Reduce Feet & Ankle Swelling - Ask Doctor Jo

Swelling in the feet and ankles can be from a number of things. Often it is from an injury, but it can be an injury at your foot, ankle, knee, hip, or even back since the fluid or swelling will often follow gravity. More ankle stretches: • Ankle Strengthening Ex...
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If you have not had an injury to your feet and/or ankles, and you are having swelling, make sure you check in with your doctor because it could be a symptom of a more serious issue.
Ankle pumps, calf stretches, and straight leg raises (SLR) are great ways to help reduce swelling in your feet and ankles. Working the calf, quads, and hip flexors work as natural pumps to move the fluid out of your legs.
Also, propping your leg up above your heart and just relaxing can help reduce the swelling as well.
Some seated exercises like seated hip flexion, seated long arc quads (LAQ), and heel and toe raises are great to do if you have to work at a desk all day. You can also do the heel raises standing for a tougher exercise.
Related Videos:
Ankle Strengthening Exercises & Stretches:
• Ankle Strengthening Ex...
Stop Toe Cramps & Foot Cramps:
• Stop Toe Cramps & Foot...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Reduce Feet & Ankle Swelling:
• Reduce Feet & Ankle Sw...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Purchase a stretching strap like the one used in this video here: amzn.to/2MduHzA (affiliate link) Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@manokathiresapilai6615]

Thanks doctor

[@spiceymama1351]

O.K. THANKS.

[@alonalove3118]

Hi dr. Jo Please where did u purchase the purple pillow?

[@osamaktk7218]

My ankle remain swallod after running or feet exercise . but i feel no pain what should i do ?

[@osamaktk7218]

My ankle remain swallod after running or feet exercise . but i feel no pain what should i do ?

[@kaizokumugiwara2724]

Thank you. It's really amazing to go from hobbling around in pain at the end of the day to just fine in about 10 or 15 minutes. You explanations and demonstrations were really good clear instructions.

[@AskDoctorJo]

You're welcome, and thanks.

[@birti4me]

@@AskDoctorJo Hi, Since having my COVID vaccination the day after my feet and and legs plus the rest of my body to a lesser degree and after extensive blood tests for DVT and scans on my heart and on my body up to now nothing has been found to indicate why I reacted this way to the vaccine. Water tablets and other alternative vitamins haven’t done much either. So I have started on your exercise program. Can you please send me any further advice as I have so far been this way three and half months.

[@OriginsOfEnglishExpressions]

@@AskDoctorJo I skip rope regularly and also team this with a 2-5 mile walk a day. Yesterday I skipped rope then went about my daily walk (4+ miles). Me feet were hurting more than usual, so when I got home I sat down and rested for the remainder of the day. By the evening they were still quite sore and I wanted to take a look at them to see if I might have gotten blisters. What I found was swollen ankles instead. Now I've been exercising for years and this has never happened before post exercise. I still have the swollen ankles, though the pain has lessen. I had edema once from a long flight that lasted for 3 weeks and though I did everything to reduce the swelling, it just took a really long time to go away. Is this normal to have swollen ankles if you're an active person?

[@tedmerewether4290]

Glad you encourage people to see a doctor, I had life threatening blood clots making all of my left leg swell. They removed most of them but still have some below my left knee and my left ankle will still swell. Will try this with some other stuff

[@maidafayyaz7678]

Thank you so much I was kinda scared when I notice my feet getting swell day by day but you helped a lot stay blessed n happy 😊

[@angela477]

@Maida Fayyaz did your swelling started suddenly without any injury or so? I have swollen foot all of a sudden and I m scared is sth serious 😭

[@donnydingo]

Did you go see your doctor?

[@Nishu._.10]

@@angela477 even I am facing the same. How is it now?

[@thinking-Mann]

Same with me. I first notices last month after air travel. But nowadays even in home office also legs getting swollen.

[@simaj9452]

Ah bless you I am the same

[@pr7960]

Thanks a lot. I was so scared as even after the initial tests results being ok, my feet swelling was not reducing for almost a month. 3 days twice a day of these exercises has shown remarkable results. Now I know the swelling has most probably been due to sudden lack of movement ND lack of exercise.

[@AskDoctorJo]

You're welcome.

[@jiggybun]

The best set of exercises! Two days coupled with walking and my swollen pregnant feet are back to normal. Didn't/couldn't do the exercises lying down owing to being pregnant but man! Can't thank you enough! Lots of love! ❤

[@AskDoctorJo]

You're welcome!

