Helping to reduce swollen ankles in older adults

Swollen ankles are a common problem for older adults due to reduced mobility, circulatory issues, medical conditions, and other factors. Understanding the cause and learning how to manage this can help to avoid painful or uncomfortable symptoms, and could help to ease the swelling. Here, we are taking a look at why swelling happens, the benefits of regular movement and exercise for swollen ankles, specific exercises to help, how to ensure safe practice while exercising, and lifestyle tips to help reduce swelling.At Home Instead, our aim is to help people age positively and in place by bringing expert care to their home. For nearly 20 years, we have been providing the highest standard of care, and creating industry-leading training programmes for our Care Professionals that are accredited by nursing and medical professionals. Today, we are the world’s largest global domiciliary care network, supporting over 100,000 older adults with personalised, tailored care at home. So whatever questions you have about swollen ankles, we can help.

Causes of ankle swelling

Some reasons for ankle swelling include (but are not limited to):Chronic Venous InsufficiencyChronic venous insufficiency can lead to oedema, causing ankle swelling in older adults. As valves in the veins lose their effectiveness with age, blood can remain in veins longer than it should, leading to symptoms like swelling, varicose veins and more. This tends to affect: 

• Older people, as it is more common in those over age 55
• Anyone with a family history of chronic venous insufficiency
• Those who are overweight
• Smokers
• Anyone who stands for long periods of time 
• Anyone with a sedentary lifestyle

Rheumatoid Arthritis 

Rheumatoid arthritis is one of the most common types of arthritis affecting older adults. It is a chronic autoimmune disorder causing the immune system to attack the body’s own tissues, leading to symptoms like pain, stiffness and swelling in the joints – this swelling can occur in the ankles. It is estimated around 1% of the UK population lives with rheumatoid arthritis, and you can learn more about this condition in our guide to living with arthritis.

Heart Issues 

A number of heart conditions, including heart failure, can cause symptoms such as swelling in the legs, feet and ankles. This happens when the heart is less able to pump blood around the body, causing fluid retention in certain areas such as the ankles. 

Deep Vein Thrombosis

Deep vein thrombosis (DVT) is a condition where blood clots can form in veins within the legs, blocking blood from returning to the heart. This can cause swelling of the legs, feet and ankles, and can be a serious health risk if not treated immediately. The risk of DVT increases in those over age 40.

Medication Issues

Some medications can cause side effects like swelling in the legs or ankles, including beta blockers, corticosteroids and blood pressure medications. Your doctor may help you manage this side effect with exercises if it is not serious, or they may be able to adjust your medication or dosage to reduce the swelling.Whatever the cause of swelling, you should address this with your doctor to help reduce or manage this symptom. Swollen ankles can lead to reduced mobility in older adults, as well as discomfort and other health concerns. Maintaining mobility can help maintain overall health and quality of life for older adults, so it is imperative that anything affecting this be addressed as soon as possible. You can read more in our guide to common mobility problems in the elderly.Important Reminder: Swollen ankles may be harmless, but could also indicate a more serious underlying health issue. Always seek medical care if your ankles swell suddenly or for no reason, you have one unexplained swollen ankle, you have had an ankle injury, or you experience accompanying pain, redness, or a temperature. You should also seek medical help if you have diabetes and experience ankle swelling. Call 999 in the case of emergencies, or if in doubt, call NHS 111 for immediate advice.

What exercises can help reduce swelling in the ankles? 

It is important to avoid sitting or lying still for long periods of time during the day if you can, as this can worsen swelling. A number of low impact exercises can help to reduce swollen ankles, and many can be done seated and easily implemented into your daily routine. Some of the most helpful include:

Ankle Pumps

You can do this exercise while lying down or sitting down. Straighten your foot out into a point, then bend your ankle back to create an L-shape with your foot. Do this in quick succession around 10 times on each foot to stimulate blood flow. If seated for most of the day, you should try to perform this exercise every 30-60 minutes. If this is uncomfortable for you due to the swelling, complete the action slowly. One studyfound this exercise can relieve oedema, and can help prevent deep vein thrombosis. You could also try ankle rotations, which can help to stimulate blood flow. 

