Blog Hero

6 Easy Exercises for Swollen Ankles

Get In Touch
Mature man stretching on a blanket at the park.

If you’re a senior or caregiver of a senior, then swollen ankles are likely something that you have to deal with on a frequent basis. Swollen ankles can make even the most basic tasks difficult as they become stiff and painful. However, you can find relief with a few easy exercises.

Here are 6 easy exercises that you can do from the comfort of your own home in order to help reduce any inflammation and discomfort in your feet and ankles. Despite what might sometimes seem like an unbearable situation, these simple techniques should help quickly relieve any pain and pressure within just the first few days of use. They include heel raises, towel stretches, calf raises, ankle circles, toe lifts, and ankle pumps. Try them today to help with those pesky swollen ankles. 

1. Heel Raises  

Heel raises are a great exercise to incorporate into your routine if you’re looking to strengthen your calf muscles and ankles. To perform this exercise, start by standing with your feet together and then rise up onto your toes as high as you can. Take a moment to hold this position at the top, then slowly lower back down to the ground. Repeat this movement for a total of 10 times. Not only is this exercise great for building calf and ankle strength, but it can also improve your balance and stability. 

2. Towel Stretch 

Stretching is an important part of any exercise routine and can also benefit our daily lives. The towel stretch focuses on the ankle area, helping to improve flexibility and range of motion. By placing a towel around your foot and gently pulling both ends up towards you, you can feel the stretching sensation and hold it for 20 seconds. This simple exercise can be done anywhere and anytime, making it easy to fit into your daily routine. Give it a try and feel the benefits for yourself!

3. Seated Calf Raises 

Swollen ankles can be a real pain, quite literally. Finding ways to alleviate the discomfort is key, and one exercise you might want to try is seated calf raises. These can help improve the circulation in your lower legs and can be done from the comfort of your own home. 

All you need is a chair and a bit of space! To do seated calf raises, sit in the chair with your feet flat on the ground. Then, lift your heels off the floor, holding for a second before lowering them back down. Repeat 10 times to start, and gradually work your way up from there. 

4. Ankle Circles 

When you’re dealing with swollen ankles, one exercise you can try is ankle circles. This simple exercise can be done either sitting or standing and involves drawing circles with each foot. Start by making small circles and gradually make them larger, going both clockwise and counterclockwise. 

For best results, repeat the exercise 10 times in each direction for each foot. Not only is this an effective way to reduce ankle swelling, but it’s also a great way to increase ankle range of motion and flexibility.

Retirement community resident doing exercises on a yoga ball.

5. Toe Lifts 

Swollen ankles are a common discomfort that can cause pain and discomfort. Fortunately, there’s a simple exercise that can help reduce the swelling. The exercise is called toe lifts and is easy to perform. Whether you’re sitting or standing, begin by lifting all five toes of one foot off the floor while keeping your heel in place. Then, slowly release them back down to the floor and repeat the process 15 times per foot. 

This exercise can help get the blood flowing to your ankles and reduce swelling, all while being easy to perform no matter where you are. So, why not give toe lifts a try and give your swollen ankles some relief?

6. Ankle Pumps 

Swollen ankles can be uncomfortable, but there is a simple exercise you can do to alleviate some of the discomfort. Ankle pumps involve moving your ankle up and down in a pumping motion as if pushing water out of a bucket. 

You can perform this exercise while sitting or standing in one place, but it is important to keep your leg still while doing so. By repeating the ankle pump exercise 10 times for each foot, the pumping action can help to reduce swelling and promote healthy circulation. It is a quick and easy way to take care of yourself when dealing with swollen ankles.

Bye Bye, Swollen Ankles

Poor circulation can lead to uncomfortable swelling in the ankles. Luckily, these six exercises are an easy way to help relieve the issue. From heel raises and towel stretches to seated calf raises and ankle pumps, there is an exercise for everyone! If you’re hoping to improve your overall mobility, then these exercises can help. 

Furthermore, reducing sugar and salt intake may bring further relief from bloating and swelling in the ankles as well. Last but not least, it’s important to take breaks from prolonged sitting or standing throughout your day. Doing this will reduce symptoms of swollen ankles significantly. 

Reach out to The Lodge at Lewes if you would like more information about exercising safely when dealing with swollen ankles, or book a tour of our community and amenities. Take refreshing steps towards better foot health today!

Written by The Lodge at Historic Lewes

More Articles By The Lodge at Historic Lewes
instagram facebook facebook2 pinterest twitter google-plus google linkedin2 yelp youtube phone location calendar share2 link star-full star star-half chevron-right chevron-left chevron-down chevron-up envelope fax