Have you ever noticed swelling in the legs and feet worsen after sitting for a few hours, or after you’ve been lounging and getting caught up on the last season of a new Netflix series? Even if your legs are elevated, the swelling may still be lingering. Why does this happen, and what can you do about it?
Blood comes from your heart and is pumped throughout your body through arteries. The blood then returns to the heart through the veins, or some clear fluid from the blood, called lymph fluid, returns through the lymphatic vessels. Swelling can be caused by congestion or backup of either the veins or the lymphatic vessels.
Your veins and your lymphatic vessels don’t have a biological pump for them. They have small valves to try and move fluid along, but they heavily rely on your muscles to help. The muscles act as a pump. They contract around the veins and lymphatic vessels, pushing and supporting blood or lymphatic fluid to flow through. Without movement and using your muscles, blood and fluid can pool in your legs and feet and cause swelling.
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So take a break from your desk or hit the pause button and try these simple and effective exercises to reduce swelling and edema.
Slowly let your legs fall to one side, and stop when you feel a mild stretch in your core or hips. Avoid arching into your low back.
Modification: If there is any back pain or discomfort, you can keep your feet on the ground and lift one left at a time.
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Modifications: If there is any back pain or straining, try laying on the couch with the legs up on the arm of the sofa. Or have your legs on top of 2-3 pillows for elevation.
Squat down 4-6 inches by sending your hips back like you will sit down in a chair. Avoid allowing your knees to move forward past your toes for joint safety.
Modification: If there is any knee pain or discomfort, try decreasing how far you squat down. Or use the same muscles by finding a chair and moving from sitting to standing ten times.
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This exercise moves the fluid in the entire lower body. It is one of the healthiest activities someone can do for overall health.
Get outside or on a treadmill and start with 2-5 minutes as a goal. Every few days, add another 2-3 minutes to the duration of your walks.
Modification: If you do not have space to walk, or the weather isn’t cooperating, then try marching in place for 2 to 5 minutes. If there are any joint pain or balance concerns, another excellent location to walk is in the water! Find a local pool to walk in or join an aquatic exercise class. The water will provide a gentle compression also to decrease swelling.
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These exercises are simple and can help decongest a swollen area. However, the best exercise to do is something that you enjoy and that you can be consistent with each day. This will make sure your veins and lymphatic vessels stay healthy and help prevent excess swelling and edema.
Kelly Sturm is a physical therapist, Certified Lymphedema Therapist, and one of the first national board-certified oncology clinical specialists in the United States. She serves as an instructor at Concordia University’s Physical Therapy Program and a guest speaker at various conferences, programs, and community groups.
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Swelling is very common and happens for many different reasons, but you can usually treat it successfully at home. If you have localized swelling due to an injury or medical procedure, treatments like rest and ice usually do the job. For chronic fluid retention (edema) due to pregnancy, medication side effects, congestive heart failure, vascular disease, or other causes, things like light exercise and dietary changes often help. So, unless you have emergency swelling (such as due to an allergic reaction) that needs immediate medical attention, read on for some helpful advice on reducing swelling on your own.
This article was co-authored by Luba Lee, FNP-BC, MS and by staff writer, Christopher M. Osborne, PhD. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. This article has been viewed 1, 765, 795 times.
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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
If you’re suffering from swelling due to an injury, rest the injured area as much as possible, and elevate it if you can. Place an ice pack over the swelling for about 15 minutes at a time, several times a day. However, you should avoid applying heat, as this can make the swelling worse. You can also take over-the-counter NSAIDs like ibuprofen and naproxen to help decrease the swelling. If the swelling persists for more than a few days, see your doctor. To learn about treatments for general swelling, keep reading!Edema occurs when fluid builds up in your tissues, often in your feet, legs and ankles. Edema can affect anyone, especially people who are pregnant and adults age 65 and older. Treatment involves lifestyle changes, including diet and exercise.
Edema is swelling caused by fluid trapped in your body’s tissues, most often in your feet and ankles. Your provider will test your edema by pressing their finger into the swollen area (pitting) to identify how much fluid is in your tissues (grade).
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Edema is the medical term for swelling caused by fluid trapped in your body’s tissues. Edema happens most often in your feet, ankles and legs, but can affect other parts of your body, such as your face, hands and abdomen.
Edema can affect anyone, but the condition most often affects people who are pregnant and adults who are 65 years or older.
Edema is common because there are many causes associated with the condition. Mild cases of edema go away on their own, so the exact rate of occurrence is unknown.
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Edema will cause parts of your body to increase in size (swell), which might prevent you from completing your daily tasks. Simple lifestyle changes like elevating the swollen part of your body or moving around if you were sitting or standing for a long period of time can reduce swelling and help you feel better. Sometimes edema is a symptom of an underlying health condition, so contact your healthcare provider if you experience symptoms of edema.
A symptom of edema is swelling in your body. Swelling occurs when a part of your body gets bigger because there is a buildup of fluid in your tissues. Swelling can happen anywhere on your body but most often affects your feet, ankles and legs.
After your healthcare provider makes an edema diagnosis, their next step is to identify what caused fluid to build up in your tissues. There are several possible causes for an edema diagnosis including:
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Your healthcare provider will give a physical examination to diagnose edema, followed by diagnostic tests to find the cause. They will look for swelling, especially on parts of your body where your skin has a shiny or stretched appearance.
Edema grading is a scale used to identify the severity of your edema diagnosis and estimate how much fluid built up in your tissues.
Your healthcare provider will test an area of your body for edema by gently pressing their finger on a swollen area of your skin for five to 15 seconds (pitting test). After they release pressure, a dimple (pit) will appear in your skin. The pit indicates that there is fluid built up in your tissues.
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In addition to treating the underlying cause of edema, there are a few steps you can take to keep fluid from building up in your body:
In some cases, the cause of edema could be too much salt in your diet. Salt causes your body to retain water, which could leak into your tissues and cause swelling. Making lifestyle changes to reduce the amount of salt
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