Exercises For Getting Rid Of Water In Your Legs

Exercises for Getting Rid of Water in Your Legs

Fluids can collect in the legs for various reasons, including gravity, which contributes to swelling and makes it particularly noticeable in the lower portion of your body. Peripheral edema is the abnormal collection of fluids. Underlying health problems, such as congestive heart failure, kidney problems, age and/or obesity, can contribute to leg swelling. There are many strategies for reducing edema, including the implementation of exercise. It is important to note that edema is a symptom of an underlying problem that your physician must address.

Exercises for Confined Spaces

Since gravity increases the pooling of fluids in the lower portion of the body, it is important to realize that sitting or standing in one position for long stretches of time can worsen swelling. According to the Mayo Clinic, moving the portion of your body that the edema affects may help pump the excess fluids back to your heart.

It is relatively common for the calves and ankles to swell after you sit for extended periods of time, such as on a long airplane flight. It is important to move your legs and ankles in an attempt to push the accumulating fluids out of the lower extremity tissues. Frequently standing and walking is important, especially during times of extended sitting, such as on a long flight. If you are unable to stand up and walk, you can participate in simple exercises at your seat.

Start with an effective exercise by placing your feet side by side and raising your heel up and down repeatedly to flex and release the calf muscles. If you are able to stand (at an airline seat or a desk at work), work on your calves by standing, rolling up onto the ball of the foot and then lowering back down until your feet are flat again. Repeat several times (as many as you are able to) to work the muscles in your calves.

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Another exercise involves raising one foot, extending your leg slightly off the ground and slowly rotating the foot in a circular motion, first to the right and then to the left. Repeat with the alternate foot and complete the exercise several times for both feet.

Finally, raise one knee at a time, in a stepping motion (while seated) to exert the muscles in the upper thigh. Repeat as many times as you are able to in order to get the blood flowing in your legs.

General Exercise Recommendations

A sedentary lifestyle contributes to lower body swelling. Choosing exercises that will get your legs moving can help to alleviate the fluid buildup. Examples of exercises for the legs include walking, jogging, swimming and cycling.

You should plan to spend a minimum of 30 minutes each day utilizing the legs specifically.

It is also important to stretch the legs. Yoga positions can be highly effective for lower-leg edema issues. It is advisable to seek a yoga instructor for the best exercises and poses for your particular condition.

Leg swelling worsens with the pull of gravity, so elevating your legs for 20 to 30 minutes each day can be helpful. Lie on your back and put your feet up on a stool or against a wall. Rotate your ankles in a circular motion to help release the fluids that have accumulated.

Finally, you can gently massage your feet, ankles and calves with your hands to assist in fluid movement.