Swollen ankles can be a common problem for many adults as they get older—but the challenges of aging don’t have to prevent you from living well.
It’s not always easy to know the best types of exercise for seniors; however, with a tailored exercise program and guidance from an experienced team, many older adults can remain active and healthy—even with challenges like swollen ankles.
Here are 6 easy exercises we often recommend for our residents with swollen ankles:
- Ankle pumps
- Ankle circles
- Heel-toe rocking
- Towel stretches
- Calf raises
- Seated marches
Learning how to do these common exercises can be the first step to improving ankle strength and mobility—and they could also help reduce swelling. Through our Stronger Living program, we can also help you or your loved one thrive with a personalized approach to health and wellness.
Recommend Exercises for Swollen Ankles
Swollen ankles typically occur when fluid accumulates around the joints, often due to prolonged sitting or standing. Through gentle movement and stretching, you can help stimulate blood flow and reduce inflammation.
These exercises can act as natural pumps for your body, encouraging fluid to flow back out of the affected area. If you’re trying these for the first time, we recommend doing them with a partner or someone else who can provide guidance and assistance if needed.
Ankle Pumps
- Sit comfortably with your feet flat on the ground.
- Lift your toes off the floor while keeping your heels down
- Alternate by raising your heels while keeping your toes down
- Repeat this up-and-down motion for 20–30 repetitions, 2–3 times a day
Ankle Circles
- Sit or lie down with one leg extended
- Gently lift your foot and rotate it clockwise 10 times, then counterclockwise 10 times.
- Switch ankles & repeat 2–3 times per leg
Heel-Toe Rocking
- While standing, hold onto a steady surface for balance and lift your heels off the ground, shifting onto the balls of your feet
- Slowly lower your heels and roll onto your toes.
- Repeat this rocking motion for 15–20 repetitions
Towel Stretches
- Sit on the floor with your legs extended
- Wrap a towel or resistance band around the ball of your foot, holding both ends in your hands
- Pull the towel gently toward you, flexing your foot upward. Hold this position for 15–20 seconds
- Repeat 3–5 times per foot
Calf Raises
- Stand with your feet hip-width apart, holding onto a chair or counter for support
- Slowly rise onto the balls of your feet, lifting your heels as high as possible
- Hold for 2–3 seconds before lowering back down
- Complete 10–15 repetitions, 2–3 times daily
Tip: Prefer a seated option? Simply lift and lower your heels while sitting.
Seated Marches
- Sit in a sturdy chair with your feet flat on the ground
- Lift one knee toward your chest like you’re marching, bring it down, & repeat with the other leg
- Alternate legs for 20–30 total repetitions, 2–3 times daily
Tips to Avoid an Injury
Preventing injuries is all about creating safe habits and being mindful of your body’s limits. Here are some tips to help you stay active and injury-free:
- Wear proper gear, including appropriate footwear & supportive equipment that suits your activity to reduce strain on your body
- Consider placing a chair nearby for support if needed
- Practice good form & technique to avoid unnecessary stress on joints & muscles
- Whether you’re exercising, lifting objects, or simply performing daily tasks, focus on maintaining proper posture
- Listen to your body & don’t push yourself beyond your limits
- Pay attention to signs like fatigue or discomfort & rest when needed
- Stay consistent to help your body become more resilient & reduce your risk of injuries over time
- Gradually build strength & endurance through regular physical activity
How to Manage Swollen Ankles
If you or a loved one often has swollen ankles, it’s important to take steps to find out why. Sometimes, swollen ankles can be a sign of other underlying health conditions.
When combined with gentle lifestyle adjustments and regular movement, you and your loved one can manage swollen ankles in a way that supports comfort and mobility.
If you’re already aware of why the swelling is occurring and you need to manage it, try the following tips we recommend for our residents.
Elevate the Feet
Elevating your legs above heart level for periods throughout the day can help improve circulation and reduce fluid pooling in the lower extremities.
Stay Active
Gentle exercises, like walking, stretching, or participating in chair yoga, can promote blood flow and reduce swelling. Aim for consistent, low-impact daily activity.
Dress for Comfort
Wearing loose-fitting clothing and compression socks, as recommended by a doctor, can help reduce swelling and improve circulation.
Stay Hydrated
Drinking plenty of water supports overall circulation and can reduce fluid retention. Also, avoid high-sodium foods, as they can exacerbate swelling.
Check-In with a Doctor
You should always have persistent or severe swelling evaluated by a healthcare professional who can rule out any underlying conditions and develop a tailored care plan.
Enjoy Stronger Living with Our Community
All American Assisted Living in Hanson is more than just a vibrant community for seniors. Our community is also a place where older adults can get encouragement and personalized support for healthy living.
We invite you to visit us for a tour and learn more about how we help our residents manage all kinds of challenges, like swollen ankles. We want the people who call our community home to enjoy every day.
Contact us today to book a tour and learn more.
