Effective Exercises to Reduce Swollen Ankles
Discover effective exercises to reduce swollen ankles and improve circulation. Gentle movements like toe flexes, band stretches, tiptoe lifts, and foot rolling can help alleviate swelling and boost mobility. Always seek medical advice before beginning new routines.
Swollen ankles and feet can result from various conditions such as pregnancy, high cholesterol, cardiovascular issues, obesity, kidney problems, or nerve injuries. Often, swelling extends to the legs as well. Addressing this swelling promptly is vital for improved mobility and comfort. Resting helps, but gentle movement enhances blood flow. Below are some targeted exercises to help reduce ankle swelling and promote circulation.
Point and Flex: Sit with legs extended and point your toes outward as far as possible, then flex your ankles back toward you. Repeat at least ten times per foot, gradually increasing repetitions for increased benefit.
Squeeze and Spread: Place an elastic band around your toes. Squeeze your toes inward, then open them wide, stretching the band. This exercise helps restore mobility in swollen ankles.
Tiptoe Raises: Stand upright and lift onto your toes, holding briefly, then gently lower back down. Rock back onto your heels for a few seconds. This movement enhances circulation and strengthens lower leg muscles.
Foot Rolling: Use a tennis ball under your foot. Roll the ball back and forth gently while standing, covering the entire sole. Repeat with each foot to aid in swelling reduction.
Always consult a healthcare professional before starting these exercises to ensure they suit your specific condition and cause of swelling.
