Our 10 best tips for swollen legs

Posted on fitness

Are your legs not as nice and supple as you would like them to be? Many women dream of long, slender model legs, but some of us do not have them due to swelling and water retention. No need to despair — there are indeed steps you can take to solve this problem.

With our top 10 tips, you will soon be closer to your ideal image of slim legs:

What does the doctor say?

Swelling — the medical term is edema — has many different causes. Some of them are more harmless than others. In certain cases, swollen legs may be a sign that something is indeed wrong. Swollen joints could be an indication that you've been sitting in one position for too long, are undergoing premenstrual changes, are pregnant, or ingesting too much salt. If you notice any unusual changes, get yourself examined to rule out major problems and protect yourself.

Physically speaking, swelling is caused by blood vessels (known as capillaries) when fluid escapes. The fluid builds up in the surrounding tissue and this then causes swelling.

Edema places additional stress on your heart and kidneys — this can affect you in the long run. It is therefore better that you take the situation seriously and have the oedema controlled as early as possible.

1. Get active

Once you've been checked by your doctor, it's time to get going.

The best weapon in the fight against water in your legs is a very simple one: walking. When you move your legs, blood flow improves and the escaped fluid can flow back. There are many benefits of using an elliptical trainer or a treadmill, but you can also combine walking exercises in the gym with a walk outside. In the gym, you can keep an eye on the distance and control the number of climbs. It's best to start with a 30-minute workout three or four times a week. You can then extend your workout by five minutes each week (and increase the incline). This ensures a slow set-up.

2. Exercises against swelling

In addition to walking and running training, there are a number of brilliant exercises against water retention in the tissue. Do this a few times a day until you see an improvement.

• Leg lifts: Hold onto a chair and lift and extend one leg backwards — keep your knee extended. Repeat this exercise as often as agreed with your doctor.
• calf stretching: You're still holding on to the chair and slowly push yourself up on your toes — hold for a few seconds and lower again. The stretch you'll feel in your calves will push the fluid up and away from your lower leg.

3. Feet up

Yes, we encourage you to run or walk more — but you also have permission to lift your legs from time to time.

As you relax, lift your feet to about above your heart. This allows the liquid to flow back and you can relax in peace.

4th massage

Discuss this with your doctor first, but as soon as he approves, treat yourself to a massage, as this can really stimulate your lymphatic system.

The massage doesn't have to be profound or painful — simple and gentle movements are enough to move the fluid towards the lymph glands and thus activate the system. Do you need any more reasons?

5. “Desalinate” yourself!

The intake of too much salt could be to blame for the accumulation of water. If you consume a lot of salt in general, reduce this and always check the hidden salt content in ready meals.

Cook by yourself as often as possible and always prepare fresh dishes. It is then better to leave the salt shaker in the cupboard.

6. Drink more water

That may sound contradictory, but drinking water helps against water in tissues. It boosts the body's excretory systems enormously and also removes all waste that has accumulated in the body. Hydration also has other benefits: you'll be more focused and have more energy. Drink eight to ten large glasses of water a day. It is best to empty your recommended daily amount of water into a jug and keep it in the refrigerator. So you know exactly how much more water you should drink. For a better flavor, simply add lemons, oranges, limes, or cucumbers.

7. The power of plants

Natural diuretics are a gentle and healthy way to allow fluid to flow back in the tissues.

Try diuretic herbs such as dandelion, licorice root, and elderberry, or increase your intake of celery, artichokes, grapes, and parsley. Green tea and cranberry juice are great alternatives to water — if you prefer multiple flavors.

8. Increase potassium levels

In addition to tissue fluid, diuretics can unfortunately also remove potassium in the body, so you should take this nutrient as a supplement and increase your consumption of bananas, raisins and kidney beans. These foods are all naturally high in potassium.

9. Take a full bath

Epsom salts are brilliant and tried and tested remedies and are anything but an old wives' tale. Pour warm (not too hot) water into the tub, add a handful of Epsom salt, and relax.

Swelling can be caused by a lack of magnesium, and soaking the body in Epsom salt water promotes the absorption of this precious mineral. You will soon be able to enjoy your slender joints and legs.

Posted on fitness