Swollen Legs: 8 Tips for Faster Relief

Massaging your legs and consuming diuretic foods can help stimulate circulation and therefore reduce swollen legs.
Swollen Legs: 8 Tips for Faster Relief

Last update: 30 April, 2021

Having swollen legs can be the result of overexertion, circulatory problems, or fluid retention. This symptom usually affects women and is described as a sensation of heaviness that sometimes makes it difficult to move.

Swelling often triggers episodes of prolonged pain that only go away with rest. In addition, it may be accompanied by tingling, numbness and other symptoms that are hard to manage and reduce your quality of life.

Although this condition goes away on its own in most cases without the need for treatments, there are some measures you can take to manage it naturally. Below, we’ll take a look at the main causes of swollen legs and go over 8 simple tips for faster relief.

Causes of Swollen Legs

Woman massaging her swollen legs

The main cause of this condition is poor blood circulation in the lower part of the body. Gravity and the weight of the body make it difficult for the blood flow to return to the heart properly.

Additionally, another common trigger is fluid retention, which may occur due to kidney problems. Problems with kidney function are often the result of excessive sodium consumption. However, kidney problems can stem from a variety of diseases.

What else causes legs to swell? According to a United Kingdom National Health Service publication, the most common causes are:

  • Being overweight or obese
  • Pregnancy
  • Physical trauma
  • Heart or kidney failure
  • Taking medications for diabetes or hypertension
  • Sitting or standing for extended periods of time

Symptoms of Swollen Legs

Swollen legs are characterized by noticeable inflammation in areas such as the knees and calves. However, this discomfort tends to trigger other uncomfortable symptoms and the intensity can vary depending on the underlying cause. The most common symptoms include:

  • A sensation of heaviness and tiredness in the legs.
  • Tingling, itching, and cramping of the legs.
  • Legs are reddened and hot to the touch.
  • Pain that increases when making any kind of physical effort.
  • The appearance of varicose veins and spider veins.

Natural Ways to Help Relieve Swollen Legs

When swollen legs are the symptom of a disease, it’s usually necessary to use anti-inflammatory and analgesic drugs for relief. For this reason, it’s essential to consult a doctor and follow their instructions.

However, regardless of the cause, in addition to applying the doctor’s recommendations, the following tips can be taken into account to obtain relief.

1. Put your feet up.

Woman on bed putting legs up against the wall to rest and improve circulation

Putting your legs up on a high surface for a few minutes can help reactivate blood circulation. That way, the blood can more easily flow back to the heart. Additionally, this simple exercise also relaxes the muscles and decreases tension in your legs.

2. Wear comfortable shoes

Wearing comfortable, ventilated shoes can reduce the appearance of swollen legs. Therefore, instead of wearing high heels and tight shoes, it’s best to opt for flat shoes of the appropriate size.

3. Increase your water consumption

Drinking between 6 and 8 glasses of water a day can reduce the risk of inflammatory imbalances that produce discomfort in the lower extremities. Drinking water stimulates lymphatic drainage and proper elimination of fluids retained in tissues.

4. Take cold showers.

A woman smiling while she takes a cold shower.

One of the best natural ways to relieve swollen legs is with cold water. In fact, the lower temperature stimulates blood flow and helps prevent conditions such as varicose veins. In addition, it relaxes the muscles and reduces pain.

5. Consume natural diuretics

Diuretic foods such as pineapple, celery, and artichokes are ideal for fighting fluid retention in the legs. These foods can help improve kidney function and, as a result, increase urine production fluid regulation.

6. Get some exercise

Physical exercise provides several benefits if you suffer from uncontrollable inflammation that limits your movement, especially in the legs. First, it helps you control your weight, which is a common trigger for inflammation. It also helps fight fluid retention and promote circulation.

7. Use Epsom salts

Epsom salts

Baths with Epsom salts are a classic remedy for relieving swollen legs. In addition, this ingredient acts as a muscle relaxant, decreasing stiffness and tension.

8. Get a massage.

Massaging, preferably with essential oils, stimulates lymphatic and circulatory function, which helps reduce inflammation of the legs.

When to consult a doctor?

Finally, if the swelling of the legs is persistent and doesn’t subside, it’s important to consult a doctor. This, to establish the causes and find the appropriate treatment as the case may be.

Sometimes, even if these tips are applied, other complications occur due to undiagnosed conditions. Therefore, it’s advisable, whenever necessary, to seek the help of a professional.

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