Ankle swelling is a common issue for older persons. Those affected by this condition may find it challenging to move around as a result, and their lower bodies may feel heavy and uncomfortable. Older adults can benefit from simple workouts and lifestyle adjustments if they experience this.
Seasons Retirement urges older people to participate in light to moderate physical activities and exercises to manage this health condition effectively. Click here to learn more about simple exercises for a swollen ankle. Always check with your doctor before starting a new exercise regime.
Continue reading for tips on how to get rid of swollen ankles fast in older people.
- The cause of swollen ankles.
An older adult may experience ankle swelling. Ankle and foot swelling is a common condition affecting older people and is brought on by fluid build-up in the soft tissue around the ankles or ankle joints. This fluid build-up and swelling are referred to as edema.
Long-term standing, a salt-rich diet, prolonged sitting, an ankle injury, or the use of certain medications can all cause swelling. Several underlying medical conditions might also bring it on. Although ankle swelling is typical, it should not be discounted or disregarded.
The good news is that older adults can learn how to reduce swelling in feet and also get rid of swollen ankles.
- Simple home exercise
It has been discovered that some easy home workouts can assist the body move fluids up from the feet and back into the centre of the body by working against gravity. Once in the upper body, the fluid can be processed by the kidneys and removed through the urine.
Since these workouts assist the body in removing extra fluid, older people may need to use the restroom more frequently.
Focusing on body regions affected by swelling can be difficult, but it can help reduce swelling and expel extra fluid. Even the simplest movements and exercises can help circulate blood and lymph and strengthen the cardiovascular system.
Before starting a new physical fitness regimen, it is vital to check with a physician if any additional conditions restrict an older adult from being active or requiring special attention. A doctor or physical therapist may also be able to recommend particular exercises to help relieve symptoms.
- Avoid tight-fitting shoes
A decent shoe should have a cushioned heel, a firm sole that does not readily twist or bend, and flexibility in the appropriate place based on the style of the shoe.
The shoe’s upper section will be more pleasant to wear for a more extended period and less prone to skin irritations or chafing if it is made of a soft, breathable material.
The shoe’s upper half should feature laces or straps to keep the foot comfortably in position during movement.
The shoe or the insert within the shoe should have some arch support. Simply removing the original insert and replacing it with a high-quality off-the-shelf orthotic can improve the fit of many shoes. Custom orthotics are rarely needed and should be recommended by your foot and ankle orthopedic specialist for certain foot conditions.
- Use compression socks
Compression socks and stockings help to prevent or minimize swelling in the legs. Compression aids in applying pressure to swelling feet or ankles, significantly reducing the area. It, in turn, increases the velocity of the blood, which boosts circulation. Older adults searching for how to reduce swelling in feet and ankles might find this method compelling.
The socks are tighter at the bottom, squeezing the veins and forcing blood back to the heart from the feet. The flow of blood raises the oxygen level in the foot, which helps to alleviate edema and ultimately reduces the risk of falling in all adults.
However, not all stockings are appropriate for all cases when treating edema. For treatment, see a doctor. The doctor will assess the situation and recommend the best compression socks.
- Leg elevation
Another suggestion on how to get rid of swollen ankles fast is the proper elevation of the legs. Older adults can aid circulation by lying down with the affected limb(s) elevated above the heart. It could be challenging for an older person to maintain consistent leg elevation throughout the day, but this is one of the most straightforward methods for reducing swelling.
A slight elevation might be beneficial even when you’re sleeping at night. Various goods, including pillows, slings, and wedges, can promote comfortable placement depending on the portion of the body that has to be lifted.
- Eat healthy, low-salt meals.
A low-sodium diet is essential for maintaining cardiovascular health and reducing fluid retention. Instead of using salt, older people could add flavour to their food using fresh herbs, citrus, and other sodium-free seasonings. When selecting goods, sift through the nutrition labels.
Remember that the current Canadian Dietary Guidelines prescribe a maximum of 2,300 mg of salt daily for individuals. While the body requires salt to function correctly, a physician or dietician can assist an older adult in developing a balanced and healthy low-sodium diet to reduce swelling. This advice can help older adults explore how to get rid of swollen feet.
- Avoid prolonged sitting.
Water naturally pushes down into the arms, legs, and feet when we sit or stand in one spot for an extended period. Older ones should only sit or stand for a short time if they experience foot or ankle swelling. Moving or taking a quick stroll can be helpful.
Older adults seeking information on how to get rid of swollen ankles fast can benefit from these tips. They would be able to learn how to get rid of swollen ankles and be comfortable at home for as long as possible by understanding the underlying causes and symptoms of edema.
We at Seasons Retirement are committed to assisting our residents in living their best lives and maintaining their health and wellness.
Talking with a health professional about treatment choices and changing lifestyles is recommended.