How to Get Rid of Swollen Ankles in Seniors

Swollen ankles are a common but frustrating problem for many older adults. They often cause discomfort and make everyday movement difficult. Whether due to poor circulation, medication side effects, or underlying health conditions, edema (fluid retention) shouldn't be ignored. The good news is that relief is often within reach.

This article will share therapist-approved strategies to reduce swelling, from simple leg exercises to dietary tweaks, plus warning signs that warrant medical attention. Because every aging adult deserves to stay mobile and comfortable, we've focused on safe, practical solutions that can be incorporated into daily routines.

Swelling and Edema in the Legs is a Concern

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 specific exercises can help.

We also share 3 home exercises in a 7-minute video from Bob and Brad, the Famous Physical Therapists, that help with 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, and it usually occurs on both sides of the body and is common in older adults.

This type of swelling in the extremities can also indicate 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

If swelling only occurs on one side of the body, contact a doctor immediately. It could be deep vein thrombosis (a blood clot), which requires immediate medical treatment.

Video: Top 3 Exercises for Leg Lymphedema (Swelling or Edema)

What to do before starting exercises to get rid of swollen ankles

Before beginning 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 improve overall health and comfort safely.

Lifestyle Changes Can Reduce Swelling in Ankles, Legs, and Feet

Potential solutions that can help reduce swelling include:

• Wearing compression socks or compression stockings.
• Make sure the shoes aren’t too tight.
• Elevating the legs allows gravity to help with circulation.
• Staying hydrated may sound counterintuitive, but dehydration can 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.

Simple Home Exercises Can Help Reduce Swelling In Legs and Ankles

We found some simple home exercises that 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, the kidneys process it and eliminate it in urine.

Because these exercises help the body eliminate 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 demonstrate and explain three simple home exercises that relieve swelling in legs and ankles.

As with any exercise, starting slowly and increasing over time is always best to prevent injuries or discomfort.

Exercise 1: Ankle pumps (1:28 in video)

Lie down and elevate your feet. Moving only your feet, point your toes toward your head and then away from your head.

Go back and forth and aim for 30 repetitions, 3 times daily.

This exercise is best done while lying down, but it can also be done while seated. To make it a little more effective while seated, elevate the feet with a stool.

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, ensure 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 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. Ten repetitions per side, three times a day, seems reasonable, but use your judgment to see what works best for your older adult.

Next Steps:  Get a clear demonstration of these 3 simple home exercises to get rid of swollen ankles (7 min)

Recommended for you:

• Chair Pilates for Seniors: 5 Routines Build Strength and Flexibility
• 5 Top Seated Workout Questions and 3 Simple At-Home Seated Exercises
• 5 Safe Balance Exercises for Seniors Who Use a Walker

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About the Author

Connie Chow

Connie was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also knows how important support is — especially in the form of practical solutions, valuable resources, and self-care tips.