5 key exercises for swollen legs

Do you often have problems with blood flow in your legs? Do you not know how to improve blood flow in the legs? Swollen legs are a common problem that affects many people, both old and young, especially after long hours standing, in warm weather, after staying in the same position for a long time, or after exercising.

Swelling of the legs is usually caused by fluid buildup or poor blood flow, which can cause discomfort, heaviness, and pain. Fortunately, there are exercises, habits, and even treatments you can do at home, such as pressotherapy, that can help relieve swelling, improve blood flow, and prevent its appearance.

Causes of why legs swell

Swollen legs can be the result of several factors. The main causes include:

• Blood flow problems: When blood flow is inefficient, venous return is affected, which causes fluid buildup in the lower limbs.
• Fluid retention: Factors such as excessive salt intake, hormonal changes, or lack of physical activity can trigger fluid retention in the legs.
• External factors: Spending long periods standing or sitting, excessive heat, or wearing tight clothing can worsen swelling by hindering blood flow.

Benefits of exercises for swollen legs

Doing exercises focused on improving blood flow and reducing fluid buildup helps greatly all those who suffer from swollen legs:

• Improvement of blood flow: By moving the muscles, we help the blood return to the heart, preventing its buildup in the legs.
• Reduction of fluid retention: Regular movement stimulates the lymphatic system and helps eliminate excess fluids from the body.
• Relief from heaviness and pain: Exercises also reduce pressure in the veins, lessening the feeling of heaviness and tiredness in the legs.

Five recommended exercises for swollen legs

Here we present 5 simple but effective exercises to improve blood flow and reduce swelling in the legs:

• Ankle bends: Sit on a chair and stretch your legs forward. Bend your feet upwards and then downwards, alternating the movements slowly. This exercise stimulates circulation in the ankles and calves.
• Heel raises: Standing with feet shoulder-width apart, raise your heels to stand on the tips of your toes. Hold the position for a few seconds and lower slowly. Repeat several times to activate circulation.
• Gentle squats: With legs hip-width apart, slowly lower your body into a squat position, as if you were going to sit down. This movement activates the leg muscles and promotes blood flow.
• Circular leg movements: Lie on your back and raise one leg. Make circular movements with the foot in both directions. Repeat with the other leg. This exercise promotes joint mobility and venous return.
• Calf and thigh stretches: Stand facing a wall, place your hands on it, and take one leg back with the heel on the ground. Hold the position for a few seconds and switch legs. This stretch reduces muscle tension and improves circulation.

Habits and care to prevent leg swelling

Maintaining healthy habits while doing the exercises will be key to preventing swelling, as well as other types of blood flow problems in the legs:

• Regular movement: Avoid spending long periods sitting or standing. If your work requires it, make sure to get up and walk for a few minutes every hour to activate blood flow.
• Balanced diet: Reducing salt intake and avoiding highly processed foods can help decrease fluid retention. It is also advisable to include foods rich in potassium, such as bananas or spinach.
• Cold showers: Alternating cold and warm water on the legs during a shower can stimulate blood flow and relieve swelling.
• Comfortable clothing: Avoid overly tight garments, as they can hinder venous return. Instead, choose looser and breathable clothing.
• Sleeping with legs raised: Placing a cushion under the legs while sleeping helps venous return and reduces swelling the next day.