By Connie Chow, Founder at DailyCaring
Swollen ankles and legs in seniors affect safety and quality of life
Many older adults are affected by swollen ankles and legs.
This can make moving around more difficult, increase fall risk, and make the lower body feel uncomfortable and heavy.
We explain the causes of swollen ankles and legs, what to do before starting any exercises, lifestyle changes that can help, and how certain exercises can help.
We also share 3 home exercises in a 7 minute video from the “Bob and Brad, the Famous Physical Therapists” that help get rid of swollen ankles, legs, and feet.
Causes of swollen ankles in seniors
Ankles, lower legs, and feet swell when the body retains fluid in the lower legs, ankles, and feet.
It’s called edema, usually happens on both sides of the body, and is common in older adults.
This type of swelling in extremities can also be signs of a serious underlying health condition.
Edema can be caused by a variety of different causes including:
- Congestive heart failure and other heart conditions
- Chronic kidney disease
- Vascular conditions
- Rheumatoid arthritis
- After surgery, when the body is healing
- Inactive or sedentary lifestyle
And if swelling only occurs on one side of the body, contact a doctor immediately. It could be deep vein thrombosis (a blood clot), which would need immediate medical treatment.
What to do before starting exercises to get rid of swollen ankles
Before starting any exercises to get rid of swollen ankles or legs, it’s essential to check with your older adult’s doctor, find the underlying cause, and get their approval to exercise the area.
Moving fluid out of the legs and into the center of the body to be eliminated could put extra stress on their body, especially for people with heart or kidney conditions.
For example, it might be dangerous to reduce swelling in the legs with exercise if that makes a heart condition worse.
The goal is to safely improve overall health and comfort.
Lifestyle changes that can reduce swelling in ankles, legs, and feet
Potential solutions that can help reduce swelling include:
- Wearing compression socks or compression stockings.
- Making sure shoes aren’t too tight.
- Elevating the legs to allow gravity to help with circulation.
- Staying hydrated – it may sound counterintuitive, but dehydration can actually cause the body to retain more fluids.
- Eating more magnesium-rich foods like nuts, seeds, legumes, whole grains, and leafy greens.
- Increasing overall movement and exercise – sitting or standing in one place for too long can increase swelling. Even moving knees and flexing ankles can help.
- Limit intake of salt and carbohydrates.
- Epsom salt baths (or soaking legs in an epsom-salted tub of water) for 15-20 minutes – not scientifically proven, but many people say it’s effective.
- Losing excess weight.
How simple home exercises help reduce swelling in legs and ankles
We found some simple home exercises that basically work against gravity and help 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 use the bathroom more frequently.
3 simple home exercises for swollen legs and ankles
Famous Physical Therapists Bob Schrupp and Brad Heineck are physical therapists who demonstrate and explain how to do 3 simple home exercises that relieve swelling in legs and ankles.
As with any exercise, it’s always best to start slowly and increase over time to prevent injuries or discomfort.
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 of these 3 simple home exercises to get rid of swollen ankles (7 min)
Recommended for you:
- Chair Yoga for Seniors: Reduce Pain and Improve Health
- 3 Hip Arthritis Exercises for Relieving Chronic Pain
- 3 Easy Tai Chi Videos for Seniors Prevent Falls, Improve Balance and Strength
Author: Connie Chow, founder at DailyCaring, was a hands-on caregiver for her grandmother for 20 years – until grandma was 101 years old! Connie has an MBA from the University of Southern California and has been featured on major news outlets, including WJCL22 Savannah (ABC), KRON4 San Francisco, NBC10 Philadelphia, 23ABC Bakersfield, KAGS Texas (NBC), and KVAL13 Oregon (CBS). She has spoken at Institute on Aging, written for Sixty and Me, and been quoted in top publications, including U.S. News & World Report, HuffPost, and Society of Senior Advisors.
This article wasn’t sponsored, but contains some affiliate links. We never link to products or services for the sole purpose of making a commission. Recommendations are based on our honest opinions. For more information, see How We Make Money.