[@maureenwaters5637]

@@AskDoctorJo does these exercises help the swollen go down?

[@carlmichell]

You are literally an angel 😇

[@shazia4119]

Whenever I feel pain I watch your video. This video is very relaxing for my ankle swelling pain. Keep it up Dr.jo

[@MegaBpop]

I have a bad and weak left ankle from many injuries. This video is gonna be part of regiment in order to keep my ankle in better shape. Thank You, Dr Jo.!

[@AskDoctorJo]

You're welcome!

[@eddted2876]

This woman makes alot of good sense! I learned a lot from her! EASY effecive exercises! Feet up higher than the ❤️! . Chair exercises and all other exercises good stuff!

[@tiffanywalker1312]

I can tell from comments this is helpful. Thanks. I’m going to forward to my daughter who had 3 ankle surgeries after an open ankle fracture.

[@AskDoctorJo]

You're welcome. I hope it helps.

[@evelynegoldstein6084]

I just did the exercises ..thank you I'm putting this video on save Stay safe!

[@AskDoctorJo]

You're welcome., and thanks. You too!

[@lilaarxn6813]

This video helped a lot my swelling went down after doing everything when before it didn’t go down while icing compressing and elevating it for days thank you

[@AskDoctorJo]

You're welcome.

[@prem5449]

how many days it took for you to relieve from swelling after doing this exercise? Could you please tell me.

[@othiliawong5119]

The exercise really helps! I’m under steroid medication and I have swollen feet every evening and this video really help me to reduce the swelling. I usually do the 3:59 every morning , afternoon, and night

[@AskDoctorJo]

Glad they are helping!

[@MTGChicago]

Been having a lot of stress lately. All these joint problems have been hurting my whole body. These workouts have helped. Thank you

[@AskDoctorJo]

You're welcome, and thank you for your support.

[@johnraymond1861]

I'm a dialysis patient having swelling in my feet sense I left the hospital over 3weeks ago No pain or lack of movement

[@AskDoctorJo]

Sorry to hear. Hopefully the above will help.

[@kathyjeans1684]

YOU HAVE THE BEST EXERCISE FOR ME AND MY LEGS AND I THANK YOU SO MUCH

[@AskDoctorJo]

You're welcome.

[@ButacuPpucatuB]

Thanks so much! This heat is causing me some issues with swelling late into the afternoon. I’ve taken measures to move more, but because of the intense heat, I’m walking in the mornings. I’m currently laying down with my feet propped above my heart. 🧡🧡🧡🧡

[@AskDoctorJo]

You're welcome!

[@themostroyalqueen3786]

Thank you for sharing your gift! You are helping us heal.

[@AskDoctorJo]

You're welcome!

[@annyspb1]

Many thanks for this video, Dr Jo - really clear and explaining how the exercises work. I've been looking at other videos, and they're not as good - or maybe I just wasn't able to concentrate and hear it all. Your warnings about seeing my doctor if I had no idea why my feet and ankles were swollen were exactly right, and we're currently exploring my heart condition. Keep up the good work! though I'd guess you enjoy your work so much it would be hard to stop you … xxxxx

[@AskDoctorJo]

You're welcome, and thanks! Good luck with finding the cause.

[@pleasantlybakedclam7079]

Thank you so very much for the videos you have made. You and your videos are a godsend. You are very thorough in your instructions, you make them simple to understand how to do each exercise and you let us know why and how the exercises work. It shows how much you truly care about people and I wish there were more Doctors like you! Thank you again so very much! May God bless you always

[@AskDoctorJo]

You're welcome, and thanks!

[@V21IC]

Nice and relaxing exercises after & during a hard or busy day!

[@samvariava6517]

Very easy but very efftive. Thank you Mzdam .

[@maryrodriquez7247]

Hi it's my first time watching your video back in September of last year I broke both my ankles I'm better I'm able to walk but I noticed I still get swelling on both ankles, this exercising of the ankles information is really going to helped. Thank you so much.

[@AskDoctorJo]

You're welcome.

[@salimaversi8499]

Some one told me rice water and baking soda mixture for 30 minutes is supposed to dry out the fluid in the ankle only temporarily relieve

[@rehbarkhan6668]

Thnx Doc U r the life saver. My feet swelling from yesterday i fell down while playing football and i cant seleep last night.. but after the exercises. I feel lot better. Love ♥️ from India...! Ur da best..!♥️

[@AskDoctorJo]

You're welcome, and thanks!

[@KC-ln6gq]

Thank you so much Doctor! This helps so much!

