![]() They don’t specifically mention how many repetitions to do. Keep the other leg either flat or bent with the foot on the bed to take pressure off the back.Īfter finishing the exercises with one leg, switch to the alternate leg. While lying down, bring one knee up to the chest and then return the leg to the flat position. They should breathe slowly and deeply.Īim for 10 of these squeezes, 3 times a day.Įxercise 3: Single knee to chest (5:09 min in video) While doing this exercise, make sure your older adult doesn’t hold their breath. 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 sitting or lying down, tighten the glutes (butt muscles) – as if trying to pick up a quarter that’s between the butt cheeks □ It might even be fun to play some toe-tapping music to make it more fun.Įxercise 2: Butt squeezes (3:17 min in video) To make them a little more effective while seated, use a stool to elevate the feet.Īnother senior-friendly alternative (2:48 in video) is to tap the toes like tapping along to a song. It’s best to do this exercise while lying down, but it can also be done while seated. Go back and forth and aim for 30 repetitions, 3 times a day. Moving only the feet, point toes up toward the head and then point toes down away from head. #PICTURES OF SWOLLEN ANKLES DUE TO KIDNEY PROBLEMS HOW TO#Once the fluid is in the upper body, it can be processed by the kidneys and eliminated in urine.īecause these exercises help the body get rid of excess fluid, your older adult might need to use the bathroom more frequently.ģ simple home exercises for swollen legs and anklesįamous 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.Īs with any exercise, it’s always best to start slowly and increase over time to prevent injuries or discomfort. 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. How simple home exercises help reduce swelling in legs and ankles 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.Limit intake of salt and carbohydrates.Even moving knees and flexing ankles can help. Increasing overall movement and exercise – sitting or standing in one place for too long can increase swelling.Eating more magnesium-rich foods like nuts, seeds, legumes, whole grains, and leafy greens.Staying hydrated – it may sound counterintuitive, but dehydration can actually cause the body to retain more fluids.Elevating the legs to allow gravity to help with circulation.Wearing compression socks or compression stockings.Potential solutions that can help reduce swelling include: Lifestyle changes that can reduce swelling in ankles, legs, and feet The goal is to safely improve overall health and comfort. 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.įor example, it might be dangerous to reduce swelling in the legs with exercise if that makes a heart condition worse. What to do before starting exercises to get rid of swollen anklesīefore 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. It could be deep vein thrombosis (a blood clot), which would need immediate medical treatment. After surgery, when the body is healingĪnd if swelling only occurs on one side of the body, contact a doctor immediately.Congestive heart failure and other heart conditions.This type of swelling in extremities can also be signs of a serious underlying health condition.Įdema can be caused by a variety of different causes including: It’s called edema, usually happens on both sides of the body, and is common in older adults. Ankles, lower legs, and feet swell when the body retains fluid in the lower legs, ankles, and feet. ![]()
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