Massage technique for swollen ankles

1-Sit down on the floor and bend one knee so you can reach your ankle. If possible, place your foot flat on the floor. Slide the palms of your hands from your foot up to your knee, making slow, gentle movements.

2-Massage around the malleolli (the bony parts on each side of the ankles) with two fingers. Make smooth, flowing movements around the ankle, 6 times in a clockwise direction then 6 times anti-clockwise.

3-Use 2 or more fingers to make small kneading and rotating movements around the malleolli. Massage both sides at the same time in a clockwise direction. Repeat 3 times.

4-Place your hands behind your ankle and gently knead your Achilles tendon with your fingertips. Go up and down both sides of the tendon between the heel and calf. Apply light, pleasant pressure.

5-Repeat on the other ankle.


Source: A Practical Guide to Self-Massage, CICO Books.