Content

• Steps
• Part 1 of 3: Raise and Relax Your Legs
• Part 2 of 3: Reduce leg swelling
• Part 3 of 3: Keep Your Feet Healthy
• Warnings

Relieving stress by raising your legs is a pleasant experience, especially if your legs are swollen.If the reason is pregnancy or a lot of walking, then raising your legs can relieve the condition. Lifting your legs relieves fatigue and reduces swelling. With this simple trick, you can keep your feet healthy and always ready for the activities you love.

Steps

Part 1 of 3: Raise and Relax Your Legs

1. 1 Take off your shoes. Take off your shoes and socks before lifting your feet. Shoes can cause stagnation of blood in the legs and cause swelling. Socks, especially those that fit tightly to the ankles, can also cause swelling. Wiggle your toes slightly to improve circulation in your legs.
2. 2 Lie on a comfortable sofa or bed. Lying on your back, stretch out on a long couch or bed. Make sure you have enough space on the couch so you don't feel like you're about to fall off the couch. Place a pillow under your neck and back. Or two, if that's more convenient for you.
   • Do not lie on your back if you are pregnant and your first trimester is over. In this case, the uterus may press too hard on the central artery and block blood flow, which is not at all what you are trying to achieve. Place some pillows under your back so that it is at a 45-degree angle.
3. 3 Raise your legs on the pillow to the level of your heart. Place pillows under your feet and ankles to lift them up. Stack the required amount so that your feet are at the same level as your heart. Raising the legs to the level of the heart will allow the accumulated blood to drain away from the legs, thereby improving blood circulation.
   • You may find it best to place a pillow or two under your calves to support your legs in the uplifted state.
4. 4 Raise your legs for 20 minutes throughout the day. Swelling of the legs will be reduced if the legs are lifted regularly for 20 minutes. In the meantime, you can reply to an email in your inbox, watch a movie, or complete other tasks that don't require standing on your feet.
   • If you have an injury, such as a sprained ankle, you may want to keep your legs raised more often. Try to raise your legs for a total of 2-3 hours a day.
   • If the swelling does not decrease after a few days of using this technique, then it is worth going to the doctor's office.
5. 5 Place your feet on the footrest when you sit. Even a slight leg lift will reduce daily swelling. Whenever possible, place your feet on an ottoman or footstool when you sit. Raising your legs will improve circulation.
   • You can buy a small bench under the table if you spend a lot of time in a sitting position at work.
6. 6 Use ice if the cold doesn't make you uncomfortable. Use an ice pack wrapped in a small towel to cool your raised legs for 10 minutes at a time. These compresses should not be used more than once an hour. Cold helps to reduce swelling and relieve any discomfort. Always place something between ice and bare skin.
   • If you feel the need to ice your feet more often because of swelling or pain, make an appointment with your doctor.

Part 2 of 3: Reduce leg swelling

1. 1 Do not stay in a seated position for extended periods of time. Get up once an hour and walk for 1–2 minutes to help blood circulate properly. Prolonged periods of sitting cause blood to stagnate in the legs, making them more swollen. If you have to sit for a long time, use a footrest to improve circulation.
2. 2 Wear compression stockings. Wear long compression stockings to increase blood flow and reduce leg swelling. Stockings are most effective when worn all day, especially if you are going to be standing a lot. Avoid compression stockings, which can pinch the legs above the ankles, thereby causing swelling.
   • You can buy compression stockings online or at the Orteka orthopedic store.
3. 3 Drink 6-8 glasses (240 ml) of water a day. Maintaining an optimal water balance will allow the body to rid itself of excess salt and reduce leg swelling. Some adults require more or less water, depending on whether they are pregnant or have a medical condition. But for most people, drinking at least 1.4 liters of water a day is enough to reduce swelling.
   • Occasionally soda or coffee may be drunk, but these drinks should not be included in your daily water intake. Note that they can be diuretic.
   • Don't force yourself to drink more water than you can.
4. 4 Exercise regularly. Exercise for at least 30 minutes 4-5 days a week to keep blood circulating through your body properly. Even a regular walk helps maintain your heart rate and prevents blood from stagnating in your legs. If you are currently sedentary, then slowly increase the number of workouts up to 4 times a week. Start with one 15 minute workout per week.
   • If you are pregnant or have an injury, ask your doctor what exercises you can do to reduce puffiness.
   • Joint workouts can help solidify your new sport routine.
   • Certain yoga postures, such as lying with your feet against a wall, can also help reduce swelling.
5. 5 Don't wear shoes that are too small for you. Wear shoes that fit. Make sure your toes fit easily into the widest part of the shoe. Wearing too tight shoes in your feet decreases blood circulation, which can cause pain or even injury.

Part 3 of 3: Keep Your Feet Healthy

1. 1 Wear suitable footwear for exercise. Running shoes with a thick sole can provide extra cushioning for your feet when running and jumping during your workout. Gel pads can be purchased for additional support. If you are going to move a lot, then wear stabilizing shoes with supportive inserts.
   • Buy shoes at the end of the day when the swelling of your feet is at its peak. Shoes should fit well, even if your feet are swollen.
2. 2 Lose excess weight. Try to maintain the recommended weight for your height through diet and exercise. The extra pounds can put pressure on your legs and strain your blood vessels, especially if you are active. Even losing 1–2 kilograms will reduce the daily leg swelling.
   • Your doctor can advise on a healthy weight range.
3. 3 Don't wear high heels every day. Choose heels no higher than 5 cm and try not to wear them often. High-heeled shoes can squeeze and push hard on the ball of the foot. Too much pressure on such a small area can cause swelling, pain, and even displacement of the bones.
   • If you want to wear high heels, then give preference to shoes not with stiletto heels, but with thick heels. These heels provide more stability.
4. 4 Do not smoke. Smoking increases the burden on the heart and hinders blood circulation. Since the legs are far from the heart, they can swell and the skin can become shiny. It may even start to thin out. Consider a smoking cessation plan to improve overall health and foot health in particular.
5. 5 Massage your legs to relieve pain and improve circulation. Roll a rolling pin over the soles of your feet to help normalize blood flow. You can even ask another person to massage your feet to improve circulation and disperse stagnant blood. Use your fingers to massage areas where you feel discomfort or tension.
6. 6 Use over-the-counter anti-inflammatories for minor pain. If your doctor has ruled out more serious illness, you can usually take over-the-counter anti-inflammatories to combat swelling. Take 200-400 mg ibuprofen every 4-6 hours as needed to reduce swelling and discomfort.
   • Always check with your doctor before taking any medication.Certain medications and medical conditions can interfere with the action of non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.

Warnings

• If leg swelling does not improve after a few days of regular lifting, see your doctor.
• Certain serious medical conditions, such as heart and kidney disease, can cause swelling in the legs. Therefore, do not ignore persistent swelling.
• See your doctor right away if the swollen area has pain, redness, or warmth. Or if you have an unhealed wound in this place.
• See your doctor right away if you have shortness of breath or swelling in only one limb.
• Protect the swollen area from additional pressure or injury, as these areas usually do not heal.