If you have swollen feet, you are not the only one. Many people suffer from this problem, which can be the side effect of many medications or the symptom of many diseases. Therefore, in such cases, you should always consult your doctor to determine the underlying cause. However, you can make some lifestyle changes to lessen the severity of the swelling.
Steps
Part 1 of 4: Exercise and Rest Swollen Feet
Step 1. Walk instead of standing
The standing position favors the accumulation of fluids in the legs. However, if you walk, you have the possibility to circulate the blood by increasing the flow to the lower limbs. This way, you will relieve swelling.
Step 2. Give yourself a few breaks
If you have a job that forces you to sit for a long time, try taking a few breaks. Get up approximately every hour and walk for a few minutes to get the blood flowing. If you can't, try lifting your calves while sitting. Just raise your heels and lower them. Repeat this exercise 10 times for each leg.
Step 3. Train every day
This will help reduce swelling in the long run. For example, try going for a walk when you're done with work. Alternatively, you could incorporate a small bike ride into your daily routine.
Step 4. Keep your feet elevated when you rest
If you have a job that causes you to be nailed to your chair most of the time, try lifting your feet when sitting. By holding them above the height of the heart, you will encourage the circulatory system to drain fluids from the extremities.
- You don't have to keep your feet elevated for 24 hours, just do it a couple of times a day. It may also be useful while you sleep.
- If you have a sedentary job, ask your boss if you can use a footrest under your desk.
- When lifting your feet, avoid crossing your ankles or legs as they can put too much pressure on the veins and block blood circulation.
Part 2 of 4: Making Lifestyle Changes
Step 1. Consume less salt
If your diet is high in sodium, be aware that it can promote swelling in the feet. In other words, the body assimilates it by retaining excess fluids that aggravate swelling.
- If you consume foods that are high in salt, your face and hands can also swell in addition to the feet and ankles.
- Most processed foods (like canned foods, frozen foods, and salad dressings) are high in sodium, so opt for fresh produce (even meat) when shopping, and cooking at home.
- Foods higher in sodium include canned tomatoes and pasta sauces, soups, dips, crackers, pickles, cold cuts, and even cheeses. Read the nutritional tables, looking for the word "low in sodium". Some cuts of fresh meat can also be flavored with salt and water injections.
- Compare brands. For the same products, some companies use less salt in food processing.
- Sodium intake varies between 1500 mg and 2300 mg per day, depending on gender and build.
Step 2. Try to lose weight
Since weight tends to promote swelling, you can keep the problem under control by losing weight. Try to change your diet by eating more fruits and vegetables, lean meats and whole grains, and cutting down on the empty calories from sugars. To speed up the process, exercise while changing your diet.
Step 3. Avoid clothing that tightens the thighs
Clothes that fit this body height can hinder blood flow. Therefore, avoid suspenders and other items that risk restricting circulation.
Step 4. Put on the compression stockings
They help reduce the accumulation of fluids in the lower limbs. Basically, they wrap around your legs, providing the support they need to prevent spills.
You can buy them on the Internet, in health centers and even in pharmacies
Step 5. Get a different pair of shoes
If you have swollen feet, you probably need a new pair of shoes to get the problem under control. Opt for shoes that are closed at the heel, with a wide sole so as to give the foot enough space to move the toes and have excellent support for the arch of the foot. The best time to try them is in the afternoon, which is when the blood vessels in the extremities dilate. This way, you will be able to choose a pair of shoes that will always fit you, even when your feet are swollen.
If they are too tight, they can hinder blood circulation and cause other problems, such as a mild sprain
Step 6. Try massaging yourself
Rub your legs from the extremities to your upper body. You need to insist a little more on the ankles and calves. Don't press too hard that you feel pain, but be firm. This massage can help reduce fluid spillage at the feet and ankles.
Part 3 of 4: Medical Care
Step 1. See your doctor
If home remedies and natural treatments don't allow you to deflate your legs as you hoped, then see your doctor. He will examine the feet and legs and see if the swelling is caused by a more serious health problem.
Step 2. Tell him what medications you are taking
Some medicines can promote swelling in the legs. For example, antidepressants, high blood pressure medications, and contraceptive pills can have these side effects. Steroid drugs can also cause this problem.
Step 3. Consider the causes of swollen feet
In many cases, edema is caused by a small health problem, but in others it can indicate a more serious condition. Discuss these risks with your doctor.
- For example, in milder cases, the cause could be pregnancy or PMS, but also lack of physical activity or excessive consumption of sodium-rich foods.
- Among the most serious causes include cirrhosis, kidney disease, kidney injury, congestive heart failure, chronic venous insufficiency or lymphatic system dysfunction.
Step 4. See your doctor if you begin to have difficulty breathing, chest pain, swelling in the lower limbs and abdomen and / or if your swollen foot is red or hot to the touch
Step 5. Consider the analysis you need to undergo
When discussing problems affecting your legs, your doctor may also ask you what other symptoms you are experiencing and prescribe diagnostic tests to trace the underlying condition.
For example, they may order blood or urine tests, an x-ray, a venous ultrasound of the lower limbs, or an electrocardiogram
Step 6. Ask what therapy you need to follow
Generally, treatment tends to control the underlying disease but is not directly aimed at relieving edema. However, diuretics can sometimes help drain fluid accumulated in the legs.
Step 7. Consider acupuncture
Acupuncture is an ancient healing technique that originated in China. It consists of placing some fine needles in the skin and muscles at particular energy points with the intent of reducing pain and swelling and stimulating healing. Applied to soothe swollen feet, it is not considered a real therapy by medical science. However, if you have tried other treatments without getting any results, then it is worth a try because it is a safe practice that is quite successful in treating other diseases.
Acupuncture is practiced by many doctors today. Whichever professional you choose should be certified by the Italian Federation of Acupuncture Societies
Part 4 of 4: Relieving Swollen Feet Caused by Pregnancy
Step 1. Try walking into the pool
Although not much research has been done on this phenomenon, many pregnant women get some relief from walking in the pool. Water pressure in the extremities is likely to help reduce fluid build-up in the legs, reducing swelling.
Step 2. Sleep on your left side
The inferior vena cava is a large venous trunk that extends from the lower part of the body to the heart. By sleeping on your left side, you avoid exerting excessive pressure on this vein by promoting proper circulation of fluids.
Step 3. Try cold packs
Sometimes, they are able to soothe swollen ankles during pregnancy. Use an ice pack wrapped in a towel or even just a washcloth soaked in cold water. Don't leave it for more than 20 minutes.
Step 4. Use the same remedies you would use if you have swollen feet
In other words, when you are pregnant, you can use compression stockings to keep the problem under control. Also, don't stand for too long. Keeping the feet raised above the height of the heart is also a good solution.
Don't forget to include some physical activity in your daily routines. Try walking to get the blood flowing
Advice
- When you're at work, shift your weight from one leg to the other every so often and stay on tiptoes for 10-20 seconds every hour.
- Listen to the advice your doctor gives about your health condition. For example, if you have cirrhosis, you should decrease your alcohol consumption to manage the disease and relieve edema.
