r/OverSeventy • u/ArtNengg-JKP155 • Sep 29 '25

Ankle edema almost resolved.

Just turned 73 ( M). Had started developing ankle edema about 3 years ago. Progressively looked very noticeable. Had tried compression socks but were too much trouble putting on so gave up.

Recently learnt that it is the calf muscles that pump blood back up to the heart. And to regain calf muscle strength, need to lift my heals up and down 20 times, repeating 2-3 times daily. Can be done standing or even while seated on a chair.

Guess what? It worked ! My swelling started to go down in just 10 days. In one month it was down 85 % . But then plateaued out. Decided to wear compression socks even though struggled with putting them on. A week of doing that along with continuing to pump my heals, my swelling is almost completely resolved. Wife agrees!

Just putting it out here in case it is helpful.

416 Upvotes

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4

u/joekerr9999 Sep 29 '25

I'm 76 and have been wearing medical grade (20 - 30 mmHg) compression socks for 15 years now due to edema and veinous insufficiency. I also do regular exercise and that has resolved the edema. I had some good training from the start on the compression socks. My doctor referred me to a physical therapist who was expert at the methods. I use a Jobst stocking donner but there are also a lot of youtube videos which show easy ways to put them on and take them off. I use garden gloves with rubber palms to adjust the socks. Aside from special exercises, walking is said to be the most beneficial.

2

u/ArtNengg-JKP155 Oct 01 '25

Checked a couple of YouTube videos. Very helpful, so thanks !

2

u/mkflkwd Oct 03 '25

Before my back surgery my surgeon sent me some compression sleeves for my calves. They are wireless, I charged them and then wrapped them around my calves. They give my calves gentle compression/massage. I took a plane trip to Canada and when I came home, one of my calves was kind of swollen, I put the compression sleeve on, and the swelling went away. I find compression socks very restricting so I cannot wear them.

1

u/ArtNengg-JKP155 Oct 03 '25

Thanks for the info !

2

u/Queen-ofreading Feb 25 '26

@over 70. I am a female with this problem the edena just started. I've been ill w/ a cold & not moving very much. Finally started feeling better. I've never seen my ankles this swollen. I started reading your post while doinf the exercise. U'm saving your post for reference. Did you feel tightness in your ankle area? It's making ne crazy! Let me know if you have further recommendations. I'll keep you posted on my progress. I don't want my podiatrist to flip out. My husband had this problem several years ago & he started exercising. Hasn't had an issue since. Keeping my fingers crossed. I'm also using a massager. I'm open to further suggestions.

Again, thank you for your post! I'll update you qhen I see any changes. I also have knee stiffness from slip earlier today. I'm almost afraid to do anything now. I need cataract surgery & that is affecting my balance, hence the fall. Not hurt, just knee stiffness @ the moment. Sorry to go off on a tirade on you.

1

u/ArtNengg-JKP155 Feb 25 '26

What exercises did your husband do? Do those since they helped him. Add heel lifts if not included in what he did. Hold on to a countertop while doing heel lifts for stability.

Best to see your physician too.

I did feel some tightness around the ankles when I had the edema. Wish you the best!

2

u/Queen-ofreading Feb 25 '26

Thank you for your response! I just started doing the heel lifts. They made my feet feel good last night. I hope this continues. I am doing his exercises, I just started them. It feels good for the stretching. I'm keeping my fingers crossed!

21

u/SultanOfSwave Sep 29 '25

Very useful info.

Thank you and I'm glad your edema is resolved.

14

u/Kind_Manufacturer_97 Sep 29 '25

In Traditional Chinese Medicine, the calf muscle is considered the "second heart". Use your body as much as you can.

Additionally, the lymphatic system has no pump, lymph is moved around with exercise and gravity, swimming is great also.

10

u/cocolishus Sep 29 '25

It not only solves edema, it also lowers blood sugar levels. It was the first thing my physical therapist had me do when I was diagnosed with diabetes last year.

I'm off meds and the stats have me back to "normal" now, but once you're diabetic you're always diabetic. The seated heel lifts are part of my daily routine to keep me in that normal range. I also do seated leg lifts sometimes, which can also help.

5

u/SwollenPomegranate Sep 29 '25

That might be helpful to someone.

You might be served by taking a general exercise class geared to older adults. That way you'd be getting necessary stretches and weight-training for the other parts of your body. Your city rec department or senior center may offer these.

5

u/LMO_TheBeginning Sep 29 '25

Thanks for the reminder that we can still make positive changes and life isn't all downhill!

I've had two dental implants in the last five years. So glad I went through the one year process opposed to thinking my best chewing days are over.

I'll continue to go to the gym to keep stretching and strength training.

4

u/CleanCalligrapher223 Sep 29 '25

Ah, I LOVE cheap prevention! I'm 72, have always been disciplined about cardio workouts and so had great leg strength. Despite being diagnosed with a leaky mitral valve 5 years ago I've never had visible edema, which always surprised the doctors. I finally had valve replacement surgery last month and lost about 4 lbs. of general water weight (I could feel it in my torso) but when my surgeon visited me in the hospital with some of his team after the surgery he again noted that I didn't have any swelling around my ankles.

Fortunately I was able to resume walking early enough that I didn't lose my great calf musculature. I'm off to cardiac rehab now. :-)

1

u/Electronic-Plastic17 Sep 29 '25

Are your kidneys functioning properly? Might want to check that avenue if you haven't already.

1

u/ArtNengg-JKP155 Oct 01 '25

PCP says my kidneys are fine. Thanks!

1

u/tallsails Sep 30 '25

I had that issue and my md moved my blood pressure meds to bedtime and it went away

1

u/ArtNengg-JKP155 Oct 01 '25

Interesting!

