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Swollen legs are a common problem that affects many people, both old and young, especially after long days on their feet, in hot climates, after remaining in the same position for a long time or after exercising.
Swollen legs are often caused by fluid buildup or poor circulation, and 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 circulation, and prevent its appearance.
Swollen legs can be the result of several factors. The main causes include:
Performing exercises focused on improving circulation and reducing fluid accumulation helps a lot to all those people who suffer from swollen legs:
Here we present 5 simple, but effective exercises to improve circulation and reduce swelling in the legs:
Maintaining healthy habits while doing exercises will be key to preventing swelling, as well as other types of circulation problems in the legs:
Regular mobility: Avoid spending long periods sitting or standing. If your job requires it, be sure to get up and walk for a few minutes every hour to activate circulation.
Balanced diet: Reducing salt consumption and avoiding ultra-processed foods can help reduce fluid retention. It is also advisable to incorporate foods rich in potassium, such as bananas or spinach.
Cold showers: Alternating hot and cold water on your legs during a shower can stimulate circulation and relieve swelling.
Comfortable clothing: Avoid clothing that is too tight, as it can hinder venous return. Instead, opt for looser, more breathable clothing.
Sleeping with your legs elevated: Placing a cushion under your legs while you sleep facilitates venous return and helps reduce swelling the next day.