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Reducing Foot and Leg Swelling

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Leg and foot swelling are problems that will affect all of us, not just at some point in our lives, but fairly frequently. But whether it’s every now and again, or every other day, swelling is still unpleasant. Luckily there are plenty of ways you can reduce the amount of swelling from home.


Salt Intake

While leg swelling is usually associated with over-activity, one of the main causes is actually the amount of salt in our bodies. That’s not to say that moving around won’t exacerbate things, but if you experience swelling frequently, you should monitor how much salt you’re taking in. The recommended daily allowance is 10g for men, and 8g for women. If leg swelling is something you experience regularly, this may be the cause.


Whatever the cause, massages are a fantastic way to reduce swelling in the legs. This helps people who have poor circulation of lymph, the fluid that moves around our bodies collecting waste. This can get caught in the legs because gravity causes it to pool there, so massaging is an effective way to get things moving again.

The massage can be administered by yourself or someone else. Start at the foot and work your way up, giving a thorough massage to the knees in particular. This will help your lymph circulation and reduce both pain and swelling. Lying on your back and moving your legs around in the air is also an effective way to get lymph flowing again.


Magnesium Deficiency

Like the legs, the feet often become swollen because the body cannot get the blood and lymph to flow freely around the body. This is known as edema, and it is often the result of a magnesium deficiency, particularly in pregnant women. Taking a supplement can help tackle this problem, but if you are pregnant, be sure to check with your doctor first.

Elevate Your Feet

One of the easiest ways to reduce foot swelling is simply to elevate your feet. Because gravity plays such a large part in the build-up of fluids in our feet, elevating them when you sit is an incredibly effective way to deal with the issue. The ideal position is to have your feet above your heart, but you should try and get them as high as you can while still remaining comfortable and maintaining good posture. Elevating your feet will also help reduce swelling in the legs.

Foot Bath

They may not be the most original way to treat swollen feet, but foot baths are one of the most effective. The heat soothes the skin, while also loosening the lymph nodes and allowing fluids to flow more freely throughout the body. Using ingredients like bath salts or essential oils can also treat the skin and help the muscles relax, meaning that foot baths can help reduce foot swelling in most cases, regardless of the cause.