5 Simple Exercises to Relieve Swelling in Your Legs and Feet

Have you ever looked down at your legs or feet and noticed they were red, puffy, or swollen? While it can be concerning, it’s often not a sign of something serious. Swelling in the legs and feet is common and can usually be managed through healthy lifestyle changes such as maintaining a balanced diet, exercising regularly, and quitting smoking.

Exercise is one of the best ways to reduce swelling, improve circulation, and prevent blood or lymph fluid from pooling in your lower extremities. If you’re dealing with swollen legs or feet, don’t be discouraged – exercise can help, even if you’re not currently active. However, be sure to consult with your primary care physician before starting any new exercise routine. Once you get the green light, here are 5 simple exercises that can help:

1) Walking In Place

If walking outside or using a treadmill feels challenging due to arthritis or balance issues, try walking in place. It’s an easy and safe way to get moving without putting unnecessary strain on your body.

• Stand next to a sturdy object like a table, desk, or chair.
• Hold onto the object for support and begin walking in place.
• If you’re new to exercise, start with just 5 minutes of walking in place. Gradually increase your time in 5-10 minute intervals as you gain strength and stamina.
• Eventually, you may be able to walk for 30 minutes or more at a time.

2) Lying Down Trunk Rotation

This exercise is excellent for improving flexibility and stretching your lower abdomen and hips.

• Lie flat on your back and bend your knees, keeping the soles of your feet flat on the ground.
• Slowly let both knees fall to one side until you feel a gentle stretch in your hips and abdomen.
• Be mindful not to arch your lower back.
• Hold the stretch for 15-20 seconds, then return your knees to the center.
• Repeat the movement by letting your knees fall to the other side.
• Aim for about 20 repetitions on each side.

3) Cycling

Cycling is a low-impact exercise that promotes circulation and strengthens your heart, which can help reduce swelling in the legs and feet. It’s also easier on the knees, making it ideal if you have foot or ankle issues like plantar fasciitis.

If you’re not able to cycle outside, consider using a stationary bike. Many senior-friendly videos and exercises are available online to help you get started with cycling as a safe, effective activity.

4) Standing Leg Lifts

This exercise targets your legs and can help reduce swelling while improving balance and mobility.

• Stand next to a stable surface like a table, counter, or handrail for support.
• Spread your feet shoulder-width apart and slowly lift one leg behind you, keeping your knee straight. Continue until you feel a mild stretch in your leg.
• Hold your leg in this position for 5-10 seconds before lowering it back to the ground.
• Repeat on the other leg.
• Aim for 10-12 reps per leg each day.

5) Squats

Squats can help reduce swelling, build strength, and improve your overall mobility.

• Stand with your feet slightly wider than shoulder-width apart.
• Push your hips back and bend your knees as if you were about to sit in a chair.
• Keep your weight evenly distributed across your feet—avoid leaning back on your heels or forward on your toes.
• Lower your body until your knees are at a 90-degree angle, hold for a second, and then return to a standing position.
• Repeat for 10-12 squats, focusing on slow, controlled movements.

Don’t Let Swelling Slow You Down

While swelling in the legs and feet is common, certain lifestyle factors such as a high-sodium diet, obesity, or a lack of exercise can make the problem worse. Incorporating regular exercise into your routine can help improve circulation, reduce swelling, and boost your overall health.

However, if you experience swelling alongside other symptoms like shortness of breath, dizziness, or chest pain, seek medical attention immediately. These could be signs of a more serious condition, and it’s important to get help right away.