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 key 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:
- Work upward movements.
- Place your fingers on your ankle.
- Apply pressure with your fingers while gently moving your hands toward your hips.
- Move your hands towards your ankles and repeat the same movement about 10 times per leg.
Easy Exercises To Do At Home
Before you get up:
- 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.
- 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.
- 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:
- 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.
- 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.