Is Walking Good for Swollen Ankles?

Swollen ankles are a common issue, especially among older adults or those with certain medical conditions. Whether caused by fluid retention, poor circulation or prolonged periods of sitting or standing, ankle swelling can be uncomfortable and even impact mobility.

If you or a loved one is experiencing swollen ankles, you may wonder whether walking will help or make things worse. In this guide, we’ll explore the causes of ankle swelling, how walking affects it and how to approach movement safely and effectively to manage symptoms.

Why do ankles swell?

Swollen ankles can occur for many reasons, ranging from lifestyle habits to medical conditions. In most cases, swelling occurs when fluid accumulates in the tissues of the lower legs and feet, a condition known as edema.

Some of the most common causes of ankle swelling include:

• Sitting or standing for long periods – Staying in the same position for too long can slow circulation and cause fluid to pool in the lower limbs.
• Hot weather – In warmer temperatures, blood vessels naturally expand, making it harder for blood to return from the legs to the heart.
• Certain medications – Some blood pressure medications, hormone therapies and anti-inflammatory drugs may contribute to water retention and swelling.
• Age-related changes – As we age, our veins become less efficient at pumping blood back to the heart, which increases the likelihood of fluid retention.
• Chronic conditions – Swelling can be a symptom of underlying issues like heart failure, kidney or liver disease, varicose veins or venous insufficiency.

While occasional mild swelling is usually nothing to worry about, a healthcare professional should always assess persistent or severe swelling to rule out serious underlying causes.

Can walking help reduce swelling?

The short answer is yes, walking is often one of the best ways to manage and reduce swollen ankles. Gentle movement stimulates blood flow, encourages fluid to move back toward the heart and helps prevent fluid from pooling in the lower limbs.

Here’s how walking can help:

1. Improves circulation

Walking gets the calf muscles pumping, which acts like a “second heart” to push blood and lymphatic fluid up from the legs and back toward the heart. This can significantly reduce the amount of fluid that builds up around the ankles.

 

2. Prevents stiffness and discomfort

Staying still for too long allows fluid to accumulate and joints to stiffen. Light movement, such as walking around the house or garden, helps to keep muscles and joints flexible, easing discomfort and improving overall mobility.

 

3. Supports long-term vascular health

Regular walking helps to maintain healthy blood vessels and reduces the risk of developing conditions like deep vein thrombosis (DVT) or chronic venous insufficiency, both of which can contribute to swelling.

Tips for walking with swollen ankles

While walking is generally beneficial, it’s important to approach it in a way that supports recovery and doesn’t place undue strain on the body.

Here are some tips to walk safely and effectively:

• Start slowly and gently – Begin with short walks, even just a few minutes at a time, and gradually increase as tolerated.
• Avoid walking on hard surfaces – Choose soft, even surfaces like carpet, grass or cushioned walking paths to reduce impact on your joints.
• Wear supportive footwear – Comfortable, well-fitting shoes with arch support can help distribute pressure evenly and reduce swelling.
• Take breaks and elevate legs – After walking, take time to rest with your feet elevated above heart level to help drain fluid from the legs.
• Listen to your body – If walking causes pain or the swelling worsens, stop and seek medical advice.

When walking might not be enough

While walking is beneficial for many people, there are cases where it might not be enough to relieve ankle swelling, or where swelling is a sign of something more serious.

Consider seeking medical advice if:

• The swelling is sudden, severe or painful
• Only one leg is affected
• There are other symptoms such as chest pain, shortness of breath or changes in skin color
• The swelling doesn’t improve with rest and elevation

These could be signs of a more serious issue such as a blood clot, heart problem or infection, and should be assessed promptly.

Other ways to reduce ankle swelling

In addition to walking, several other strategies can help manage swelling at home:

Elevation

Raising your feet above heart level for 20–30 minutes a few times a day can encourage fluid to move away from the ankles and reduce pressure in the veins.

Compression

Wearing compression stockings (when advised by a healthcare professional) can help prevent fluid buildup by gently squeezing the legs to support circulation.

Staying hydrated

It may seem counterintuitive, but drinking enough water helps your body release excess fluid and reduces the risk of water retention.

Avoiding salt

A high-sodium diet can lead to fluid retention and worsen swelling. Reducing salt intake may help keep swelling under control.

Gentle stretches and leg movements

Even if walking isn’t possible, small leg movements and ankle rolls while seated can help promote blood flow and reduce the risk of further swelling.

How home care can support mobility and wellbeing

For older adults living with swollen ankles or circulation issues, having a consistent support system at home can make a meaningful difference.

Here’s how home care can help:

Encouraging gentle exercise and mobility

A trained carer can support your loved one with daily walking or safe mobility exercises, helping to manage swelling and maintain independence.

Providing help with healthy meals and hydration

Maintaining a low-sodium diet and staying well-hydrated is easier with help at home. Carers can assist with meal planning, prep and fluid reminders to support overall health.

Monitoring symptoms and changes

Carers can observe any changes in swelling, discomfort, or mobility and alert healthcare professionals if needed, allowing for early intervention and peace of mind.

Reducing risks through consistent care

By supporting daily movement, leg elevation and other lifestyle strategies, home carers can help reduce the risk of complications and improve comfort at home.

Talk to us today

At Trinity Homecare, our goal is to help you or your loved one live well in the comfort and familiarity of your own home. Whether you’re recovering from illness or simply need support with day-to-day mobility, we’re here to help.

We provide tailored care that promotes independence, improves well-being and reduces the risks linked to swelling and circulation problems.

Call us now on 020 4572 5930 for a confidential chat or to request a free, no-obligation quotation. If you’re getting in touch outside of office hours, complete our online form and we’ll be in touch the next day.