Long periods of standing or sitting on the chair may cause swelling of the legs.If it persists, refer to an orthopaedic specialist.
We often see people with swollen legs and ankles. We simply attribute it to the long-standing or sitting on the chair in the office as the causative factor for the same. Sometimes, if it prolongs for many months and does not subside, we get conscious of the same and go for various tests and other investigations. The following article, which appeared in the Health Blog-Brightside, is really useful for the ten tips given to be followed strictly. If followed daily and seriously, it really pays and pays a great deal.
10 Tips For Swollen Legs Your Body Will Thank You For
Many women suffer from swelling in the legs and feet. This swelling can appear, especially after spending long periods of time standing or sitting. But occasionally, it can also be a red flag for poor circulation or other health problems. If this condition recurs, be sure to make an appointment with your doctor.
We care about your well-being, which is why we have put together a list of tips that you can apply immediately. Be sure to check out the helpful bonus we have prepared for you.
Home Treatments For Leg Pain And Swelling
Time To Get Out And Start Moving
According to experts, we should do at least 30 minutes of exercise every day. This will not only keep us fit and slim, but it will also improve our blood flow. Activities like running or walking can help increase circulation.
Try incorporating exercise into your routine in the same way that you could schedule a meeting with your boss or take the time to help your children with homework.
Another vital element that you should try to do before and after exercise is stretching. Stretching increases flexibility, improves performance in physical activities and helps increase blood flow to tissues and organs.
Drink Tea Or Juice
Drink black or green tea. This popular beverage does much more than keep you warm on cool fall mornings. Contains antioxidants that can help improve blood flow. So have a cup of tea before jogging in the morning. Your body will definitely thank you!
Beetroot juice: The combination of vitamins, minerals, and antioxidants in this drink makes it the right drink to start the day. Drinking regularly can help lower blood pressure and therefore the side effects associated with this condition.
Pomegranate juice: Being rich in antioxidants, this fruit increases blood flow. It is also loaded with vitamin C, which helps our circulatory system by strengthening blood vessels.
Dry Brush Your Legs
Among the many benefits of this Ayurvedic technique, increased blood circulation and lymphatic drainage top that list. Our blood carries the lymphatic fluid that is filtered by the lymph nodes.
When we follow this technique correctly, we accelerate the pumping of the blood, which also helps to carry lymph throughout the body and to eliminate toxins and pathogens.
Steps to effectively dry brush your legs:
Get a brush with firm, natural bristles. It is best to do this before you shower and it is more convenient because you will have to undress. Begin at the ankle and slowly move upward in a circular motion.
Dry each leg, working up to the upper thighs. It should take about five minutes per leg. Be careful with the pressure you apply. It should be firm, but not so firm that it hurts.
When you are done, you can take a shower or bath and then apply some lotion or body oil.
Wear Compression Socks
Compression socks apply pressure to the legs and ankles. This allows your blood vessels to better push blood through your body and to your heart.
As a result, they help reduce swelling in the feet and legs and provide a feeling of relief after a long day on your feet. Before choosing the best one for you, be sure to consult a doctor first.
Get A Massage
Take time out during your busy day to pamper yourself with a massage. You can do it yourself or find a massage specialist. In addition to the sensation of relaxation, it stimulates blood flow and lymphatic fluid to circulate more easily through the body.
Follow these steps for a more effective massage:
1. Work upward movements.
2. Place your fingers on your ankle.
3. Apply pressure with your fingers while gently moving your hands toward your hips.
4. Move your hands towards your ankles and repeat the same movement about 10 times per leg.
7. Add superfoods to your diet
Superfoods offer a high level of nutrients. Though they don’t protect you from chronic illnesses, they’re highly beneficial due to the richness in compounds, such as antioxidants, fiber, and fatty acids that they contain. Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids. These fats help our circulation because they promote the release of nitric oxide. This molecule dilates blood vessels, raises blood supply, and consequently lowers blood pressure.
For those of you who are vegetarians, you can get this component through beets. They are high in nitrates, which your body converts into nitric oxide.
Other superfoods that you could include in your diet to boost your circulation are:
1. Leafy greens
8. Take a restorative bath with Epsom salt
At the end of the day, there’s nothing better than to take a long relaxing bath. But if you want to take it to the next level: add some Epsom salts. They contain a chemical compound called magnesium sulfate. Experts claim that its deficiency can contribute to increased inflammation and chronic conditions.
When we soak in the tub, the magnesium can be absorbed through the skin and thus we elevate our levels of magnesium. When you’re drawing your bath, measure 2 cups of Epsom salt per gallon of water. Soak in and enjoy!
9. Elevate your feet
We may not realize this, but we spend most of the day sitting down with our legs crossed. Then, we wonder why our legs hurt or why our feet are swollen. However, there’s a simple way to help boost our circulation.
First of all, elevating your feet helps with the natural blood flow since your veins don’t need to work against gravity. As a result, inflammation will go down because there’s no longer a buildup of swelling in the legs and feet. In addition, it will contribute to draining the tension from your legs and feet and relieve some of your pain.
Follow these steps when elevating your feet:
1. Remove your footwear.
2. Lie down on a couch, bed, or the floor: make sure there’s enough room to stretch your legs. If you’re lying on the floor, you can raise your legs against a wall at a 90° angle. For the bed or couch, get some pillows to keep your feet elevated above the level of your heart.
3. Have your feet elevated for about 20 minutes and repeat whenever you have a short break throughout the day — you can catch up on some work emails or some reading while doing so. If you’re comfortable enough, you can even take a nap.
10. Invest in good footwear
One reason behind the swelling in your feet and legs, can be a poor choice of footwear. Stylish as they may be, high heels or pointed-toe shoes aren’t doing your body any favors. You should be careful about the size. Poor-fitting shoes can bring about an array of problems. But don’t worry, this doesn’t mean you should get rid of those trendy new stilettos.
Make sure you don’t wear them for too long and try to look for other alternatives, such as wedge heels, which provide better support and balance, or sneakers.
BONUS: Easy exercises to do at home
Easy Exercises To Do At Home
Before you get up:
1. Ankle pumping: While lying on your back with your legs straight, bend your feet by moving your toes up and down. Repeat at least 10 times.
2. Knee bends: After completing this exercise, with your legs still straight, alternately move your knees toward your chest and then down. Repeat ten times with each leg.
3. Leg lifts: While lying on your back, bend one knee with the sole of your foot firmly on a flat surface. Raise the other leg without bending it until your knees are level. Do this 10 times and repeat with the other leg.
During the day:
If you’ve been sitting at your desk for a long time, consider your posture. Avoid crossing your legs for a long time and when taking a break, try the following exercises:
1. Heel lifts: While holding onto a chair, slowly raise your heels until you are on your toes. Lower your heels until they touch the ground. Repeat 10 times.
2. Leg stands: While holding onto a chair, put one foot firmly on the floor and lift the other. Hold this position for 15 seconds and repeat with the other leg. Try to gradually increase the time you hold this position.
Have you tried any of these tips? Feel free to share this article with friends or family who may benefit from this information.