Many older people are affected by swollen legs and ankles. This can make moving about harder for them, causing the lower body to feel heavy and uncomfortable, and increasing the risk of falls as well. There are some exercises and lifestyle changes that can help you if you face this issue. Read on to learn more about how to relieve swollen legs and ankles in older adults.
Lifestyle Changes that Can Help
Here are some lifestyle changes that can help to reduce the swelling in the legs, ankles, and feet:
- Make sure your shoes are not too tight
- Wearing compression socks or stockings
- Staying hydrated
- Elevating the legs to improve circulation.
- Increasing overall movement and exercise
- Limit intake of salt and carbohydrates
- Eating more magnesium-rich foods such as seeds, nuts, legumes, leafy greens, and whole grains.
- Losing excess weight
- Taking Epsom salt baths
Simple Home Exercises
There are some simple home exercises that can work against gravity and help the body move fluids from your feet and back into the center area of the body. When the fluid is in the upper body, it can be processed by the kidneys and removed via the urine.
- Ankle Pumps
Lie down and elevate your feet. By moving your feet only, point the toes up toward your head and then point them down and away from the head. Do this back and forth about 30 times. It is best to do this while you are lying down but you can also do it while sitting. Another way to make it fun is to do this exercise along with a song.
- Butt Squeezes
While you are lying down or sitting, tighten your glutes as if you are trying to keep a quarter between your butt cheeks. Go slowly at first and hold the squeeze for a few seconds. Then, release and relax for a few more seconds before the next squeeze. While doing this, make sure you don’t hold your breath. You should be breathing deeply and slowly. Try doing 10 of these squeezes.
- Single Knee to Chest
While you are lying down, bring your knee up to your chest. Then, return the same leg to the flat position. Keep the other leg bent or flat with the foot on the bed to remove the pressure from the back. After doing the exercise with one leg, switch to the other leg. Try doing about 10 repetitions for each side or see how many works best for you.
Health and Fitness Program in Lakeside At Mallard Landing
Lakeside At Mallard Landing is a retirement community that our residents can call home. Here, we provide you with many amenities and services. We hope to provide you with high-quality service and care. With our Dimensions Health and Fitness program catered to the elderly, it will help our residents to live a healthier lifestyle. Contact us today to find out more about our fitness programs.
