Swollen feet can be a source of pain and discomfort. But exercise can be a great way to help reduce swelling in the feet or ankles, according to MedlinePlus.
These six exercises are intended to help improve circulation in your feet by increasing range of motion in your feet, ankles, and legs. Talk with your doctor before starting these exercises if you’re experiencing an illness or injury that may have to do with the swelling.
1. Point and Flex
This simple foot exercise can be performed while seated in a chair or on the floor:
- Sit either on the floor with one leg extending away from your body or on a chair with one foot on the floor and the other foot elevated several inches off the floor.
- With your back straight and arms at your sides, point your toes forward and away from you as far as you can without straining or overstretching.
- Hold for five seconds before bending your foot back, pointing your toes up to the sky and your heel away from your body.
- Hold for five more seconds and repeat 10 times before switching feet.
2. ABCs
Kick the simple point-and-flex exercise up a notch with some additional lateral and medial ankle movements:
- Sit in a chair with your back straight and feet flat on the floor.
- With your hands on your upper thighs, extend your right leg out until it's parallel with the floor.
- Alternatively, you can sit on the floor, legs extended in front of you, and then pull one bent knee in toward your chest, holding it stable with your arms.
- From this position, pretend your foot is a paintbrush and you're going to paint the alphabet with your toes.
- Start with the letter A and move all the way through the alphabet.
- Repeat with your other foot.
3. Toe Squeeze
This exercise works out your toe muscles. The squeezing motion will also promote increased blood flood to your feet — research shows that blood flow vastly increases when muscles contract during exercise:
- While seated, place a cotton ball or any other flexible object in between each of your toes.
- Once all toes are secure, squeeze your toes together, making sure your abdominal muscles are tight and your back is straight as you do so.
- Hold this squeezing position for five seconds before relaxing.
- Repeat this toe squeeze exercise 10 times before switching feet.
4. Resistance Band In-and-Outs
This swollen-foot exercise that focuses on the ankle can be performed with a rubber therapy band or any other type of resistance band you can find:
- Use a thick rubber band to hold your feet together, touching your big toes to each other.
- Once it's secure, sit down on the floor with your legs extended and arms at your sides (or holding the ends of the resistance band).
- Pull the tops of your feet away from each other, feeling the resistance of the rubber band as you do so.
- Hold this position for five seconds before relaxing.
- Repeat 10 times.
5. Foot Rocker
This is a more advanced version of the point-and-flex, but it has the added bonus of working out your ankles and calves. Try not to rely too heavily on momentum to carry you back and forth, but rather control your movements:
- Start by standing flat on your feet with good posture.
- Rock forward onto the balls of your feet, pausing for a beat, and then rock back on your heels.
- Pause and repeat for 10 complete rocks.
6. Tennis Ball Massage
While this isn't necessarily an exercise, it will help increase circulation to your feet as you gently massage the soles of your feet with a tennis or lacrosse ball. Research shows that foot massages may be effective in lessening peripheral edema:
- Either sit on a chair with your feet on the floor or stand up straight.
- Place a tennis or lacrosse ball under the arch of your right foot.
- Roll the ball around under your foot, applying slight pressure (but not to the point of pain) as the ball goes from the heel to the toes and back.
- Continue for 30 seconds on each side before switching.
Other Tips for Swollen Feet
While exercise can help reduce swelling in your feet, there are some other things you can try as well:
- If you sit or stand for long periods of time throughout the day, make sure you get up and move around at least every two hours (if not every hour).
- Try light cardio, yoga, or other low-impact exercises, which help your heart circulate your blood more effectively. According to Harvard Health, regularly exercising muscles creates more blood vessels.
- Maintain a moderate weight based on your age, height, and other factors.
- Try wearing support hose or compression socks (especially if you’re on a long flight) to try to prevent blood from pooling in any one area.
- At night, place a pillow under your feet to keep them elevated while you're sleeping. According to MedlinePlus, lying down with your legs above your heart can help reduce foot swelling.
