Many people
accept swollen ankles, feet and legs as a normal part of everyday life, and
very often this is true. However, it is wise to understand that this swelling
could be a sign of serious illness.
For this
reason, it’s important to take note whenever your feet, ankles and legs swell.
It is equally important to know what to do about it so that you can take quick
steps to resolve the problem.
In this
article, we will discuss some common causes of swelling in the lower legs and
feet and introduce some smart ideas for helping you cope with this common
problem. Read on to learn more.
The Causes
of Swollen Extremities Are Many and Varied
Sometimes
swollen feet, ankles and legs may be the result of overdoing it. If you have to
stand for long periods of time or spend the whole day walking, gravity is going
to take its course.
Blood tends
to pool in the extremities under these conditions.
Sitting for
extended periods of time (e.g. at work, on an airplane, train or bus) can also
cause swelling of the extremities. In any case, it’s important to get plenty of
rest and to elevate your feet to help encourage better circulation.
Dehydration
also plays a part in causing swelling of the extremities. It’s smart to always
keep a stainless steel water bottle or canteen filled with fresh, filtered
water by your side.
This is
especially true if you will be spending a lot of time outdoors in the sunshine.
Staying well-hydrated can help you avoid a great many health problems,
including swollen feet, ankles and legs.
When To Seek
Medical Attention
If it seems
that your feet and lower legs become swollen for no reason, this could be cause
for concern. This is especially true if the swelling is accompanied by other
symptoms such as:
* Difficulty
Breathing
* Chest Pain
* Cyanosis
* Fever
If any of
these symptoms are present, you should seek medical attention immediately. A
trip to the emergency room is not an overreaction. Additionally,
if only one leg is swollen or is more swollen than the other, this could
indicate a serious problem. For example, you may be experiencing deep vein
thrombosis (DVT).
Again, a
trip to the emergency room is not out of order in this case.
There are
also medications that can cause swelling of the feet, ankles and legs. Among
them are:
*
Medications for Hypertension
* Birth
Control Pills
*
Antidepressants
When you see
your doctor regarding swollen extremities, he or she will probably review any
medications you may be taking. Be sure not to leave anything out.
Try The
“Press Test”
When
determining the seriousness of your condition, one test you should perform is
the “press test”. Press on the swollen area with your fingertips. When you
remove your fingers, the area may appear white but should soon return to normal
colour and resume its level of puffiness. If the area
stays white and remains pitted, it could be a sign of a serious medical
condition such as problems with your kidney, liver or heart. It’s easy to
see that any time you experience swelling in your feet, ankles and legs it’s
important to look at the entire situation to evaluate the cause.
The swelling
may be temporary and harmless, in which case you can treat it with simple home
remedies such as rest, ice, compression and elevation (RICE). If you try this
treatment with little or no result, you should see your doctor.
12 Things
You Can Do To Avoid Swollen Legs and Feet
Developing
good lifestyle habits can go a long way toward preventing swelling of the
extremities in all circumstances. Here are a dozen things you can do every day
to improve your circulation and prevent the discomfort of swollen feet, ankles
and legs.
# 1 – Get In
The Habit of Exercising Regularly
Good blood
circulation is vital to prevention of swelling of the extremities. When you
exercise every day, you improve your circulation and in turn, prevent having blood
pool up in your feet, ankles and legs.
You don’t
have to engage in extremely strenuous exercise to reap these benefits. Just
remember to stretch and flex your feet and circle your ankles several times per
hour whenever you must sit for long periods of time.
Get up and
walk around every 20 minutes or so when you are at work or even when you are
traveling on an airplane or other public conveyance. Just simply standing and
moving your feet a little bit will help you to improve your blood circulation.
#2 – Use
Compression Hosiery
If you have
a very sedentary job or you must travel for a long period of time (e.g. an
international flight) you may wish to wear compression stockings or socks.
The firm
support you receive from these garments will help prevent blood pooling in your
legs. Wearing compression hosiery can also help prevent varicose veins and ease
any leg inflammation you may already be suffering.
#3 –
Exercise for Fun!
In everyday
life, be sure to engage in enjoyable exercise that will be easy to turn into a
habit. Good examples include taking nature walks, cycling, swimming, dancing
and yoga.
Swimming is
especially good if you already experience swelling and inflammation in your
extremities.
When you
swim, it’s easy to exercise your feet and legs a great deal without putting a
lot of pressure on them. The massaging action of the water also helps your
circulation and reduces swelling.
#4 –
Practice Inverted Yoga Postures
Yoga
practice does not have to be intensive or strenuous either. Simply adding a
couple of easy inversion poses to your everyday routine will go a long way
toward reducing swelling and improving circulation. One excellent example is
the “legs-up-the-wall” pose.
