How to Reduce Swelling in Your Ankles or Feet With One Easy Excercise

Many people, especially the elderly or those with diabetes, suffer from swollen ankles, also known as edema. As an experienced Geriatric Massage Therapist, I am going to tell you how to easily and quickly help relieve that swelling. You can do it yourself with just a few minutes a day. No gimmick, this works!

Difficulty: Easy

Instructions

1. Swelling in the ankles or feet is usually due to the body's decreased ability to move interstitial fluid back into the lymphatic system which runs throughout the body, filtering and recirculating it. Gravity is the main culprit but such things as aging or illness add to this.

2. One easy exercise, where you don't even have to get off the couch or bed, will help alleviate this kind of swelling. Lay or sit with your legs our straight in front of you, shoes off.

3. Simply point your toes away from you, then pull your toes back toward you, doing this several times to the fullest extent possible. "Point and Pull"..repeat. This allows your ankles to act as an old fashioned water pump, coaxing the fluid to move and naturally flow up your legs again. Do this as often as you can and you will see a marked difference!

Tips & Warnings

• Other similar moves such as rolling your ankles in a circle, leading with the big toe, then reversing directions, will also be beneficial.
• Keeping off your feet for extended periods of time and putting them up off the floor whenever possible will also help alleviate swelling. Your body will have to work less hard to move the fluid this way.
• If you have any doubts or questions or the swelling becomes worse, consult your physician.

Resources

• "eHow Health & Fitness Guide."