Swollen feet and legs are a common problem that can be caused by several things – often by standing or sitting still for too long, for example during a workday or on a long trip. When blood and lymph fluid do not circulate as they should, fluid accumulates in the legs, which creates discomfort and a heavy feeling. Fortunately, there are several simple ways to prevent and relieve swelling. Here are four tips that can make a big difference in everyday life.
1. Move regularly
When you move, the calf muscles are activated, which act as the body's "blood pump". This helps the blood to be transported back to the heart and reduces the risk of fluid collecting in the legs. Therefore, try not to sit or stand still for too long. Take small breaks every half hour, stretch your legs and walk around for a few minutes. If you are traveling, you can do simple exercises such as toe raises or rolling your feet in circles to stimulate circulation.
2. Elevate your legs when you rest
Placing your legs in an elevated position facilitates the return of blood and lymph. If you sit for a long time – use a stool under your feet. If you lie down, you can put a pillow under your calves so that your legs are higher than your heart. This simple habit can reduce pressure, relieve the feeling of heaviness and speed up recovery.
3. Keep your body well hydrated
Many people think that drinking water makes you more bloated, but it's the opposite: good hydration means that the body doesn't store fluid unnecessarily. A guideline for adults is around two liters of water per day, but the need varies depending on temperature, activity and health. Listen to your body - headaches, fatigue or dark urine can be signs of dehydration.
4. Wear compression stockings
Compression stockings are a simple and effective way to reduce swelling and improve blood circulation in the legs. They provide comfortable pressure that helps blood to be transported back to the heart, which reduces the feeling of heavy and tired legs. The stockings are available in different compression classes, adapted to your needs – everything from light support for everyday life and travel to higher compression for medical conditions such as venous insufficiency or lymphedema. Please consult your doctor or physiotherapist to find the right level for you.
⚠️ Important: Swollen legs can sometimes be a sign of an underlying condition. If the swelling is severe, prolonged, or accompanied by other symptoms, you should always consult a doctor.
