Swollen Legs: 8 Tips for Faster Relief

31 December, 2019
Massaging your legs and consuming diuretic foods can help stimulate circulation and therefore reduce leg swelling, as well as related symptoms. 

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.

You might like: Learn to Alleviate Pain and Heaviness in Your Legs

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.

Other Causes of Swollen Legs

  • Sitting or standing for extended periods of time
  • Pregnancy
  • Being overweight or obese
  • Taking medications for diabetes or hypertension
  • Heart or kidney failure
  • Autoimmune diseases such as rheumatoid arthritis
  • Wearing inappropriate shoes (such as heels)
  • Sedentary lifestyle
  • Physical trauma

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 caused by an illness, it is usually necessary to use anti-inflammatory and analgesic drugs to relieve this condition.

However, no matter the cause, the following tips along with the appropriate medical treatment can speed up recovery.

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.

The use of comfortable and ventilated footwear can reduce the recurrence of swelling. Therefore, instead of wearing heels and tight shoes, opt for flat shoes, the best option for daily use.

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.

Shower head with water

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.

You might like: This Exercise Routine Will Help Quickly Tone Your Legs

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. Also, its slight analgesic effect calms pain and allows the muscles to rest.

8. Get a massage.

Massaging, preferably with essential oils, stimulates lymphatic and circulatory function, which helps reduce inflammation of the legs. As a result, it increases the elimination of toxins, fluids and other waste that may be contributing to the swelling.


In conclusion, don’t forget that you should consult a doctor if you have swollen legs regularly or if the swelling doesn’t go away.

Sometimes, even when you follow these tips, other complications can occur due to undiagnosed conditions. Therefore, when in doubt, consult a health professional.

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