lying down.
However, they can also follow these steps while seated. If your loved one wishes to do ankle pumps in their seat, they should try using a stool to elevate their feet.
On the surface, this exercise may not seem particularly effective, as you may wonder how the muscles in the buttocks can affect the areas around the ankles and feet.
However, squeezing the glutes is a good exercise to reduce swelling and promote circulation within the entire leg, including the ankles. For older adults, it’s best to perform this exercise while sitting or lying down. Then, they should follow these guidelines.
During these exercises, the participant should remember to breathe deeply and slowly to maintain proper oxygen and blood circulation levels.
Ask your loved one to follow the steps below to engage in this exercise for swollen ankles.
While performing this workout on one leg, ensure that the other leg is resting to reduce the strain on the back.
Although there is no standard routine for this exercise, three times daily, ten repetitions for each leg should suffice. However, the number of reps can be altered at your loved one’s discretion.
Foot Rocker, as the name suggests, is one of the exercises for swollen feet that directly targets the foot and ankle areas. It is similar to the ankle pumps, except it is performed while standing.
The following are the steps for performing the foot rocker exercise:
Encourage your loved one to put reasonable effort into the rocking action to sustain the back-and-forth movement of this exercise while carefully maintaining their balance.
This swollen-ankle exercise requires a resistance band, preferably a rubber therapy band. Here’s how to carry out this workout:
Although the tennis ball massage is not necessarily an exercise for swollen feet, it contributes to the proper health of the feet and ankles by enhancing blood circulation to these body parts.
To perform the tennis ball massage, follow the steps below:
In addition to basic ankle exercises, older adults can benefit from gentle stretches that improve mobility and comfort. These low-impact movements are easy to incorporate into daily life and can be done while seated or standing with support.
These movements can complement the core exercises listed above and contribute to better flexibility over time.
Swelling can worsen given long periods of inactivity. Fortunately, small ankle movements performed throughout the day – even during seated activities – can keep blood flowing and reduce fluid retention. Older adults can try:
Encouraging these small but consistent actions can help prevent stiffness and promote regular circulation.
Maintaining balance is an essential factor in preventing both swelling and falls. Older adults can try basic balance-focused movements to support the ankles and legs:
These types of exercises can increase confidence, reduce the risk of falls, and promote more consistent walking – all of which support circulation and reduce swelling.
Managing swelling also means staying well-hydrated and maintaining a diet that supports circulation. Older adults may not always feel thirsty, but regular fluid intake is essential. Certain foods may also help:
In retirement communities like Seasons, meals are thoughtfully prepared with balanced nutrition in mind, and dietary needs can be adjusted as required.
Regular elevation of the legs can reduce ankle swelling by helping fluid return toward the heart. This is especially useful after long periods of standing or activity. Older adults can try:
A few short sessions of elevation each day can provide noticeable relief for tired, swollen ankles.
If swelling doesn’t improve with daily exercise, elevation and hydration, it may be time to speak with a healthcare provider. Older adults may experience swelling due to medication, vascular issues or other health conditions. Look for symptoms like redness, warmth or pain in one leg, and consult with a professional if any of these appear.
In retirement living settings, team members are trained to monitor residents’ well-being and can support conversations with families and healthcare providers if additional care is needed.
Generally, exercises help keep the body in excellent shape and good physical condition. These exercises for swollen ankles directly reduce excess fluid and alleviate joint pressure.
Before your loved one engages in any of the above workout routines, you must ensure they don’t have any underlying medical conditions that might lead to complications. We recommend checking with their doctor for approval before participating in these exercises.
Seasons Retirement Communities has the resources available to assist residents with exercises for swollen ankles and legs. We’ve also provided a list of easy activities for older adults to improve their health and overall wellness. We’re dedicated to helping all our residents live their best lives and maintain their health and wellness.
