What to do if your legs are swollen after a trip. Exercises on the road: how to speed up the blood and prevent swelling during long periods of sitting

Sitting without getting up, actually tucking your legs, as happens in the cabins of airplanes and other vehicles, is unnatural for a person. And if his circulatory and lymphatic systems do not work perfectly, then his legs begin to swell. According to scientists, even in a person with a healthy cardiovascular system, after 30 minutes of standing or sitting still, the volume of blood in the veins of each leg increases by 300-500 ml! It is not surprising that the walls of the veins are stretched, and gradually this overstretching becomes irreversible. So, leg pain and swelling are the first signs of varicose veins.

By the way

Swelling of the legs as a manifestation of venous insufficiency is characteristic of both women and men, Canadian scientists have found. In men, the main cause of edema was excess weight (present in 69% of surveyed people with edema) and prolonged standing or sitting (in 67%). In women, being overweight (77%), smoking (61%), standing or sitting for long periods of time (60%), using hormonal contraceptives (43%), wearing shoes that are too tight (15%) and heels that are too high (14%) . Interestingly, in men there was no clear connection between smoking and edema. Doctors note with regret that the prevention of edema is mainly carried out by those for whom it already greatly poisons their lives. Thus, the basic precaution - sleeping with legs elevated - is followed by 32% of people in the 3rd stage of venous insufficiency and only 14% of patients in the 1st stage.

The salvation would be to get up and walk around: after all, when we walk, run, spin a bicycle, and so on, the so-called muscle pump turns on. Contracting muscles literally prop up the veins and squeeze blood out of them upward, at the same time massaging the vessels and increasing their tone. However, what a walk when traveling!

This is where special exercises come to the rescue. Without drawing too much attention to yourself, you will force your calves and feet to work as if walking. If you are wearing heels or shoes with rigid soles, take them off. To get the effect, do each for 1 minute and repeat all exercises every half hour of flight.

March-march

Pull your toes toward you so that only your heels are on the floor. Feel the tension in your calves. Move your heels along the floor, as if walking: back and forth, left and right, diverging and converging - in general, any imitation of steps, as far as space on the floor allows. Then place your feet on your toes, lift your heels as high as possible and do the same steps on your toes.

Humpty Dumpty

Sit back in your chair, you can rest your hands on the seat. Lift your feet off the floor, and lift your knees and part of your hips slightly off the seat. Gently bend and straighten your knees: when the right shin rises, the left shin lowers and vice versa. In fact, you should dangle your legs, keeping them suspended.

Minx

Pull your knee toward you, grasping it with one or both hands. Don't try to raise it as high as possible: consider the width of the seat and the comfort of your neighbors. The main thing is to lift your hip off the seat. Calmly pulling your leg up, at the same time pull your toes towards you, sticking your heel down. You can lightly massage the calf with your hand from bottom to top. Then slowly lower your leg as low as possible, while extending your toes and making sure to spread your toes. Do the same with the second leg!

Gyre

Interlock your feet at the ankles, with only one foot on the floor (the one below). Lift your sock off the floor. Without lifting your heel, rotate your feet clockwise and counterclockwise. Then switch legs and rotate your feet while keeping the heel of your other foot on the floor.

Applause

Connect your knees and feet. Lift your socks off the floor, with only your heels on the support. Spread your knees and toes in the air without spreading your heels, and sharply connect them, as if clapping.

Panicle

Extend your legs forward and lift your heels. Using smooth movements, pull your toes under you, bending them and as if sweeping the floor towards you. The whole foot and ankle works.

We ran away and met

Place your feet side by side. One of them will “step” to the right, the other - to the left. The "steps" look like this. Lift your socks off the floor, only your heels are standing. Point your toes out as far as possible and place your feet on top of them. To do this, the heels need to be lifted off the floor. Now, without raising your toes, spread your heels as wide as possible and stand on them, lifting your toes off. When you “walk” in this way to the edge, use exactly the same “steps” from heels to toes to return your feet inward.

