Effective Exercises to Ease Swollen Ankles

Discover simple, effective exercises to reduce swollen ankles and improve circulation. These targeted movements, including stretching, heel raises, and foot rolling, can help alleviate discomfort and restore mobility. Always consult a healthcare professional before beginning any new exercise program for swelling relief. Enhance your recovery with these easy tips for healthier, pain-free ankles.

Effective Exercises to Ease Swollen Ankles

Swelling in the ankles can stem from various factors such as pregnancy, high cholesterol, heart issues, obesity, kidney problems, or nerve injuries. Often, swelling may also occur in the legs rather than just the feet. Addressing this discomfort through targeted exercises can improve mobility and reduce pain. While resting helps, gentle movement is crucial to enhance blood flow. Here are some simple exercises to alleviate swollen ankles and promote better circulation.

Stretch and Point: Sit comfortably with legs extended. Point your toes outward as far as possible, then flex your ankles and return to the neutral position. Repeat at least ten times per foot, gradually increasing repetitions for improved results.

Grip and Spread: Place an elastic band between your toes. Squeeze your toes together and then spread them apart, feeling the stretch. This exercise helps restore mobility and reduces swelling.

This mobility exercise supports better blood flow and alleviates swelling.

Heel Raises: Stand upright and lift onto your toes, then slowly lower back down, rocking back onto your heels. This movement boosts circulation and strengthens leg muscles, aiding in swelling reduction.

Foot Rolling: Use a tennis ball placed under your foot. Roll the ball back and forth gently while standing on your foot to massage and relieve swelling.

Always consult a healthcare professional or physiotherapist before starting new exercises, especially if you have underlying health issues related to swelling.