[@AskDoctorJo]

You're welcome!

[@LuisGonzalez-cs4zy]

For real

[@gloriacoejlo1855]

U have been a great help in all ur settings I have watched thank u most kindly 👍

[@AskDoctorJo]

You're welcome.

[@daphneperkins7504]

Love the exercise doctor I'm glad I tuned in on this I'm exercising with you thanks for this man this is great my feet and my leg feel better already list I have diabetes so this video really helping me

[@AskDoctorJo]

Thanks, and you're welcome.

[@artistinelang1383]

​Swollen feet

[@Good_vibes_and_everything_nice]

Very helpful,I feel 70% better after doing this

[@kenn2kenn]

Thank you, I woke up with my foot swelling and had no idea what to get rid of it.

[@AskDoctorJo]

You're welcome.

[@sonniednelson7368]

😂 first things first I would just like to say thank you we're such an amazing job 🙏 an effort that you've shown us on how to deal with her problems with her swellings and then our legs doing the exercises as showing on your video I have done so a few times now already feeling a difference after completing each time watching your video step-by-step movements and already have results are awesome 😎👍 so once again I thank you Doctor Jo and God bless you for taking your time to show us these important movements to just make everyone's life better then it was before God bless you and thank you once again 🙏❤️.

[@AskDoctorJo]

You're welcome, and thanks!

[@landocal0]

The first movement had an immediate effect. Thank you.

[@AskDoctorJo]

You're welcome.

[@michaelcaputo7215]

Thank you. Have swelling in my left leg dr can't figure it out either they think a muscle strain. Going to try the chair exercises tomorrow

[@AskDoctorJo]

You're welcome. Good luck.

[@amirazahid5796]

Dr i can't thank you enough for what you have done for me, i was walking and exercising almost everyday then one day i just could not walk and so much pain in my ankle and i come across your vedios i did what you said for like 3 days then no swallowing or pain anymore .thank you thank you that avoid me going to a dr during the pandamic.

[@AskDoctorJo]

You're welcome. Glad it helped.

[@cici2sweet736]

Definitely about to do all of these exercises.

[@pinguisgood]

You're a World Class Rehabilitation Trainer. Classes are very helpful.

[@AskDoctorJo]

Thanks!

[@danpan4425]

I fracture my tibia 5 weeks ago, this video is very helpful thank you

[@AskDoctorJo]

You're welcome.

[@jessjade7315]

I thank you sooooo much for clear instructions. I was feeling pain and swelling in my ankles and legs for how many days now and much of my search here in yourube i found yours and while wtching it i am following your instructions and very much happy and glad that i saw really helps a lot. Thank u so much and bless u

[@AskDoctorJo]

You're welcome.

[@priscillas986]

@AskDoctorJo.. I just can't believe anyone would dislike this video ..it's very helpful! Great information 👍 Thank you.

[@AskDoctorJo]

Thanks, and you're welcome.

[@dennis3552]

Amazing how it worked so well definitely subscribing

[@AskDoctorJo]

Thanks for the sub!

[@krismarwedel9819]

My ankles and feet have been swollen for a month. My doc doesn't no what's going on, I've had a xray, ultrasound, and nothing. I wear socks, which isn't working. I'm lost, getting a little scared

[@pragatikothari4527]

sameee did anything help?

[@marylouirick7316]

Don't stand or sit 2 long.

[@lavenderspirits]

Omg! My ankles have been more swollen than a can of busted biscuits for a few days now. I did the ankle pumps and I can walk better now! Thanks!

[@AskDoctorJo]

You're welcome!

[@wilmmabata01]

This is so timely for me. Thanks!

[@AskDoctorJo]

You're welcome!

[@janicemaceachern1004]

And more timely info for me and my recovery. I am following my physiotherapist’s advise but you give me some different moves that helps switching up the program a bit.

[@AskDoctorJo]

Good luck!

[@brendarice777]

Thank you so much! You are helping me with painful feet.

[@AskDoctorJo]

You're welcome!

[@Good-DaySunshine]

yea! I love Dr Joe! Helped me get rid of Sciatica pain. 💖

[@SelfCareBoss222]

This helped tremendously

[@NikhilSingh-hy9mr]

Love from INDIA ❤️

[@mallisettymuralikrishnarao8260]

Excellent. Thanks for your valuable information

[@AskDoctorJo]

You're welcome.

