5 Simple At-Home Exercises to Instantly Reduce Leg Swelling!
Leg or foot swelling, also known as peripheral edema, occurs when fluid accumulates in the feet, ankles, and legs. This happens when small blood vessels leak fluid into surrounding tissues, causing the feet and legs to swell.......➡️CONTINUE READING THE FULL ARTICLES HERE.
Inactivity is a common cause of swelling, but regular and simple exercises can help reduce it by promoting fluid flow back toward the center of the body.
Here are some effective exercises to reduce leg swelling:
1. Walking
Walking is one of the easiest ways to reduce foot swelling and improve circulation in your legs. A 10 to 15-minute walk can significantly decrease swelling by boosting blood flow and reducing fluid retention.
2. Leg Raises
Lie on your back, bend your knees, and lift your feet off the ground. Straighten one leg and kick it upwards, then repeat with the other leg. Continue for about 5 minutes. This exercise strengthens leg muscles and promotes lymphatic drainage, helping your body expel excess fluids.
3. Trunk Rotation
This exercise helps reduce resistance in your leg blood vessels. Lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides and rotate your upper body to one side, pressing your shoulders down. Hold the position for a few seconds, then return to center and repeat on the other side. Perform this for several minutes to strengthen your core.
4. Squats
Squats help strengthen your calf muscles and reduce fluid buildup in your legs. Stand with your feet shoulder-width apart, bend your knees as if sitting down, and keep your back straight. Push through your heels to return to standing. Do about 10 squats. This exercise helps pump blood back to your heart, which can reduce foot swelling.
5. Heel Raises
For a quick and effective exercise, sit with your feet flat on the floor, then slowly raise your heels off the ground for a few seconds before lowering them back down. Repeat 10 times. This simple exercise is great for relieving foot swelling.
While these exercises can provide relief, if swelling persists or worsens, it’s important to consult a healthcare professional for further advice and treatment.