Swelling in the lower legs is generally caused by two things, such as edema, and inflammation from an injury or infection. Edema is a condition in which excess fluid builds up in body tissues causing swelling in the feet and hands. However, the cause of swollen feet is not limited to these two things, it can also be caused by illness, physical fitness, and weather.
The swelling makes the foot appear larger and the skin around it feels tight and stretched. Although it is temporary and normal, it can interfere with our activities if left unchecked. Let's check out 7 easy ways to overcome the problem of swollen feet!
1. Drink 8-10 glasses of water a day
While it may sound strange, consuming enough fluids can help ease swelling. When the body is not properly hydrated, it adapts to retain fluid, which can contribute to swelling. It is different when the body routinely gets the correct fluid intake, there will be a good exchange between the consumed and excreted fluids.
2. Prepare a Compression Sock
A compression sock is a type of sock with a certain length and density that aims to press the foot more tightly than ordinary socks. By pressing on the lower leg, compression socks can increase the pressure in the arteries so it can help the blood return to the heart. So swelling due to blood accumulating in the legs can be prevented.
3. Soak the feet in Epsom saline
Unlike regular table salt, Epsom salt is salt with a chemical structure of magnesium sulfate that is believed to not only reduce muscle pain but also relieve swelling and inflammation. Soak the feet for 15-20 minutes.
4. Raise your feet higher than your heart
Use pillows, or cushions, or lean your feet against a wall while lying down to get your feet higher than your heart level. This can help drain blood that has accumulated in the legs back to the heart. Do it several times a day for 15-20 minutes as needed.
5. Avoid sitting or standing for too long
Sitting or standing in one position for too long, such as at work, can make your feet swell. Try moving from place to place every hour, such as going to the bathroom, getting a drink, or just moving around to stretch your legs and body.
6. Swollen feet massage
Massaging the swollen feet can help move the fluid that has accumulated in the legs and is causing the swelling. The massage slowly directs the fluid to the heart, ensuring that the massage is performed in a consistent and firm motion.
7. Lose weight
Being overweight can disrupt blood circulation in the body, so it can cause swelling and make the legs feel sore when walking. Slowly and measurably reduce body weight to the ideal weight based on gender and height.
The first step you can take to treat swollen feet is to find the cause. If the alternative methods mentioned above still can't relieve the swelling, don't hesitate to contact the doctor, ladies. There may be other conditions of swollen feet, which could be a symptom of certain health conditions.
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Sources:
Cleveland Clinic. (2020) What You Should Know About Compression Socks. healthessential. [online]. https://health.clevelandclinic.org/what-you-should-know-about-compression-socks/
Herndon, J. & Wilson, D. R. (2019). 10 Home Remedies for Swollen Feet. Helathline. [online]. https://www.healthline.com/health/home-remedies-for-swollen-feet