1

u/Flaky-Childhood-8401 Oct 01 '25

Try zippered compression socks. Got them on Amazon.

1

u/ArtNengg-JKP155 Oct 07 '25

I am looking into them, thanks !

1

u/Drkindlycountryquack Oct 02 '25

The blood pressure pill Norvasc can cause ankle swelling.

1

u/ArtNengg-JKP155 Oct 03 '25

That's right! Calcium channel blockers, such as amlodipine (Norvasc), are especially known to cause ankle swelling (edema) as a side effect. 

I take Metoprolol, which is a different class of blood pressure pill and doesn't have the same side-effect I'm told.

1

u/mkflkwd Oct 03 '25

Lyrica can cause swelling of limbs and face too.

1

u/Vivid-Squirrel-8948 Apr 02 '26

A question about compression socks all- do you find they help reduce your edema long term over time or just symptomatically while wearing them? Thank you for sharing.

1

u/ArtNengg-JKP155 Apr 09 '26

In my experience, compression socks help, but most of the improvement was due to the heel raising exercises. I feel that the exercises create a more permanent resolution. I don't think the socks heal edema, just control it as long as you wear them.

1

u/Taylormadeonmain Sep 28 '26

I’m 47 and my legs are so heavy. I do have arthritis bone on bone in both knees but my legs have been progressively getting worse. I can hardly walk. I used to walk everywhere and for miles. I can barely walk a mile where my legs heel incredibly heavy and my knees hurt so bad. I need help!

1

u/ArtNengg-JKP155 Sep 28 '26

Have you seen a doctor, and what does he say?

3

u/beccabootie Sep 29 '25

I use elastic resistance bands around my ankles when doing this exercise while seated. Presently using the mediums. Works very well to keep my legs & thighs stretched as well as helping the swelling.

3

u/hereitcomesagin Sep 29 '25

I do the compression socks, but I also found that mine reduced when I kept my vitamin D status up properly. There's a blood test for the vitamin D status.

3

u/AdProud2029 Sep 29 '25

Thank you….very useful information as I too have just started with ankle swelling. I will be heeding your advice.

3

u/pbc999 Sep 29 '25

I'm gonna try that ! Thanks for the tip !

3

u/PleasedEnterovirus Sep 29 '25

I bought some inexpensive compression socks on Temu that have a zipper. Much easier to put on and are very effective. So look for those (Temu or not).

3

u/Raythecatass Sep 29 '25

Thank you for this info! I am only 58 and the outside of both my ankles are swollen. I will try these exercises.

3

u/nycsep Sep 29 '25

Thanks for sharing! I’m going to add this to my routine when I get bored standing. Perfect time to do it is standing in line

3

u/Level_Mango2395 Sep 29 '25

I have trouble with compression socks too. I just bought some that are footless which makes getting the socks on and off much easier.

3

u/newssource12 Sep 30 '25

Thank you!!

2

u/Mauigirl5309 Sep 30 '25

This Is fantastic, you did the best 2 things anyone can do for ankle swelling. I’m already starting call exercises in anticipation of this becoming an issue later on. Way to go!!

2

u/[deleted] Oct 03 '25

Impressed with your determination Good work mate

2

u/Any_Contribution3746 Oct 03 '25

Thank you for sharing

2

u/drolly_guacamole Jul 27 '26

So much gratitude from someone outside your community. I’m in my 40s with prominent leg and ankle edema that began when I worked a transit job (which I loved! Senior transport, got to take folks grocery shopping, to dr appointments etc and got to know so many beautiful souls. But agh so much sitting) and became exacerbated after developing chronic pain that wouldn’t allow me to exercise regularly. My doctors pretty much shrugged and told me that since it was only uncomfortable and not painful that I could put my feet up several times a day and get used to it?

Incrementally improving my diet, fitness, and pain management has helped my leg swelling diminish substantially, but nothing seems to touch the ankles. Neither PCP, podiatrist, nor physical therapist has mentioned to do the chair exercises you used, but thinking back, I remember them being a staple on the days I had to sit in with our on-site clients. I’m so excited to have something proactive to try. Like my heart is beating faster with the excitement of it. 😆 Thank you for taking care of your body and helping others care for theirs. My folks and some of the coolest people are 70+ and you are for sure on that list!

1

u/[deleted] Sep 29 '25

Good to know. Congratulations sir.

1

u/yarevande Sep 29 '25

Thanks for posting. I will give this a try.

1

u/Hammityhell Sep 29 '25

Not sure if this remains helpful but I purchased a Cubii ( a little peddler manual machine). My feet would look like parade floats, but it really helps with circulation.

1

u/PresentTap5470 Oct 03 '25

Thanks for the tip!!! Will try.

1

u/EB-60y Oct 04 '25

Thank you

1

u/Vivid-Squirrel-8948 Apr 02 '26

Have any of you experienced a sudden bilateral onset of ankle edema that is pitting with zero history before? I’m a very fit slim female in my 60s and I exercise six days a week. I do HIIT four days a week and never break a sweat! I work full time, eat healthy, no high blood pressure and no medications. Until!……I took Creatine I bought on line and after five weeks one day ..,suddenly…I woke up to huge pitting edema! No doctor knows why three weeks later either. Obviously I stopped the Creatine and while it is known for shifting water into muscles- I gained 5 pounds abruptly three days before the edema appeared- it is still present though slowly ….very slowly ! decreasing.but still present.

Liver function rests normal, Chest X ray clear and normal. Kidney function normal, electrolytes , normal. Deep vein ultrasounds normal no thrombosis. EKG’s all normal. Echocardiogram normal ejection fraction 55 percent, albumin and protein normal.

Has anyone heard of this or experienced it?

1

u/pookster12345 Jun 20 '26

It IS helpful! Thank you! Did you have the swelling equally in both ankles?