Leg swelling can be prevented by some simple measures and "Do It Yourself" techniques. Here are some examples you can use to prevent the swelling, or to return to your previous swelling-free self.
1. Exercise!
Exercising stimulates blood circulation and hinders the blood from assembling in your lower extremities. If you’re suffering from painful or inflamed legs, swimming can be the perfect solution.
2. Elevate your legs.
Try elevating your legs by putting them on a higher surface so that they are above the heart. Do that for 30 minutes, three times per day, and observe the changes.
3.Walking
If you sit for long periods of time, get up and walk around a bit. Walking for 10 minutes, three times a day, should be enough to keep your legs healthy and happy.
4. Compression socks
When you travel, consider wearing compression socks. They help the blood vessels with their elasticity, so that the blood doesn’t pool in your legs. Plus, they prevent varicose veins.
5- Eat healthy
Eat healthy and avoid excess salt. Too much salt can cause water retention and should be avoided. Caffeine too is a known offender. So go easy on the salt and try to bring your coffee intake to a minimum. If you are overweight, consider losing some weight, so you reduce the pressure that is put on your muscles, joints and bones.
6. Stop smoking!
Think of all the rewards that come when you stop smoking. Having your feet less swollen is just one of them. Also, smoking is related to many more serious conditions that can cause lower limb swelling.
7. Drink plenty of water
By drinking water throughout the day, we hydrate our tissues and detox the body. Sodium and caffeine, which contribute to feet inflammation, get diluted if we water ourselves sufficiently. Eight to ten glasses a day should be the norm. Drink more if you had some alcohol.
8. Massage the painful area
Massaging your feet is very relaxing and improves your blood circulation. Use gentle but firm gestures, and always go in the direction of the heart.
9. Soak your feet in Epsom salt
If you feel like indulging yourself completely, add a few cups of sea salt to your bathwater and soak your whole body. Essential oils can help alleviate pain and discomfort too.
10. Take magnesium supplements
Painful swelling is connected to magnesium deficiency. A dose of 350 mg a day can make a huge difference, but always talk to your doctor before taking any supplement.
Keep your legs healthy and pain-free. Remember how well they’ve been serving you over the years, and return them the favor!