It’s hot, and maybe you’ve been on your feet all day, leaving your legs swollen. Learning how to perform a self-massage to reduce swelling can be a solution to this uncomfortable yet common feeling.
Why Legs Swell in Summer
The culprit is heat edema, described by experts as “swelling caused by excess fluid trapped in the body’s tissues.” In other words, heat edema occurs when temperatures are high because heat causes blood vessels to expand. This leads to fluid shifting to the legs due to gravity.
If the warm weather is causing swelling in your lower limbs, you can try a draining self-massage to relieve it and improve circulation.
How to Perform the Self-Massage
Getting a draining massage is one of the most effective strategies to reduce leg swelling. Lymphatic vessels run throughout our body, and the goal of this self-massage is to stimulate lymph flow towards the heart.
To proceed, massage your legs in circular motions from bottom to top, starting at the feet and moving up to the ankles, calves, knees, and thighs. The movements should be in the direction of lymphatic circulation (from bottom to top) with varying pressure.
Start by applying more pressure on the feet, ankles, and calves, then decrease the pressure as you move towards the thighs. To conclude the massage, you can use the “bracciale” technique, commonly known as pinching, by rhythmically lifting a fold of skin with your fingers.
Other Tips to Alleviate Swelling
There are several ways to relieve swelling when it occurs. For example, you can apply ice packs to swollen areas, wrap your ankles and feet in damp towels, refresh your feet with a salt foot soak, or elevate your legs against a wall for about fifteen minutes each evening or after long walks.
Another tip is to stay active: while intense exercise can contribute to swelling, calmer activities (like walking or swimming) are beneficial as they help stimulate circulation and release fluid buildup.
Be sure to also work on your upper body to help draw blood (and fluids) from the waist up, promoting circulation.
Finally, to alleviate the uncomfortable feeling of heavy legs, it’s important to stay hydrated (aiming to drink at least 2 liters of water daily) and follow a healthy, varied diet, preferably low in sodium.
Dry Legs? Try These Simple Hydrating Tips From A Dermatologist
Miracle Touch Massage: Unlock Your Sleeker Silhouette
This article first appeared on Grazia.it