Pump

Place your feet on your toes. In this position, first tighten your calf muscles. Then try, without relaxing your calves, to tighten your thighs and buttocks. Keep no more than 5-10 accounts. Relax in reverse order: buttocks first, then thighs, and calves last.

Many people have swollen feet from sedentary work. Sedentary work or driving a car for a long time often leads to various health problems. This is due to a sedentary lifestyle. A person by nature must be constantly in motion; this model of behavior is inherent in us by nature itself. By cheating on her and switching from an active lifestyle to a sedentary principle of existence, we sacrifice our health. For many, such a change in orientation is expressed in the fact that after a long time spent without movement, their legs swell from sitting for a long time at work or after a flight. However, this is only the first sign of more serious health complications.

What processes occur in our body during prolonged immobilization, why do our legs swell? Man is designed by nature to constantly move. All systems and algorithms of the body work around this principle. Therefore, from prolonged sitting or other types of immobilization, a certain malfunction occurs, which leads to the formation of swelling of the lower extremities. This is due to the fact that under normal conditions all moisture that enters the body with food or in the form of water is removed from it naturally.

While moving, we spend a large amount of energy and water, which is the transporter of all nutrients circulating in the body. Large expenditures of heat and calories lead to the removal of a significant amount of water from the body. When sitting or lying for a long time, practically no energy is expended, i.e. water does not transport nutrients. This leads to the fact that it accumulates in the body; there are simply no prerequisites for its removal. As a rule, this is expressed by swelling in the legs. Edema is formed due to some pronounced factors that contribute to water retention in the body:

• sedentary lifestyle;
• lack of physical activity;
• high salt intake in the diet;
• uncomfortable sitting position;
• long-term stay in one position.

Sedentary work slows down blood circulation in the body, which leads to a decrease in the number of metabolic processes occurring in human systems. The only place where water is spent in this state of affairs is heating the body, since a certain energy and, as a result, moisture are constantly expended to maintain a uniform temperature.

However, this process is not enough to remove large amounts of water. Thanks to earth's gravity, its excess falls to the lowest place of the human body. As you know, the leg, or, more precisely, its foot, is such a point of the physical shell of a person, therefore, when water descends into it, it produces swelling.

The main factors contributing to the formation of swelling of the legs

Lack of physical activity also negatively affects human health.

It is this type of activity that stimulates all processes of the body and promotes tissue renewal, which requires enormous expenditures of energy and water, which delivers all the necessary elements and substances to the places of physical impact. However, you should be careful and not overdo it with exercises, since a little longer applied load can play a cruel joke and itself cause moisture retention. Therefore, it is necessary to avoid overwork and maintain a measured training regimen.

Salt, also known as sodium chloride, is the root cause of water retention in the body. Salt compounds block the flow of metabolic processes, which leads to metabolic disorders and its consequence - impaired moisture removal. When sitting for a long time, there is no stimulus that would normalize metabolic reactions. All these factors lead to the formation of edema.

Convenience is also incredibly important. Some people experience swelling in their feet on airplanes or during various train journeys. The reason for this, combined with low physical activity, is incorrect sitting posture. There are many positions of the legs and arms in which the access of blood and oxygen to one or another part of the body is blocked. This leads to a slowdown in the body’s basic reactions, which can lead to the formation of swelling. Therefore, in order to protect your legs after a trip, you need to choose a comfortable sitting position, which will be used during travel.

One of the important aspects is staying in one position for a long time, since this slows down metabolic processes and leads to stagnation of water, which forms edema.

Preventing leg swelling is incredibly important

Do your legs swell very much for no apparent reason? The factors that cause swelling of the legs are almost invisible and hidden from our eyes. However, when symptoms are systematically ignored, their gradual impact on the body occurs. Over time, they find their loopholes in the human immune system and manifest themselves in full. Prevention of swelling involves following certain rules aimed at neutralizing the consequences associated with sedentary work. These include the following set of measures:

• active lifestyle;
• walks in the open air;
• avoiding overwork;
• adherence to diet;
• avoiding excessively salty foods;
• organizing breaks during sedentary work.

All these measures are aimed at neutralizing the consequences and preventing swelling. Only an integrated approach can give results and prevent the appearance of edema, which is only a harbinger of more serious health problems.