[@sabeena.7028]

Will these work on my grandma? Shes had red swollen feet for a couple months now. She says sometimes they feel hot and sometimes they feel freezing

[@salimaversi8499]

Thanks I am diabetic and have fluids in my filapian tube which causes infection and now my feet are also swelling up alot. That I can't walk and am a bit on heavier side pls help me as am supposed to go for surgery but it's a struggle for walking due to the swelling I would prefer non medical ways than taking inflammatory meds and sleeping pills.

[@ShahbazAhmed-gc3uh]

I sprained my ankle yesterday really bad hope this works😊

[@anniechen7219]

This exercise is really helps reduce the swelling. Thanks very much!

[@AskDoctorJo]

You're welcome!

[@playlists6354]

@@AskDoctorJo what to do mam ...i have injured my ankel 2 months ago and now their is no pain but swelling is still their

[@bernadette7314]

Thank you Dr Jo I had swollen feet and after watching your video they feel so much better, new subbie from Melbourne Australia 🇦🇺 ❤️

[@AskDoctorJo]

You're welcome, and thanks for subscribing!

[@BlazeNarutoShippuden]

does this help with edema? I think my feet got it for sitting too long at my new chair and desk for gaming too much.

[@seibervideo]

Just what I needed. I am heeding the suggestion to check in with my doctor, as the swelling started out of the blue a week ago. Today it feels worse, but will try these exercises a bit for the next few days.

[@AskDoctorJo]

I hope they help.

[@angela477]

How r u now?? What did the doctor said?hope u get better soon. It happened to me also all of a sudden and I m in pain and so much swollen on the one foot😭

[@nici4u695]

@@angela477 Dis you try any excercise or medicine? How is your pain now?

[@swaroopvg7767]

Mam how to know that its just swelling or fracture plzz replyy

[@imagineyourcelebritycrush4600]

I hurt my ankle bc i litteraly walked out of the house and it just twisted but thank you so much it feels alot better

[@AskDoctorJo]

You're welcome.

[@smokestack3327]

Those first three helped alot thanks boss

[@AskDoctorJo]

You're welcome.

[@Deepak-mx4gc]

You are simply great Jo. Thanks

[@AskDoctorJo]

Thanks, and you're welcome.

[@juandejesus8187]

Hi doctor. I went to a podiatrist because i started experiencing swelling in my foot and was told i have metatarsus adductus. I work standing for 10+ hours a day at a plant. Ive now had this swelling of the right foot for over 4 months now with little to no relief or change. The podiatrist gave me soles and compression socks but they don't seem to help at all. Any recommendations? Im really at a breaking point and i do not know who i can see for this

[@swapna3233]

Thank you so much doctor.Seriously u r a blessing for us

[@AskDoctorJo]

You're welcome, and thanks.

[@davidcause9942]

Great tips, Thank you so much, Doctor!

[@AskDoctorJo]

You’re welcome!

[@jamiewarn8024]

This is so helpful, I have rolled my left ankle, I don't know how many times, at least 5, the fith time being a doozy, I have a partialy torn tendon on my Ankle I am hoping this will help

[@AskDoctorJo]

Good luck!

[@riversthomas5132]

How did it work for you? I had the same happened to me last month

[@johnking6770]

Your videos are so great 👍. I do them , and they truly work .

[@angelblohm2171]

I love your personality. Thank you so much!

[@AskDoctorJo]

Thanks, and you're welcome!

[@perlagoseco3867]

Thank you so much. Easy to learn and do. Perla from Roma, Italia ❤

[@AskDoctorJo]

You're welcome.

[@HuongTran-tl1iz]

Thank you so much. Lately I am kind of worry because my feets are getting swell after a fly or walking. I will start exercising today.❤

[@AskDoctorJo]

You're welcome.

[@rkgupta1791]

Very informative and helpful and effective exercises. R K Gupta, Siliguri, India.

[@So-and-So-em8fx]

Hope these exercises helps, painful swelling on my ankle.

[@AskDoctorJo]

I hope it helps too.

[@shaiksharmila9822]

Tq for this video.... Results are quite surprising after practising....

[@AskDoctorJo]

You're welcome.

[@Gamer-nt8no]

My doctor said I can have fluid in my ankle. Does anyone know how to get rid of it?

[@harineemosur6530]

Thanks your videos help me a lot

[@AskDoctorJo]

You're welcome, and thank you for your support!

[@ayeeklaayy]

also thes are great workouts for after acl surgery too

[@hankosanko]

my right foot is inflame. its weird this is happening, cause i go for a run almost every morning. and with running, that should give good circulation

[@sski5155]

Good advice - just all a sudden swelling ankle n foot not the leg n pain n dis- coloring or anything weird .. comes n goes!! These exercise is great thnk you

[@AskDoctorJo]

You're wlecome.