Marilyn
Interesting comments. My ankles have become more swollen in the past few days. I am 84 and on 20 Prescribed meds per day. I am not able to stand for very long needing to sit to prepare meals, wash up etc. I am able to do most things ie. Shop, drive etc but tire easily. SOB has been constant for decades. Kind regards.
DailyCaring
Thanks for sharing your experience! It might be helpful to contact your doctor to find out if the increased swelling is anything to be concerned about.
Kaye Betz
Do you have information on palliative care ?
DailyCaring
We’ve got several articles about palliative care here:
– Could Palliative Care Improve Your Senior’s Quality of Life? https://dailycaring.com/could-palliative-care-improve-your-seniors-life/
– How Palliative Care Improves Seniors’ Quality of Life https://dailycaring.com/palliative-care-improves-seniors-quality-of-life/
– 9 Top Questions About Palliative Care vs. Hospice Care https://dailycaring.com/9-top-questions-about-palliative-care-vs-hospice-care/
Sher Singh
Swelling of my feetis first experience, being not aware of these exercises,tried lying raise one leg and firmly with both palmes of my hand tried to move the swelling away up,did note reduction and have been doing it for about 4/5 days. it returns .
Am 86 active ,like regular long walk, body massage/streching and weights, play Tennis ,cycling to have enough body move. Will do these exercises, hopefully it should work. Thanks for your help.
DailyCaring
It’s essential to let your doctor know about the swelling in your feet and ask for their recommendation. It could be a symptom of a health condition that requires medical treatment or lifestyle changes.
Tracey
My name is Tracey. I’ve just had open heart surgery, last year feeling fine but having trouble with my calves and ankles swelling, I’m carry fluid in my legs I would like some advise how to get rid and get back to normal living. They really do hurt.
DailyCaring
It’s essential to let your doctor know about the swelling and pain in your legs and ask for their recommendation. It could be a symptom of a health condition that requires medical treatment or lifestyle changes.
Carol
I just started getting swollen ankles. My heart is fine as I’ve just had tests. I’m putti g down to just turning 65 so getting on! an d weight gain us inactivity since covid. I hope these exercises, weight management an starting walking will cure things. Will let you know😊
DailyCaring
It’s wise that you got a doctor’s checkup to make sure there aren’t any underlying health conditions causing the swollen ankles. It sounds like you’ve got a great plan for lifestyle adjustments that will hopefully help!
beryl sayles
i am so relievedafter reading your comments i will follow your advice and see how i get on . i should remember my spelling i before e exept after c i am 94 so excuse the memory loss . it is wonderfull you being here to give your help, yours sincerly beryl sayles x
DailyCaring
So glad this article is helpful!
Angelita
I’ve been doing these same exercises for years before getting
Out of bed. No problems and perhaps that’s why!😊
DailyCaring
That’s wonderful!
Anthony Lutzke
Thanks
DailyCaring
So glad this is helpful!
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!
mwangi joseph
I have my elderly dad and his legs are swollen. What am I supposed to administer to him
DailyCaring
It’s essential to let your dad’s doctor know about the swelling in his legs and ask for their recommendation. It could be a symptom of a health condition that requires medical treatment or lifestyle changes.
Martha Tillman
My feet and ankles were swelling each day after getting out of bed. I now can start in reducing the problem using the exercise program you suggest. Thanks
DailyCaring
We’re so glad these exercises are helpful. It’s also wise to let your doctor know about the swelling in case that’s a sign that you have an underlying health condition that requires treatment.
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!
Peggy
How to keep the brain sharp after 80
DailyCaring
Generally, it’s recommended to eat a healthy and balanced diet, stay physically and mentally active, and keep up with meaningful social connections.
We’ve got dozens of fun activity suggestions here – https://dailycaring.com/category/daily-care/activities-older-adults/
Anonymous
Thank you. Information is very helpful.
DailyCaring
You’re welcome! So glad this is useful.