As people grow older, many are affected by swollen ankles and feet that can be uncomfortable, and even painful. This happens when excess fluid in the body gets pulled down by gravity and builds up in your lower body, primarily in the feet, legs, and ankles. This will generally happen on both sides of the body and can make moving around extremely difficult and even increase the risk of falling.
There are many reasons why swollen ankles in the elderly can occur, including health conditions like arthritis, heart failure, gout, and kidney disease. For some, this can also occur during the recovery process after surgery. Here at TerraBella Windsor Lake, we understand that being unable to do anything about your condition can be very stressful. This is why we have compiled a list of exercises that you can try out to ease your swollen ankles.
If you are feeling severe discomfort, it is important to get in touch with your doctor or healthcare provider for more advice and it would be best if you also get their approval before starting on any of these exercises.
Ankle Pumps
To begin, lie down on a comfortable surface like your bed and cough and elevate your feet. Now, making sure to only move your feet, point your toes at your head and then away. Repeat this for 30 repetitions, three times a day. If you are unable to complete the rep, just take note of how much you can do and aim to do better with adequate rest. To make this more fun, you can also perform this movement in tune to your preferred songs.
Single Knee to Chest
Once again, start in a position where you are lying down comfortably. Start the movement by pulling one knee up to your chest, holding it for a few seconds and then returning it back to a flat position. Keep your other leg in a comfortable bent or flat position to take pressure off of your back. Repeat this around 10 times with one leg before switching over to your alternate leg. If possible, do this activity three times a day, adjusting the frequency and repetitions as needed to suit your fitness level.
Butt Squeezes
This exercise can either be done lying down or sitting in a comfortable position. Once you are settled, try to tighten your butt muscles, or glutes, as though you are trying to pick something up with your butt cheeks. Hold the squeeze for a few seconds and then release and relax for a bit before repeating. Make sure to maintain a normal breathing rate when you are doing this exercise. As with the single knee to chest, aim for 10 repetitions, three times a day.
Health & Fitness Programs at TerraBella Windsor Lake
It can be hard to get started if you are doing the exercises unguided or alone. This is why at TerraBella Windsor Lake, we have introduced exclusive senior living programs that encourage our residents to stay active with different wellness programs. These cover a large range of activities with certified trainers in senior-centric environments. On top of this, we also have onsite therapy services as part of the amenities offered to ensure our residents in our independent living community have all the support they need to maintain active and fulfilling lifestyles.
For more information on our different programs and living options, contact us today.