[@j7ndominica051]

I like to walk outside with a goal (such as shopping), and do many steps without thinking about them and counting. Consider cutting the carbs from the diet. I am on keto now and the swelling stopped even when I by mistake ate a large amount of salt.

[@ztrejo1967]

Thank you this helped me a lot I just spent my ankle today

[@AskDoctorJo]

You're welcome.

[@ilshanaburfus4209]

Wow!! my swelling and pain gone within one week. Thank you..

[@AskDoctorJo]

You're welcome.

[@apexrager88]

How long was your foot swollen and why

[@manishpanghal_]

How long was your foot swollen and why?

[@muhaddiaazahra4255]

Dr Jo my mother suffers tremendous foot pain due to which couldn't sleep properly for past nights..dr said it's excess uric acid..she has pain and swelling in her left leg only ..and theirs no sign of improvement..

[@chrisinegilbert6279]

Thankyou so much Doctor Jo! I am finding these simple exercises very helpful!

[@AskDoctorJo]

You're welcome!

[@tristancase7110]

I rolled my ankle about 6 weeks ago and it's still swollen so I'm gonna try this. Thanks

[@AskDoctorJo]

You're welcome.

[@williamgardner2739]

Hi Doc these exercises seem to be OK, but what about people like me. I have just turned 81, i have Arthritis and Angina had a heart attack,and not forgetting my swelling feet. Is there a remedy for my swelling feet for Oldies like me?

[@BaljinderSingh-iu8gr]

Good advice it worked straight way after following this

[@ThatGardener]

Really nice exercises as usual Doctor thank you so much. I really love your channel 😊

[@AskDoctorJo]

You're welcome, and thanks.

[@hgspiritmessages1965]

MY RIGHT ANKLE JUST UNDER THE BONE THAT STICKS OUT ON OUTSIDE OF FOOT IT HURTS TOO BUT SWELLS. HARD TO WORK 8 HRS CLEANING AT SCHOOL. THERES NO REDNESS NO HOT SPOTS EVEN WATER PILL DONT HELP IF I STAY ON IT. UGHHH I HAVE LOWER BACK ISSUES SOMETIMES . BUT FOR OVER 20 YRS ALWAYS RIGHT ANKLE.

[@patriciaoreilly8907]

Swimming 🏊‍♀️ is a great help & relieve 😌 also walking 🚶‍♂️ 😀

[@paulinahmlotshwa2179]

Pls bring back my smile

[@ranjitroy9985]

Thank u so much. It's very helpful for feet swelling.

[@AskDoctorJo]

You're welcome.

[@abbasabdul7369]

Thank you so much for this video

[@AskDoctorJo]

You're welcome.

[@Amber-pd4ld]

Omg thanks!!!Its starting to get better!

[@AskDoctorJo]

You're welcome!

[@xxxxmeme_godxxxx1651]

So does this apply to me if I had bruising from falling from a high place?

[@leejay2418]

Thank you. This is really helpful.

[@AskDoctorJo]

You're welcome.

[@toott]

Thank you very much Dr. Jo. I just tried those exercises on my lunch break and they did help.👍

[@AskDoctorJo]

You're welcome.

[@nikhildisale777]

I got injured my ankle 2 weeks ago. My paining get less but little bit swelling is still there. And pain while walking I can't walk normally.I need to massage before walking. Will it help me reducing swelling.

[@banshee1133]

How soon can you do this after getting injured? It really hurts. Swollen and bruised. Couldn't walk.

[@whatcoloristhematrix2209]

What vegetables would you recommend for anti inflammatory regarding swelling?

[@emmatindo4467]

Good Question am in pain i can't even walk

[@margarety5443]

Really good video, taking care to show the technique, explain verbally the technique, explanation of why it works, and what things to be watching out for to be able to report to your doctor. Being in the medical field all these things are very important that you did. I subscribed, thank you again for your great video.

[@AskDoctorJo]

You're welcome, and thanks!

[@varunsharma3144]

*Seems dt u nt uploading videos anymore ...videos you uploaded are of gr8 help!!👍👍..tysm*

[@AskDoctorJo]

You're welcome. I upload once a week. If you would like to get notifications, make sure you are subscribed, and click on the notification bell if you haven't already.

[@aaaaaa-rx7je]

Thank you it was great help ☺️

[@AskDoctorJo]

You're welcome.