Because systematically ignoring its manifestations can serve as prerequisites for the formation of various diseases or be the basis of inflammatory processes. Therefore, carrying out preventive measures is extremely important to create good health and organize reliable immunity.

Swelling in the legs- a phenomenon that almost every person has encountered. It lies in the fact that at the end of the working day, for example, the usual shoes become tight, and the legs feel heavy. There are many reasons for this condition. Among them there may be a number of diseases, the symptom of which is swelling of the legs, lifestyle, working postures and positions of the legs, and other factors that are the causes of swelling of the legs.

Mostly women and older people suffer from swelling of the legs. Often complaints of swelling come from people who are overweight.

Causes of leg swelling

- wrong shoes. Wearing shoes with too high or too low heels, narrow and tight shoes leads to poor circulation and leads to the accumulation of fluid, which as a result manifests itself as swelling in the legs;

- flat feet;

- sitting with your legs crossed or sitting for a long time on a soft and uncomfortable seat also answers the question - “Why do my legs swell?” This group of factors also affects the disruption of normal blood circulation in the legs;

- heavy load on the legs. Such a load can appear due to a number of factors - excess weight, work associated with prolonged standing, work associated with carrying heavy objects, pregnancy, etc.;

- varicose veins in the legs and thrombophlebitis of the veins of the lower extremities;

- Drink plenty of fluids at night. In this case, swelling of the legs appears mainly in the morning, since excess fluid has not been removed from the body during the night;

— disorders of cardiovascular activity;

- diseases associated with intestinal dysfunction.

What to do if your feet are swollen

When swelling of the legs first appears, the question becomes not why it happened, but what to do to relieve swelling of the legs. There are several ways to solve this problem:

1. Exercises to relieve fatigue and swelling of the legs. Among them, the majority are occupied by flexion and extension movements of the toes or feet.
2. Shin massage.
3. Relaxing baths. You can add herbal infusions or soothing oils, such as eucalyptus oil, to the water.
4. Pharmacies today sell a fairly large number of ointments and creams that relieve heaviness in the legs and swelling.
5. It is necessary to optimize the amount of fluid consumed. If possible, you should try to drink as little liquid as possible after 19 hours.
6. If you have symptoms of kidney disease, liver disease, intestines and other organs leading to swelling of the legs, you need to do everything to cure these diseases.
7. In some cases, diuretics help.
8. It is necessary to reduce body weight, lose weight.

To prevent leg swelling It is necessary to do rest for the legs and massage during the day. You can purchase special stockings or tights. It is necessary to normalize the water and drinking regime. The amount of water consumed should be about 2 liters per day. You also need to reconsider your diet. It is necessary to reduce the amount of salt, coffee and alcohol consumed.

Many people are familiar with such an unpleasant phenomenon as swelling of the legs. Most often, the problem quickly disappears on its own; you just need to rest your feet for a few hours. It is much worse when swelling occurs regularly and is accompanied by pain, changes in skin color and other alarming symptoms. This may be a sign of one of the diseases that we will talk about.

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Heart failure

Edema caused by heart failure has the following features:

• swelling forms on the shins of both legs;
• they do not cause pain, but become painful when pressed;
• the skin in the swollen areas is bluish in color and cold to the touch;
• swelling is motionless;
• fluid accumulates in the evening or morning (after sleep).

Patients with heart failure often complain that their legs are numb and cold. When lying down for a long time, the face, arms and lower back may swell. In addition to edema, the pathology is manifested by arrhythmia, periodic chest pain and shortness of breath that occurs at the slightest exertion.

Heart failure is very dangerous. Ignoring its symptoms and refusing treatment can lead to the most dire consequences. If you notice swelling of your legs, accompanied by the listed signs, you should urgently consult a doctor.

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Rheumatism and rheumatic carditis

Rheumatism is a disease of a non-infectious nature, manifested by inflammation of the joints, as well as various parts of the heart (myocarditis, endocarditis and pericarditis). The disease is usually accompanied by symmetrical swelling of the legs, painless when pressed. The fluid accumulates gradually, swelling increases in the evening, and disappears completely or partially overnight.

