When you feel pressure in your lower limbs, you can lift your feet to feel much better, especially if they are swollen. Whether the swelling is due to pregnancy or walking too much, lifting your lower limbs can make you feel more comfortable. Thanks to this simple gesture, you can reduce edema, keep your feet healthy and make sure they are always in top shape for all your favorite activities.
Steps
Part 1 of 3: Pick them up and let them rest
Step 1. Take off your shoes
Before lifting your feet, free them from footwear and socks that favor venous stagnation and consequently swelling; socks, in particular, are the most responsible for this phenomenon when they are too tight around the ankles. Move your toes a little to promote blood circulation.
Step 2. Lie down in bed or on a comfortable sofa
Extend your body in a supine position, check that you have enough space and do not risk falling; lift your back and neck with a pillow or two if that makes you feel better.
If you are pregnant and past the first trimester, do not lie flat on your back, as the uterus applies excessive pressure to the central artery reducing the blood supply, which is exactly the opposite of what you want to achieve. Place a couple of pillows behind your back to lift your torso approximately 45 degrees from horizontal
Step 3. Use other pillows to raise your feet to heart height
Place several under the ankles and lower extremities; accumulate enough to keep your feet at heart level. In this way, you promote venous return and improve blood circulation.
Perhaps you can feel more comfortable by placing a couple of pillows under the calves to support the limbs as well
Step 4. Hold this position for 20 minutes at a time throughout the day
Regular breaks like this should reduce swelling. You can use this time to catch up with emails to reply to, watch a movie, or complete tasks that don't involve standing.
- If you have suffered an injury, such as a sprained ankle, you need to lift the injured foot more frequently. try to keep him in this position for a total of 2-3 hours every day.
- If the edema does not go away with this remedy within a few days, you should make an appointment with your doctor.
Step 5. Place your feet on a stool when seated
Even moderate elevation can help combat daily swelling. Use a sofa or footstool to lift your lower limbs off the ground whenever possible while sitting. this little trick promotes blood circulation.
If you spend a lot of time sitting at work, you can buy a small stool to put under your desk
Step 6. Apply ice if you find it pleasant
Rest the ice pack wrapped in a cloth for up to 10 minutes at a time when you lift your feet; wait about an hour between uses of the cold pack. With this remedy you minimize the edema even more and reduce the discomfort you are experiencing; however, remember to always place a barrier between the ice and bare skin.
If you feel like you need ice more often to manage pain and swelling, contact your doctor
Part 2 of 3: Reduce Swelling
Step 1. Don't sit for long
Get up every hour or so and walk for a minute or two for the blood to flow. A sedentary lifestyle causes the blood to stagnate in the feet, making the edema worse; if you have to sit for a long time, use a stool to lift your lower limbs and promote circulation.
Step 2. Put on compression stockings
These tights favor venous return by reducing edema of the feet; they are most effective if you keep them all day, especially if you stand a lot. Avoid compression socks that tighten just above the ankle and promote swelling in the lower extremities.
You can buy these tights at drugstores, health care stores, and online
Step 3. Drink 6-8 8-ounce glasses of water per day
Taking a sufficient dose of fluids allows you to expel excess salt from the body and minimize edema. Some adults need more or less water, depending on their health condition or pregnancy; in general, the minimum amount to keep swelling at bay is 1.5 liters per day.
- Although you may occasionally drink sodas or coffee, remember that these liquids do not count as moisturizing fluids, as they have a diuretic effect.
- Don't force yourself to drink more if you can't.
Step 4. Get regular physical activity
Try to work out at least 30 minutes for 4-5 days a week to maintain good blood circulation. Even a simple walk can increase heart rate and minimize blood pooling in the feet. If you are currently sedentary, gradually increase your activity level until you work out 4 days a week starting with 15 minute sessions.
- If you have to stay within limits because you are pregnant or have an injury, ask your doctor what exercises you can do to relieve lower limb discomfort.
- Exercising with a friend is a good way to stick to your fitness commitment and routine.
- Some yoga poses, such as lying on the floor with your legs against the wall, are effective in counteracting edema in the feet.
Step 5. Don't wear tight shoes
Choose the ones that fit correctly and make sure that the forefoot is well received in the widest part of the footwear; when you use shoes that are too small, you prevent proper blood circulation, promoting pain and even trauma.
Part 3 of 3: Keep them healthy
Step 1. Wear shoes that provide good support when exercising
Gymnastic ones with thick soles absorb shocks better when you run and jump; you can also insert padded insoles to enjoy greater protection. If you are going to train, always use sturdy and stable footwear.
Go buy shoes at the end of the day, when your feet are swollen; they must fit well in these conditions, even when the extremities are thicker
Step 2. Lose excess weight
Try to maintain a normal body weight based on your height through good nutrition and physical activity. The extra pounds put pressure on other lower ones and strain the blood vessels, especially if you are active; losing even a kilogram or two will help you manage foot edema.
Your doctor can tell you your ideal weight
Step 3. Don't wear high heels every day
Choose shoes that have a heel no higher than 5 cm and don't use them often; this type of shoe tightens the feet by releasing a lot of pressure on the front of the feet. Overloading a small area promotes swelling, pain, and even displacement of the bones.
If you want to put on high heels, opt for wide ones rather than stilettos, as they offer greater stability
Step 4. Don't smoke
This bad habit places a great deal of stress on the heart, making circulation more complex. The feet are affected mainly, as they are very far from the heart and have difficulty receiving blood supply, consequently becoming shiny and swollen. The skin can even thin; therefore consider setting up a plan to quit smoking and improve overall health, as well as that of the lower limbs.
Step 5. Massage them to reduce pain and facilitate circulation when you feel the need
Rub the soles of your feet with a rolling pin to get the blood flowing; you can also ask your partner to massage the contracted or painful areas.
Step 6. Take over-the-counter anti-inflammatories to manage minor pain
If your doctor has ruled out serious conditions, you can usually take these medicines safely to control edema; take 200-400 mg of ibuprofen every 4-6 hours, as needed, to reduce discomfort and swelling.
Always contact your doctor before taking any medications; some active ingredients and certain diseases can negatively interact with non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen
Warnings
- If the swelling does not subside after regularly lifting your feet for a couple of days, see your doctor for a checkup.
- Some serious diseases, such as kidney and heart diseases, cause swelling in the lower limbs; therefore do not ignore this persistent symptom.
- If the swollen area is painful, hot, and red, or a sore is present, call your doctor right away.
- If you complain of shortness of breath or swelling of only one limb, go to the emergency room.
- Protect swollen areas from pressure or possible trauma, as they can't heal easily.