To perform
this pose, simply lie on your back with your hips very close to the wall and
prop your legs up straight with the soles of your feet facing the ceiling. Rest
in this position for 15 or 20 minutes a day.
Legs-up-the-wall
pose helps prevent and reduce swelling in your extremities and improves
circulation throughout your body. It even helps boost brain activity by
increasing blood circulation to the brain. Inversion poses also help improve
your digestion and boost your immune system.
#5 – Put
Your Feet Up!
Get in the
habit of elevating your legs even when you’re not practicing yoga. Whenever you
are relaxing and watching TV, listening to music or reading be sure to elevate
your legs so that they are higher than your heart.
When you do
this for half-an-hour, three times daily you are sure to notice a big reduction
in the amount of swelling in your lower extremities.
You can also
elevate your feet while you are sleeping by placing a pillow under your ankles.
Alternately, try putting a brick under each leg of the foot-board of your bed.
This will elevate the entire foot of your bed a couple of inches.
This simple
adaptation improves your blood circulation and helps to drain excess fluid from
your lower extremities. This prevents pooling of stagnant blood in the lower
extremities and facilitates elimination of toxins from your body via your
urinary tract.
#6 – Enjoy a
Foot Massage Every Day!
When you are
resting your swollen feet and legs, it’s also a good idea to massage them.
Engaging in a little gentle, firm massage every day for 15 or 20 minutes can
help improve your circulation.
Massage
encourages toxins to leave the area to be whisked away in your bloodstream and
eliminated through urination and sweating. Massaging your own feet and legs is
definitely helpful. Getting someone else to do it is even better!
#7 – Give
Your Feet a Spa Treatment!
Soaking your
feet at the end of the day can also be extremely helpful, especially if you
invest in a nice foot spa that can provide you with heat, bubbles and massage.
15 or 20 minutes of foot soaking coupled with aromatherapy or an Epsom salt
treatment can be extremely relaxing and beneficial.
If you do
invest in a foot spa, be sure to read all instructions and make certain that
additions such as essential oils and Epsom salt will not damage the mechanism.
#8 – Boost
Your Magnesium Levels
Simply
soaking your feet in a tub of warm water with a few tablespoons of Epsom salt
can be extremely relaxing and beneficial. Epsom salt causes the water to apply
more pressure to your feet which helps with swelling.
Additionally,
when you soak in water that has been treated with Epsom salt you take in a
healthy dose of magnesium through your skin.
Magnesium is
excellent for helping to reduce inflammation. It also helps correct a wide
variety of health problems that may cause swollen extremities.
Supplementing
with 350 milligrams of magnesium orally every day is advisable in all
circumstances. You can also add magnesium oil to the oil you use for foot
massage.
#9 – Watch
Your Salt Intake
Be sure to
eat well and avoid over-salting your food. Although your body does need some
salt (and sea salt is best because it delivers other minerals, as well as
sodium) it is easy to overdo it.
Excessive
salt in your system can cause water retention, which in turn causes swelling of
the extremities. Be sure to always taste your food before salting it and avoid
processed foods which are always high in salt content.
#10 – Reduce
or Eliminate Caffeine
It is also
wise to avoid excessive caffeine consumption. Caffeine can also cause your body
to retain fluids. Remember to drink plenty of pure, filtered water to
counteract the adverse effects of both excessive sodium and caffeine.
Try adding
some lemon or lime juice to your freshwater for variety and to add antioxidant
properties.
#11 –
Maintain a Healthy Weight
If you are
overweight, following a healthy, whole foods diet that is low in salt will help
you attain and maintain the right weight level.
This will
also help you avoid swollen feet, ankles and legs. Excess weight puts
undesirable pressure on your bones, joints and muscles. This can lead to
inflammation and swelling.
#12 – Above
All Else, Don’t Smoke!
If you have
a health problem and you smoke, you can be certain that your smoking is
contributing to your health problem. Smoking is one of the most detrimental
habits (if not the most) in which you could possibly engage.
Smoking is
costly and detrimental to every aspect of your health and the health and
well-being of those around you. If you smoke, you must prioritize quitting as
the most important aspect of reducing swelling in the extremities and improving
your overall health.
Strong,
Healthy Legs and Feet Will Carry You Through A Long and Healthy Life
If you want to stay active and healthy throughout your life,
taking good care of your feet and legs is essential. Follow the 12 smart tips
presented here to be certain of staying ambulatory, independent and free of
swollen extremities as you enjoy your life and grow older gracefully.
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