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Leg or foot swelling, known as peripheral edema, is the buildup of fluid in the legs, feet, and ankles, often caused by small blood vessels leaking fluid into nearby tissues. Inactivity can exacerbate this condition, but regular exercises can help reduce swelling by promoting fluid circulation.
- WALKING
Walking is a straightforward way to enhance blood flow in your legs. A 10 to 15-minute walk can significantly reduce swelling by improving circulation and decreasing inflammation. - KNEE EXTENSION KICKS
Lie on your back with bent knees and feet off the ground. Straighten one leg and kick it upward, then alternate with the other leg. Continue for about 5 minutes to strengthen leg muscles and improve lymphatic drainage. - LAYING DOWN TRUNK ROTATION
While lying on your back, bend your knees with feet flat on the floor. Slowly rotate your upper body to one side while keeping your shoulders down. Hold for a few seconds, return to the center, and repeat on the other side for several minutes to strengthen your core and reduce resistance in blood vessels. - SQUATS
Squats strengthen calf muscles and reduce fluid buildup. Stand with feet shoulder-width apart, bend your knees as if sitting down, and then push through your heels to stand back up. Aim for about 10 squats. - SEATED CALF RAISES
This exercise helps pump blood back to your heart. Sit with your feet flat on the floor and slowly raise your heels off the ground for a few seconds before lowering them back down. Repeat this 10 times.
These exercises can alleviate discomfort and reduce swelling. However, if symptoms persist, consult a healthcare professional for further evaluation.