Toe Raises 

Toe raises can be done while standing, and these involve lifting the toes up toward the sky while your heels are planted firmly on the ground. Doing this can stimulate blood flow in the feet and ankles, but be sure to do this exercise near a wall or solid piece of furniture so you can hold on to keep your balance. 

Calf Raises

While toe raises involve lifting the toe up, calf raises do the opposite, lifting the calves up while your toes stay grounded. This time you are lifting your body weight so they can be a little more challenging, but the motion of calf raises helps to push fluid out of the ankles. Begin with your feet shoulder-width apart and hold a wall or solid piece of furniture for balance. Slowly rise up onto your toes, bringing your heels off the ground, and then lower back down. This type of exercise has been found to support balance and muscle strength. 

Seated Marches 

A marching motion while standing can help to reduce swollen ankles, but you can also get the benefits from doing this motion seated. While sitting in a sturdy chair, raise one knee up then the other, as if you are marching on the spot. This can promote blood circulation and reduce swelling in the legs and ankles, and is simple to do while you watch TV or chat with a visiting relative. If seated for most of the day, you should try to perform this exercise every 30-60 minutes. 

Foot Rocks 

Foot rocks involve sitting in a sturdy chair with feet flat on the floor, slightly in front of you. Lift your heels off the floor with your toes still planted, then lift your toes off the ground with your heels still planted. As the name suggests, you are essentially rocking your feet back and forth, and you can repeat this while seated to reduce swelling in the ankles. If you feel confident in your balance, you can try the same motion while standing up and holding onto a piece of solid furniture for added support. 

How can older people ensure safety while doing these exercises? 

If you want to begin doing mobility exercises for your ankles to reduce swelling, make sure you are taking precautions to stay safe. For example:

• Start slowly and work your way up as you gain more movement in your ankles 
• Make sure any seated exercises are done in a comfortable, sturdy chair 
• Make sure any standing exercises are done next to a wall or immovable piece of furniture for balance support 
• Wear soft, supportive footwear that does not constrict swollen feet
• Speak to your doctor before beginning any new exercise routine to make sure it is right for you 

You can learn more in our guide to mobility-supporting balance exercises for elderly people.

What else can help with swollen ankles, and can home care services offer support?

Firstly, speaking to your GP about swollen ankles could reveal any underlying conditions causing this, and make it easier for them to diagnose. It may be helpful to keep a simple log of when the swelling occurs, including the time of day, whether or not it happens after sitting, or whether or not it is linked to meals or possibly medications. This can support your GP or pharmacist in finding the appropriate treatment. As well as speaking to your GP and doing regular ankle exercises, it can help to drink plenty of fluids throughout the day to stay hydrated, elevate your legs often to reduce swelling, and eat a balanced and nutritious diet to improve your overall health. If you struggle to make any of these lifestyle changes, or would like to feel safer when doing ankle exercises, a home care worker could offer the support you need. Compression socks may also be helpful in some cases, but it is important to speak to your GP before use. They should be properly fitted, and may not be suitable for people with certain medical conditions that cause circulation issues, so always seek clinical advice before buying or using these. Home care services can assist with conditions that cause swelling, both by helping to manage and treat the underlying cause, and by encouraging the above healthy lifestyle initiatives to reduce ankle swelling. Home care support can help older people with:

• Bathing, getting dressed, and other personal care needs
• Cooking and preparing meals 
• Doing gentlehousework and home maintenance 
• Moving and arranging furniture in the home to prevent falls
• Helping to arrange mobility aids and home adaptations
• Assisting with prescribed activities from doctors, like assisted walks or exercises to reduce swelling 
• Monitoring health conditions
• Providing emotional support and companionship to promote wellbeing 
• Coordinating visits from specialists like physical therapists
• Providinglive-in supportif care needs are more demanding and frequent 

Support from a dedicated carer like our experienced Care Professionals at Home Instead can make swollen ankles more manageable for older adults. If you or a loved one requires help with any of the above, our highly trained Care Professionals are experienced in helping older people who struggle with mobility due to ankle swelling. We provide everything from general companionship and mobility care to more specialised, complex care needs and respite care for families. Whatever support you need, reach out to your local Home Instead office to discuss your options.