The NHS recommends raising swollen legs on a chair or pillows, doing gentle exercise such as walking, and avoiding long periods of sitting or standing.[1] A firm leg-rest pillow, an under-desk pedal exerciser and resistance bands for twice-weekly strength exercise can help you build those habits.[2]
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Leg elevation pillows
Look for: firm foam that supports the whole lower leg, a washable cover, and a height that is comfortable for your hips and back.
Check first if you have heart failure or poor circulation in your legs.
Under-desk pedal exercisers
Long periods of sitting are a common cause of swollen ankles.[1] A pedal exerciser lets you keep your legs moving while you sit. Look for: adjustable resistance, a non-slip base and quiet operation. It is not a substitute for walking.
Resistance bands
The NHS recommends strengthening activities on at least 2 days a week.[2] Bands are an inexpensive way to do them at home. If you have lymphoedema, slowly progressed strength training with a fitted compression garment did not worsen swelling in a major trial, but ask your team how to start.[3]
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Sources
We checked each source on 12 October 2026. Numbers in the text link to this list.
This guide is general information, not medical advice. It has not been reviewed by a doctor. Read our medical disclaimer.