Feet must support body weight throughout the day. There is nothing wrong if you give your feet a chance to rest. Your feet will feel very comfortable if you lift them up so that they are in a higher position, especially if your feet are swollen. If your feet are swollen from pregnancy or too much walking, placing your feet in an elevated position will make them more comfortable. By lifting and resting your feet, reducing swelling, and keeping them healthy, your feet are ready to support your favorite activities.
Step
Part 1 of 3: Lifting and Resting the Legs
Step 1. Remove the shoes
Take off your shoes and socks before lifting your feet. Shoes can cause blood to build up in the feet and promote swelling. Socks can also cause the same condition, especially if the rubber around the ankle is too tight. Try moving your toes to increase blood flow.
Step 2. Lie down on the sofa or on a comfortable bed
Stretch while lying on your back on the sofa or bed. Make sure there is enough room to accommodate your body so you don't run the risk of falling off the couch. Use a pillow or two to support your back and neck so you feel more comfortable.
Avoid lying on your back if you are pregnant and past your first trimester. The uterus can put too much pressure on the central arteries and suppress blood flow so you won't get the effect you expect. Place several pillows under your back so that your body forms a 45-degree angle
Step 3. Use a pillow to lift your legs up to level with your heart
Place pillows under your feet and ankles to raise them. Stack as many pillows as possible so that your feet are in line with your heart. Elevating the position of the legs so that they are parallel to the heart will help drain the blood that has accumulated in the legs and make it easier for the heart to increase blood circulation.
You may find it more comfortable to place a pillow or two under your calf to help support the raised leg
Step 4. Perform this leg lifting procedure for 20 minutes throughout the day
Elevating your legs for 20 minutes regularly will reduce swelling. You can use this opportunity to check your email, watch a movie or complete other tasks that you can do without standing up.
- If you have a foot injury, such as an ankle sprain, try to lift your leg more often. Try to do it for a total of 2-3 hours a day.
- If the swelling doesn't subside after a few days of regular leg lifts, make an appointment with your doctor.
Step 5. Place your feet on a footstool while sitting in a chair
Although the position of the foot is only raised slightly, but this is enough to reduce daily swelling. Use an ottoman or footstool to elevate your feet whenever possible while sitting. Elevating the position of the legs will increase blood circulation.
You can buy a small footstool to put under your desk if you have to sit for long hours at work
Step 6. Ice the feet to make the feet more comfortable
Take an ice pack and wrap it in a towel to compress the raised leg for a maximum of 10 minutes at a time. Wait an hour before you recompress. This procedure will further relieve the swelling and reduce any discomfort you may feel. Don't apply ice directly to the skin, use something that wraps around it.
If you feel you need to compress your feet frequently to reduce swelling and pain, make an appointment with your doctor
Part 2 of 3: Reducing Swelling
Step 1. Don't sit for long periods of time
Every hour, get up from sitting and walk for a minute or two to keep the blood flowing. Sitting for too long can cause blood to build up in the legs, causing swelling. If you must sit for long periods of time, use a footstool to help stimulate circulation.
Step 2. Put on support stockings
Use support stockings that cover the entire leg to increase blood flow and reduce swelling. Socks will have maximum effect if worn throughout the day, especially if you have to stand a lot. Do not wear compression socks as they will tightly wrap around the ankle and cause swelling.
You can buy support stockings online or at a medical supply store
Step 3. Drink between 6-8 glasses of water (about 250 ml each) daily
Drinking enough water can flush excess salt from the body and reduce leg swelling. Some adults need more or less water, depending on whether they are pregnant or have other health conditions. However, for most people, drinking at least 1 liter of water a day will help reduce the chances of swelling.
- It's okay to drink soda or coffee every now and then, but they shouldn't be considered part of your daily water intake. These drinks can have a diuretic effect.
- Don't force yourself to drink more than you can handle.
Step 4. Exercise regularly
Aim to exercise at least 30 minutes every day, 4 to 5 days a week to improve blood circulation. Even a leisurely walk can keep your heart rate up and prevent blood from building up in your legs. If your daily activities are mostly sitting, try to exercise 4 days a week, starting with 15-minute sessions a day.
- If you have limitations due to pregnancy or an injury, talk to your sports doctor about what you can do to relieve swelling.
- Exercising with a friend or partner can lift your spirits and keep you motivated to get into this new routine.
- Some yoga postures, such as lying on the floor with your feet up against the wall, are also effective at reducing swelling.
Step 5. Don't wear shoes that are too narrow
Wear shoes with the right size and make sure the widest front of the shoe can accommodate the foot cushion well. Shoes that are too small can block blood flow and cause pain or even injury.
Part 3 of 3: Keeping Feet Healthy
Step 1. Wear shoes that are comfortable and can support your feet well for exercise
Thick-soled shoes can provide extra cushioning for running and jumping during exercise. You can also purchase orthopedic gel insoles for extra cushioning. Try to always wear shoes with good structure and stability if you are going to do active activities.
Buy shoes in the evening when your feet are most swollen. The shoe will accommodate the foot well, even at its largest size
Step 2. Lose excess weight
Try to maintain a healthy weight with a good diet and exercise. If you gain just 1 pound, it means an additional load on your legs and pressure on your blood vessels, especially if you are an active person. Losing a pound or two will reduce the daily swelling of your feet.
Your doctor can recommend a healthy weight for you
Step 3. Don't wear high heels every day
Choose shoes with heels less than 5 cm and try to wear them often. High heels can pinch the foot and put a lot of pressure on the cushions of the foot. Placing too much weight on a small area like this can cause swelling, pain and even displacement of the bone.
If you want to wear high heels, choose thick heels instead of stilettos to provide more stability
Step 4. Don't smoke
Smoking affects the performance of the heart and makes blood circulation more difficult. The position of the feet that are very far from the heart will make them prone to swelling and the appearance of shiny skin. There is even a possibility that the skin begins to thin. Consider joining a smoking cessation program to improve your overall health and foot health.
Step 5. If necessary, do a foot massage to relieve pain and improve circulation
Rub the soles of the feet with a rolling pin to keep the blood flowing smoothly. You can even ask your partner to rub the soles of your feet, which will increase circulation and drain the accumulated blood. Massage the part of the foot that feels stiff or uncomfortable using your fingers.
Step 6. Take an over-the-counter anti-inflammatory medication for minor pain
If your doctor confirms that you don't have a serious foot problem, it's usually safe to take over-the-counter anti-inflammatory drugs to control leg swelling. Take ibuprofen (200-400 mgr) every 4 to 6 hours as needed to reduce swelling and relieve discomfort.
Don't forget to always consult your doctor before taking any medication. Certain medications and health problems can cause a reaction to nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen
Warning
- If the swelling doesn't improve after you lift your leg regularly for a few days, see your doctor for a check-up.
- Some serious conditions, such as kidney and heart disease, can cause your feet to swell. So, don't ignore the swelling that doesn't go away.
- Call your doctor right away if you have pain, redness or warmth in the swollen area or open sores on the area.
- Call your doctor if you experience shortness of breath or swelling of just one leg.
- Make sure the swollen area is protected from additional pressure or injury as this area does not have the ability to heal properly.
