Fluid retention in the legs and ankles is the most common type of edema. This retention can be caused by a dietary imbalance, poor circulation, insufficient exercise, or a combination of all of these. This type of fluid retention can be difficult to get rid of, especially if you are on your feet a lot during the day and have a hard time finding time to slow down and put your feet up. In addition to making sure you eat a healthy diet, here are some other things you can do to help relieve excess fluid retention in your legs and ankles.
Exercising regularly – Exercise is essential for normal body functions. Lack of exercise will seriously affect your circulation and your body’s ability to regulate fluids. When circulation is weak, fluids often collect in the ankles, legs, and hands, as well as other areas of the body.
Avoid standing or sitting for long periods of time. Standing or sitting in one place for a long time can also restrict circulation and cause excessive fluid retention. If you must stay in one place for several hours at a time, especially if you work in an office or as a cashier, try taking a break every hour or so to walk around and stretch to get the blood flowing. again. If you don’t have the option of getting up, such as in a truck, try regularly flexing several muscle groups at regular intervals to aid circulation.
Wear controlled stockings or socks – Look for socks or stockings that are specifically designed to promote good circulation. These products are generally marketed for diabetics due to diabetes-related water retention problems and can be found at most discount or clothing stores.
Make sure your shoes fit – If your shoes hurt your feet, get rid of them, no matter how much you like those shoes. Sore feet are a sure sign that your shoes do not fit your feet properly and are likely causing circulation problems. Invest in shoes that fit well and wear them with some controlled socks and you will definitely feel the difference.
Elevate your feet – When you have excessive fluid retention in your legs, it is sometimes better to let gravity do the work. Try to prop your feet above the level of your heart at least once a day for 10 to 30 minutes. Ideally, take five minutes to lie on the floor and stretch your legs against a wall and relax, allowing the legs to drop slightly to the sides and avoiding overextension of the leg muscles. Also, you can buy leg wedges that will keep your feet and legs properly elevated while you sleep at night.
Massage – Gently massaging your calves, ankles, and feet each night will help you sleep more comfortably and will also further stimulate circulation, helping to regulate fluids.
Drink plenty of water – Your body cannot properly regulate fluid if not enough is getting in. Make sure you drink at least the recommended eight cups a day to ensure your body is adequately hydrated.