Exercises to reduce oedema
Ankle pumps are one of the easiest ways to control swelling as they assist in pumping blood to the heart by muscle contraction which can relieve oedema and help to prevent deep vein thrombosis. Ankle pumps can be done lying down or sitting on a chair. Toes should be flexed and held for three seconds, then toes should be pointed down, as if pushing on a care accelerator, for three seconds. This cycle should be repeated ten times.
Glute squeezes are a highly effective exercise to reduce leg swelling and increase circulation. These can also be done sitting on a chair or lying down. The buttock muscles (glutes) should be squeezed, tightened, and held for a few seconds. The muscles should then be relaxed and the exercise repeated ten times.
Single Knee To Chest
This type of exercise can help with swollen ankles, strengthen knees, and won’t strain muscles. They should be carried out lying on your back, feet flat on floor with knees bent. Raise one leg to the chest and then bring it back down, followed by the other leg.
Lifestyle changes that can help reduce swelling
These can help to relieve oedema by relieving pressure and increasing circulation.
Magnesium Rich Diet
This can help swollen ankles as well as bone health, supporting a healthy nervous system and cognitive development.
Keeping hydrated can help reduce swelling, as dehydration makes the body hold on to the fluid is already has.
Epsom Salt Baths
Soaking feet in Epsom salts can ease muscle pain and swelling, and also ease stress and tension. They are magnesium-rich and can also help with muscle and joint pain.