With rheumatic carditis, fever, shortness of breath (even at rest), discomfort in the heart area (appears when lying on the left side), and heart rhythm disturbances are also observed.

The development of rheumatism and rheumatic carditis most often occurs against the background of streptococcal infection, which primarily affects the respiratory tract. Such diseases require serious treatment, so the patient should be under the supervision of a doctor. It is important to note that the first signs of these diseases are often blurred and can easily be confused with ordinary fatigue or the consequences of stress. Ignoring these symptoms is very dangerous, because if left untreated, the disease can become chronic.

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Venous insufficiency

Pathologies associated with venous insufficiency are varied. Thrombosis and thrombophlebitis of the vessels of the legs are manifested by constant swelling and pain. The skin over the swelling becomes red and hot, the swelling feels dense to the touch and cannot be pierced by fingers. Patients note heat in the lower extremities (the feet “burn”). Diseases of this kind are very dangerous and require urgent treatment. Delay is fraught with very serious (and even fatal) complications.

Varicose veins are a very common problem, affecting about a third of women over 30 years of age and more than half of women of retirement age. The first signs are a feeling of heaviness and pain in the legs, as well as the gradual development of swelling in the calves and ankles, intensifying in the evening and disappearing after a night's rest. If the disease is not treated, the veins in the legs become noticeable. They resemble crimped, gnarled cords with raised knots. In severe cases, the skin on the ankles becomes brown, hemorrhages and trophic ulcers appear.

Venous insufficiency of the lower extremities is a dangerous condition. It is treated over a long period of time by taking medications and wearing compression garments, and in some cases, by surgery.

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Kidney pathologies

Impaired kidney function leads to stagnation of fluid in the body. Leg swelling associated with these disorders is usually located on the top of the feet. They are symmetrical and soft to the touch. Unlike edema caused by cardiovascular pathologies, renal edema more often appears in the morning. Patients suffering from kidney failure often experience rapid swelling of the lower legs, caused by excessive fluid intake.

Diagnostic signs indicating the presence of kidney problems are also swelling under the eyes, changes in the daily amount, color and smell of urine, nagging pain in the lumbar region.

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Thyroid dysfunction

Swelling of both legs in the ankle area may indicate insufficient production of thyroid hormones. The swelling looks like pads; when pressed with your fingers, deep pits remain on them. If the pathology progresses, myxedema may develop, a condition manifested by the accumulation of fluid in all tissues of the body. The skin of such patients seems puffy and lifeless, its surface becomes rough, peels, and acquires a yellowish tint.

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Allergy

Allergic swelling of the legs can develop in response to taking certain medications, insect bites, or eating certain types of foods. The lesion looks like a dense, uniform swelling that does not leave marks when pressed. The surface of the skin turns red, becomes covered with a small reddish rash and is very itchy. The patient complains of pain in the affected limb, which occurs with the slightest strain or prolonged stay in one position.

To solve the problem, it is urgent to stop contact with the allergen and take an antihistamine.

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Injuries

When a leg is broken, swelling of the tissues located next to the damaged area of ​​the bone occurs within a short time. The skin over the damaged area becomes bluish, and increasing pain occurs. The limb may become fixed in an unnatural position.

With a bruise, swelling also develops, which prevents normal movement of the leg. The hematoma appears after a few days, and the pain, sharp at first, gradually subsides.

If there is a suspicion of a leg injury, you cannot wait. To avoid serious problems, you must immediately go to an emergency room or hospital and undergo an x-ray to determine the nature of the damage.

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Liver diseases

With severe liver damage (cirrhosis, malignant neoplasms), a condition called portal hypertension develops. It is associated with the cessation of albumin production, the deficiency of which leads to metabolic disorders and stagnation of blood in the systemic circulation. As a result, dense swelling of the legs occurs in the ankle area. Other signs of portal hypertension are changes in skin tone (yellowing), redness of the palms of the hands, accumulation of fluid in the anterior abdominal wall (ascites), and difficulty breathing. Men develop gynecomastia (enlarged breasts).