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6 Exercises For Swollen Feet And Ankles

Fluid in the blood that has escaped from the capillaries (the smallest type of blood vessels in your body) and tissue buildup is responsible for peripheral edema. It can be related to pregnancy or PMS (thanks to fluctuating hormones), injury, lymphedema (a blockage in your lymphatic system), inflammation, insufficient venous blood, obesity, blood clot, liver, or kidney disease. If you have an injury or illness, consult with a doctor first before starting any of these exercise routines. They may also be a side effect of drugs or prolonged periods of standing.

What Do You Think?

Have you ever had swollen feet or ankles? What did you do to help reduce the pain and swelling? Did your doctor suggest any exercises or lifestyle changes? What exercises did really help? In the comments section below, you can post your thoughts, suggestions, and questions.

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7. Drink More Water

Drinking more water actually brings a rocket into the body’s elimination process, and it will pick up a lot of garbage as it goes. It will improve the fluid, but also other benefits – more focus, more energy – will be present. Aim to drink eight to ten large glasses a day. A good tip is to store a day’s water in a jug (add lemon, orange, lime, or cucumber for taste) so you know how much you’ll need to get through.

9. Up Your Potassium Levels

Diuretics can dehydrate some of your potassium along with the excess fluid, so if you’re taking them, try potassium supplements or increase your intake of bananas, raisins, and kidney beans, all of which have high, natural, potassium levels.

Abstract

Background Health care professionals, as well as sports physical therapists, commonly prescribe and recommend aerobic exercise for patients wishing to improve their cardiovascular endurance of all ages. According to new studies, weight bearing activities such as walking or running can result in foot and ankle edema. Objectives The aim of this research is to determine if a significant difference exists between foot volumes (edema) and an unloaded exercise bike in 31 healthy subjects 50 years old and older. Methods After a rest period, a pre-exercise volumetric measurement of the right leg was obtained by using a foot volumetric device. The first condition (walking or cycling) was randomly chosen. Both participants completed two 10-minute exercise sessions. A post-exercise volumetric analysis was carried out immediately after both exercise sessions.
Results A statistically significant difference in foot volume was found between pre (mean = 74-39 ml, 95% CI: 68-2- and post (mean = 75-53 ml, 80-55 ml) measurements for the treadmill (weight bearing) protocol.
When considering each sex separately, males saw significant rises in foot volume after tread-mill walking (pre mean = 87-20ml, 95% CI: 89-28 million ml; females saw no significant changes). Discussion and Conclusion This report found a -4% rise in foot volume after ten minutes of treadmill walking. Based on these findings, it may be beneficial to active older people with pre-existing edema conditions.
Keywords: edema, volumetrics, unloaded and loaded activities

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