4 Exercises to Reduce Swelling in the Legs and Feet

4 Exercises to Reduce Swelling in the Legs and Feet

There are a lot of different reasons you may experience swelling in the legs or feet, but if you stand or sit all day, that’s probably the culprit. Any activity, or lack thereof, that pushes more fluid into our limbs, can cause swelling. You might also experience swelling if you are obese. If you’re worried, you should see a doctor. 

But you can always try some exercises to see if you can reduce the swelling yourself. 

Exercises to Reduce Swelling

Calf Raises: Stand with your feet shoulder-width apart and rise up on your toes, lifting your heels off the ground. Slowly lower your heels back down. Repeat 10-15 times.

Walking: Walking is a great way to improve circulation, especially if you’ve been sitting or standing in on position for a long time. Get outside if you can but if not, walking in place or on an indoor track is great too! Walking for 30 minutes a day is a great way to maintain overall health. 

Walking daily can also help:
  • Maintain a healthy weight
  • Prevent stroke, heart disease and more
  • Strengthen your bones and muscles 
  • Increase energy levels

Ankle Rotations: Sit with your feet flat on the ground and rotate your ankles in a circular motion, first clockwise and then counterclockwise. Repeat 10-15 times.

Legs Up The Wall: this pose is not only beneficial for swelling but it’s also super relaxing. You could also combine this pose with a little meditation to really give your mind and body a rest after a long day. Lie down on your back and lift your legs up against the wall, keeping your legs straight. Stay in this position for 10-15 minutes.

Legs up the wall can also:

  • Relieve leg cramps
  • Help with backaches 
  • Calm the nervous system and lower stress

So if you need relief from swelling after a long day, try these exercises and make sure you’re moving your body regularly! 

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