Swollen legs and ankles affect safety and quality of life
Many older adults are affected by swollen legs and ankles.
This can make moving around more difficult, increase fall risk, and make the lower body feel uncomfortable and heavy.
Legs, ankles, and feet swell when excess fluid is pulled down by gravity and builds up in the lower body.
This is called edema and it’s common in older adults and usually happens on both sides of the body.
It can be caused by a variety of health conditions including heart failure, kidney disease, gout, and arthritis. It can also happen after surgery, when the body is healing.
We explain how certain exercises help and share a 7 minute video with 3 quick and easy exercises that reduce swelling in legs and ankles.
How exercise reduces swelling in legs and ankles
These simple exercises are basically working against gravity and helping the body pump fluids up from the feet and back into the trunk (center area) of the body.
Once the fluid is in the upper body, it can be processed by the kidneys and eliminated in urine.
Because these exercises help the body get rid of excess fluid, your older adult might need to pee more frequently.
Safety first: get the doctor’s approval
Before doing any of these exercises, it’s essential to check with your older adult’s doctor and get their approval.
Moving fluid out of the legs and into the center of the body to be processed could put extra stress on their system, especially for people with heart or kidney conditions.
For example, it wouldn’t be helpful to reduce swelling in the legs if that makes a heart condition worse. The goal is to safely improve overall health.
And as with any exercise, it’s always best to start slowly and increase over time to prevent injuries or discomfort.
3 simple home exercises for swollen legs and ankles
Bob, Brad, and Aaron are physical therapists who demonstrate and explain how to do 3 simple home exercises that relieve swelling in legs and ankles.
Exercise 1: Ankle pumps (1:28 in video)
Lie down and elevate feet. Moving only the feet, point toes up toward the head and then point toes down away from head.
Go back and forth and aim for 30 repetitions, 3 times a day.
It’s best to do this exercise while lying down, but it can also be done while seated. To make them a little more effective while seated, use a stool to elevate the feet.
Another senior-friendly alternative (2:48 in video) is to tap the toes like tapping along to a song. It might even be fun to play some toe-tapping music to make it more fun.
Exercise 2: Butt squeezes (3:17 min in video)
While sitting or lying down, tighten the glutes (butt muscles) – as if trying to pick up a quarter that’s between the butt cheeks 🙂
Go slowly and try to hold the squeeze for a few seconds, then release and relax for a few seconds before the next squeeze.
While doing this exercise, make sure your older adult doesn’t hold their breath. They should breathe slowly and deeply.
Aim for 10 of these squeezes, 3 times a day.
Exercise 3: Single knee to chest (5:09 min in video)
While lying down, bring one knee up to the chest and then return the leg to the flat position. Keep the other leg either flat or bent with the foot on the bed to take pressure off the back.
After finishing the exercises with one leg, switch to the alternate leg.
They don’t specifically mention how many repetitions to do. 10 repetitions per side, 3 times a day seems reasonable, but use your judgement to see what works best for your older adult.
Next Step Get a clear demonstration and walk-through of these 3 simple home exercises (7 min)
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By DailyCaring Editorial Team
Image: Sportsinjuryclinic.net
This article wasn’t sponsored and doesn’t contain affiliate links. For more information, see How We Make Money.
Ursula Christ Becker
Thank you very much for your good advice it is very appreciated
DailyCaring
You’re welcome! We’re so glad these exercises are helpful.
Angela Cameron
Thank you I have swollen right ankle so those exercises are great for me. Thanks so much.
DailyCaring
You’re welcome, we’re so glad these exercises are helpful!
Anonymous
I am very disappointed these exercises my work for very few people most people with these severe problems could not even get their knee to their chest. My mother suffers extreme edema thanks to the uselessness of her doctor leaving it too late to provide any help she cannot even lift her feet or put her own legs into the bed
DailyCaring
If someone is bedbound due to severe edema, these types of exercises are likely not a good fit. It would be best for your mother to work with a licensed physical therapist to find exercises that are safe for their health conditions and suit their specific physical needs. It may also be helpful to find a different doctor who might be able to address the cause of the edema and potentially reduce the swelling.
R. Kanaka Swamy
So useful thanks
DailyCaring
You’re very welcome, we’re so glad this is helpful!
lorraine joubert
Thank for
DailyCaring
You’re very welcome!
Nanatracey
Thank you I helped a friend with showers since he injured his shoulder and his wife has too much arthritis to help. His stubborn with going to the doctor’s 4 extra visits. I myself am in a PACE program and we’ll show him some gentle exercises until he gets to his doctor. Nothing strenuous even a little bit until he gets in to his primary.
DailyCaring
So glad this article is helpful!
Anonymous
Thank you. Information is very helpful.
DailyCaring
You’re welcome! So glad this is useful.