Swollen Ankles in Seniors: Common Causes, Warning Signs & How to Feel Better Fast

Swollen feet, tight ankles, or that heavy “my shoes feel too small” feeling can show up slowly or all at once. For many older adults, ankle swelling (called edema) is incredibly common, but it’s also something you shouldn’t ignore. Understanding why it happens is the first step toward feeling better and staying safe.

What Swollen Ankles Feel Like

You may not notice swelling right away. The tissues in your lower legs can hold several liters of fluid before the swelling becomes visible, sometimes the equivalent of six bottles of water.

Signs you may have ankle edema include:

Skin that looks stretched, shiny, or tight
Swelling that worsens after sitting, standing, or walking
A “dent” left in the skin when you press it (called pitting edema)
A heavy, achy feeling in the lower legs
Trouble fitting into shoes or moving comfortably

Some swelling is painless, but in more advanced cases it can make walking difficult.

Common Causes of Swollen Ankles in Seniors (and everyone else!)

Sitting or Standing Too Long

Long periods of inactivity, whether you’re reading, watching TV, traveling, or at a desk, let fluid pool in the ankles. Movement helps the muscles pump blood back toward the heart; staying still interrupts that process.

Travel

Flights, car rides, trains, and buses mean hours of limited movement. Without regular stretching or walking, swelling becomes very common in seniors.

Weight Changes

Weight changes can:

Increase pressure on ankle joints
Trigger hormonal changes that lead to fluid retention

Even small weight fluctuations may impact swelling over time.

Injuries

A sprain, strain, or even a bumped ankle can cause the body to send extra fluid to the area to protect and heal it. Injuries may come with bruising, redness, and stiffness.

Medications

Some medications commonly used by older adults can cause fluid retention, including:

Calcium channel blockers (for blood pressure)
Steroids
NSAIDs (like ibuprofen)
Hormones (estrogen/testosterone)
Certain antidepressants

Never stop a medication without talking to your doctor first.

Chronic Venous Insufficiency (CVI)

This is one of the most common causes of ankle swelling in older adults.
CVI happens when the valves in your leg veins weaken, allowing blood to flow backward and pool in the ankles.

Higher risk if you:

Are over 50
Sit or stand for long periods
Have a family history of vein disease
Have had a blood clot or varicose veins
Are pregnant or overweight

CVI is lifelong but treatable. The sooner it’s addressed, the more comfortable you’ll feel.

Lymphedema

If the lymphatic system becomes damaged or blocked (from infection, surgery, cancer treatment, or injury), the body can’t drain lymphatic fluid properly. This causes firm, heavy swelling in the legs or ankles and may make the skin thicker or harder.

Arthritis

Arthritis of the ankle can cause inflammation, stiffness, and swelling, especially after activity or first thing in the morning.

Gout

Gout causes sudden, painful swelling in one joint, often red and warm to the touch. This is a medical concern and should be evaluated quickly.

Deep Vein Thrombosis (DVT) — Emergency Warning

A blood clot in the leg causes swelling on one side only, sometimes moving upward.

Seek emergency care immediately if swelling comes with:

Sudden pain
Redness or warmth
Shortness of breath
Lightheadedness

DVT can lead to a life-threatening pulmonary embolism.

Heart, Kidney, or Liver Problems

These conditions can all cause the body to retain fluid, especially in the lower legs.

Heart failure often causes swelling in both legs and may come with shortness of breath or fatigue.
Kidney disease can cause whole-leg swelling when the kidneys aren’t filtering well.
Liver disease may cause swelling if low protein levels make fluid “leak” into the tissues.

If you have a history of these conditions, any new swelling should be evaluated promptly.

When Swelling Is a Red Flag

Reach out to our team immediately if:

Swelling happens suddenly
Only one leg is swollen
There is redness, warmth, or severe pain
You notice shortness of breath or chest discomfort
The swelling is getting progressively worse

Safe Ways Older Adults Can Reduce Swelling

Always get a doctor’s approval before starting new treatments or exercises, especially if heart or kidney conditions are involved.

Lifestyle Relief Tips

Wear compression socks: Our team is happy to help you choose what’s right for you!
Elevate the legs above heart level
Stay hydrated: Dehydration makes swelling worse
Limit salt to reduce fluid retention
Choose well-fitting, supportive shoes
Add movement breaks every 30–60 minutes
Incorporate magnesium-rich foods
Take gentle Epsom salt soaks for comfort

Simple Home Exercises for Seniors

These exercises use muscle contractions to “pump” fluid up and out of the legs. Again, please consult your care team before starting a new exercise routine.

Ankle Pumps

While sitting, extend one leg out. Gently point your toes forward, then flex your foot back toward you—like pressing and releasing a gas pedal. Repeat 10 times on each foot.

Ankle Circles

Lift one foot slightly off the floor. Slowly trace a circle with your big toe, moving clockwise 10 times, then counterclockwise 10 times. Switch to the other foot.

Seated Calf Raises

Sit tall in a chair with your feet flat on the floor. Lift both heels as high as you comfortably can while keeping the balls of your feet down. Hold briefly, then lower. Repeat 10–15 times.

Towel Stretches

Sit on the floor with one leg extended. Loop a towel around the ball of your foot and gently pull it toward you until you feel a stretch. Hold for 20 seconds. Repeat 3 times per leg.

Toe Lifts

Sit or stand with your heels planted. Lift all five toes upward, hold a moment, then lower. Repeat 15 times per foot.

Heel & Toe Rocking

Stand near a sturdy surface for support. Rock forward onto the balls of your feet, then back onto your heels. This helps with circulation and balance: a big win for fall prevention. Repeat 10 times.

Toe Taps

Sit with feet flat. Lift your toes while keeping your heels down. Tap them back to the floor. Do 10–15 reps.

Calf Raises (Standing)

Stand behind a chair or counter. Rise onto your toes, lifting your heels as high as you can. Lower slowly. Repeat 10–15 times.

Water Aerobics

Okay, this one isn’t exactly an easy at-home exercise, but joining a senior-friendly water aerobics class can be a game-changer. The water takes pressure off the joints, adds gentle resistance, and honestly? It’s just fun. Think light splashing, simple movements, and a great excuse to socialize while getting your circulation moving.

Swollen ankles are common, but they’re also your body’s way of saying something needs attention. For seniors, even mild swelling can point to issues with circulation, mobility, or underlying health conditions. If swelling is new, getting worse, or happening on just one side, getting evaluated early can prevent complications and help you feel better faster.