Here’s How To Improve Your Swollen Legs: Follow These Eight Recommendations

Abnormal fluid accumulation trapped in tissues can cause swelling, a disorder known as edema. Although this problem can affect any part of the body, it is most common in the lower limbs due to the effect of gravity.

When fluid buildup and swelling affects the ankles, feet, legs, and sometimes the calves and even the thighs, it is called peripheral edema, according to the U.S. National Library of Medicine (Medline Plus).

Likewise, the appearance of this problem may be influenced by alterations in the vasodilation of the arterioles (small arteries) and the permeability of the blood capillaries (vessels that connect the arterioles with the venules or small veins), among other mechanisms, according to the Andalusian Society of Family and Community Medicine (SAMFyC), in Spain.

One of the main reasons for peripheral edema is heat, according to the Health and Safety Department of TK Home Solutions, TKHS, a firm specializing in technological solutions for people with mobility problems.

TKHS experts point out that, in addition to heat, there may be other causes for swollen feet and legs, which are aggravated by high temperatures.

Remaining in the same position for long periods without moving, eating foods with a lot of salt, suffering from diabetes or a kidney, heart, or lymphatic system ailment, as well as hormonal changes experienced by women during pregnancy, menopause or menstruation, promote the appearance or worsening of peripheral edema, they point out.

The first step that TKHS recommends for people who are prone to swollen legs and feet is to find out why peripheral edema appears, and to do so they should go to the doctor, who will assess whether it is due to any disease or problem that needs to be monitored, they point out.

In addition, they propose a series of preventive measures aimed at preventing this problem from affecting us or worsening, if we already suffer from it, during the hot seasons:

1.- MAINTAIN GOOD HYDRATION.

It is important to drink water without waiting until you are thirsty. If the body does not have enough fluids, blood pressure drops, which results in poorer circulation, according to TKHS.

2.- AVOID THE HOTTEST HOURS.

It is not advisable to stay outdoors during the hottest hours of the day, around the time when the sun is highest in the sky.

3.- EAT A BALANCED DIET.

Excess salt and other foods that contribute to fluid retention, such as alcoholic beverages or coffee, should be left out of the diet.

Here's how to improve your swollen legs: follow these eight recommendations — Swollen legs are quite common. (Photo Prensa Libre: TK Home Solutions)

4.- USE COMPRESSION STOCKINGS.

These garments help improve circulation in the legs by gently squeezing them to force blood back toward the heart.

5.- STAY ACTIVE.

It is recommended to do between 150 and 300 minutes of moderate or vigorous physical activity per week, even for people with a disability or chronic illness (in this case, under medical supervision).

6.- CHANGE YOUR POSITION.

Those who remain in the same position for long periods (for example, working standing, or sitting) should move their leg joints and muscles regularly; a short walk every thirty minutes or an hour is sufficient.

7.- REST WITH YOUR LEGS UP.

It is helpful to rest your legs and keep them slightly elevated for about 15 to 20 minutes. Those who work sitting down can use a footrest to keep their legs slightly elevated.

8.- GIVE YOURSELF A MASSAGE.

In addition to being pleasant, massages with creams or other moisturizing products that provide freshness will help reduce swelling in the affected area and boost circulation and are especially recommended for people with mobility problems.