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Senior Exercises to Soothe Swollen Ankles

Swollen ankles can be a pesky and uncomfortable issue, especially for older adults. Whether it’s due to age-related changes, prolonged sitting, or other underlying health conditions, swollen ankles can significantly impact a senior’s quality of life. Fortunately, there are simple exercises that older adults can incorporate into their daily routine to alleviate this discomfort and even improve their overall mobility. Let’s take a closer look at the list of exercises that our senior caregivers in Morris County put together: 

  1. Ankle Circles

This gentle exercise helps improve circulation and flexibility in the ankles.

  • Sit comfortably on a chair or on the edge of your bed.
  • Lift one foot off the ground and rotate your ankle in a circular motion.
  • Perform 10 clockwise circles, then switch to 10 counterclockwise circles.
  • Repeat with the other ankle.
  1. Toe Taps

Toe taps are an effective way to engage the muscles in your legs and feet while seated.

  • Sit with your feet flat on the ground.
  • Lift your toes off the ground while keeping your heels planted.
  • Lower your toes back down to tap the ground.
  • Perform 10-15 repetitions.
  1. Calf Raises

Calf raises strengthen the muscles in your calves, which can help reduce swelling in the ankles.

  • Stand behind a sturdy chair or counter for support.
  • Lean forward on your toes and lift your heels off the ground as high as you can, then slowly lower them back down.
  • Repeat 10-15 times.
  1. Leg Lifts

Leg lifts target the muscles in your thighs and can help improve circulation in your legs.

  • Sit on a chair with your feet flat on the ground.
  • Lift one leg off the ground, keeping it straight.
  • Hold for a few seconds, then lower it back down.
  • Repeat with the other leg.
  1. Water Aerobics

Water aerobics is a low-impact exercise that provides resistance to help strengthen muscles and improve circulation. Join a local senior center or gym that offers water aerobics classes.

Follow the instructor’s lead and perform exercises such as leg kicks, arm circles, and jogging in place. The added buoyancy of the water helps reduce strain on your joints and improves mobility.

Active Seniors Stay Motivated at Lester Senior Living in NJ

 

It can be difficult to stay motivated to perform these exercises every single day. Many people who stick to a consistent fitness routine owe it to their accountability partners – people in their circle who gently remind and encourage them to keep going. Active senior living communities like Lester Senior Living in Morris County, can act as the greatest accountability partner for your senior loved one. Our community provides a diverse range of daily exercise programs tailored to the needs of older adults. With supervised classes led by caregivers, residents can safely engage in physical activity to keep swollen ankles and other physical ailments at bay. These programs are designed to accommodate varying mobility levels, ensuring that every resident can participate comfortably.

Swollen ankles may be a common issue among older adults, but with the right exercises and support, it’s possible to find relief and maintain an active lifestyle. So don’t let discomfort hold you back – incorporate these exercises into your routine and consider joining an independent living community like Lester Senior Living for additional support and encouragement. Your ankles will thank you for it!

To learn more about how we support seniors in Morris County, NJ, please give us a call or visit our website at: https://jchcorp.org