Swelling in the feet and ankles—also known as edema—is a common problem affecting many people. It usually occurs due to fluid retention and poor circulation, often caused by prolonged sitting or standing, pregnancy, injury, high salt intake, or certain medications. In some cases, swelling may also signal underlying health conditions such as heart, kidney, or liver disorders, which cause excess fluid to accumulate in body tissues.
If you are experiencing persistent swelling, it is important to identify the root cause so it can be treated effectively. While temporary swelling can be managed with lifestyle changes and exercises, chronic edema requires medical evaluation.
Certain exercises can help reduce swelling by improving circulation and promoting lymphatic drainage. Here are some effective exercises to relieve swelling in the feet and ankles.
1. Ankle Pumps
Ankle pumps mimic the natural pumping action of the calf muscles, helping push fluid upward against gravity. To perform this exercise, sit or lie down with your legs extended. Point your toes toward your head, then away from you, slowly and gently. Repeat 10 to 20 times and perform multiple sets throughout the day. This exercise is especially helpful for people with desk jobs or limited mobility.
2. Ankle Circles
Ankle circles improve joint mobility and stimulate blood flow around the feet and ankles. Sit on a chair or stand while holding a wall for support, lift one foot slightly, and draw slow circles in the air using your toes. Do 10 clockwise and 10 counterclockwise rotations, then switch legs. Complete two to three sets daily to improve flexibility and reduce fluid buildup.
3. Toe Lifts
Toe lifts help activate the small muscles in the feet that assist in pumping fluid back toward the heart. Sit or stand with your heels on the floor, lift your toes as high as possible, spread them slightly, and lower them slowly. Perform 15 repetitions per foot for two to three sets daily.
4. Calf Raises
Calf raises are excellent for squeezing excess fluid out of the feet and ankles. Stand with your feet hip-width apart, hold onto a chair or wall for balance, and rise onto your tiptoes. Hold for two seconds, then lower slowly. Start with 10 to 15 repetitions for two sets and gradually increase intensity. This exercise also strengthens the calf muscles.
5. Heel Slides
Heel slides engage the hamstrings and quadriceps, helping improve blood flow in the legs. Sit in a chair with your feet flat on the floor, slide one heel toward your body, hold briefly, then slide it back. Alternate legs for 10 to 15 repetitions per leg, completing two sets.
6. Straight Leg Raises
Straight leg raises help shift fluid upward while elevating the leg. Lie on your back with one knee bent, lift the other straight leg, hold for three to five seconds, and lower slowly. Perform 10 repetitions per leg for two sets.
7. Walking or Marching in Place
Brisk walking or marching in place for 20 to 30 minutes daily can significantly reduce swelling. If you have joint pain, pool walking is a great alternative, as water provides natural compression and support.
Important Note
If swelling is sudden, painful, or accompanied by symptoms like chest pain, shortness of breath, or skin redness, seek medical attention immediately.
Disclaimer: This content is for general informational purposes only and is not a substitute for professional medical advice. Consult a healthcare provider for personalised guidance.