9 Exercises to Improve Leg and Ankle Swelling
There are many causes of lower extremity swelling, ranging from simply being on your feet all day, to arthritis, tendonitis, peripheral vascular disease, and an array of other problems. If you do experience swelling in your feet and ankles, it can feel uncomfortable, even to the point of pain. Here are some easy exercises you can do to help to decrease the swelling and increase your range of motion. The first thing to do is sit in a comfortable place with your feet elevated and free to move. These are all simple things to do while watching TV, reading a book, or checking your e-mail.
Range of Motion and Swelling:
1. Ankle Circles: Move your feet around in a clockwise motion 20 times, slowly. Then reverse and go counter clockwise 20 times, slowly.
2. Point and Flex: Point your toes as far forward as you can. Now pull your toes back toward your shins. This is also called plantarflexion/dorsiflexion. Repeat each motion 20 times slowly.
3. Side to Sides: This is also called inversion and eversion. Turn your feet out to the sides, then in toward each other. Repeat each motion 20 times slowly.
4. Alphabet Writing: Now imagine there is a chalkboard near your toes and your toes are the chalk. Use your toes to write out each letter. Try upper case and lower case!
Strengthen:
1. Dorsiflexion with Resistance: Have a friend hold a resistance band, or tie it around a chair or table. Loop the other end around your toe. Slowly pull your toes toward you 10 times. Switch feet and repeat. Do 2-3 sets on each foot.
2. Plantar Flexion with Resistance. Now you hold the band ends with your hands and loop around your toes. Slowly press against the resistance 10 times. Switch feet and repeat. Do 2-3 sets on each foot.
3. Inversion with Resistance: Hook the band around something to the side of you, slowly invert, or tilt your foot toward the midline of your body. Perform 2-3 sets of 10 on each side.
4. Eversion with Resistance: Hook the band around something to the opposite side and slowly evert, or tilt your foot away from the midline of your body. Perform 2-3 sets of 10 on each side.
5. Heel/Toe Raises: Place your feet flat on the floor while sitting in a supportive chair. Slowly raise your heels, lower, then lift your toes off the floor. Repeat 10 times and perform 2-3 sets.
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