Tips to deflate legs quickly and effectively

Leg swelling is a condition that affects many people, women in particular. It is often accompanied by slight pain (especially at the end of the day) and by a strong sensation of heaviness.

Triggering factors can be many; among the most common ones are sedentary work, lack of physical exercise, illness, pregnancy and circulatory problems.

What can you do to find quick relief?

In this article, we will outline the quickest remedy actions against swollen legs, which will have to be repeated on a daily basis in order to obtain constant benefits.

However, the problem of swollen, heavy legs, which may also lead to more complex conditions, such as oedema, should not be underestimated. Only a doctor can thoroughly investigate both its causes and possible solutions. 

1. When taking a shower, direct jets of cold water at your legs

The first tip against swollen legs is to expose your legs to jets of cold water, preferably alternating them with jets of warm water.

This helps improve microcirculation (i.e. blood circulation in the capillaries, arterioles, metarterioles, venules and lymphatic capillaries).

In addition to this, cold induces a temporary reduction in pain and an immediate vasoconstrictor effect, i.e. a decrease in the volume of blood vessels.

For the above reasons, cold water jets make the legs lighter and promptly reduce soreness.

2. Use a refreshing leg cream to immediately relieve swelling

swollen legs remedies cream cold effect

 Using a cold-effect leg cream helps counteract swollen legs just like using cold water jets, as both methods are based on the same principle.

For an even more intense action, we recommend storing the cream in the refrigerator and choosing a product based on flavonoids, such as diosmin and centella asiatica.

Flavonoids, or bioflavonoids, are natural compounds found in many fruits, vegetables and certain plants. They exert considerable beneficial effects on the body, including an antioxidant, protective and strengthening action on microcirculation.

In particular, the flavonoids mentioned above have proved to be particularly suitable for microcirculation and lymphatic circulation; they also seem to act when applied directly to the skin.

A cream rich in diosmin and centella asiatica, preferably with a refreshing action, can therefore significantly help in the case of swollen legs.

3. Regular use of compression stockings

Compression stockings and tights exert pressure on the entire leg, usually from the bottom upwards. This promotes proper circulation and provides relief from heaviness, swelling and soreness.

We are however not referring to anti-thrombosis stockings - quite difficult medical devices to wear -but rather to compression stockings, which can be found online, at the supermarket or in intimate clothing shops.

4. Sleeping with your legs slightly raised

Another method of promoting circulation in the legs and, consequently, preventing or limiting swelling, is to sleep with the lower limbs slightly raised in relation to the trunk (about 15-20 cm).

This method can reduce venous and lymphatic stasis and facilitate blood flow.

Be careful, however: it is better not to place a pillow under the feet because leaving the knee hanging could impede blood flow.

The ideal is to place the pillow or another object under the mattress, so as to create an inclined plane, or use a pillow specifically designed for leg circulation, which gives support from the heel to the lower thigh

5. Favoring foods rich in draining substances that can help microcirculation

foods rich in flavonoids against swollen legs

Compared to the other remedies against swollen legs, this might seem a slow- acting cream but, as a matter of fact, by improving your diet you will observe benefits even after just a few days.

In particular, here below are the foods specifically recommended for swollen and heavy legs:

  • Vegetables, especially peppers, onions, radishes, celery, tomatoes, pumpkin and carrots as they are rich in substances beneficial to microcirculation (including flavonoids, Vitamin C and other antioxidants);
  • Fresh fruit, favoring those rich in antioxidants (such as red or purple colored fruits, e.g. strawberries, blackberries and other berries),Vitamin C (e.g. citrus fruits and kiwi). Pineapple can also prove very useful as it is rich in bromelain, an enzyme that has a strong draining power;
  • Dried fruits and seeds (sources of Omega-3), essential fatty acids with vasodilating action and beneficial for the microcirculation;
  • Fish, also rich in Omeg-3.

In addition to the above, it is highly recommended to drink between 1.5 and 2 liters of water a day so as to prevent the accumulation of fluids.

In addition to the quickest remedies against swollen legs, here below are further tips to prevent or limit this condition. 

Other useful tips to combat swollen legs

Although less immediate than those outlined above, here are a few more methods that may prove effective against leg swelling.

  • Do sport constantly, privileging water disciplines. By exerting a light pressure on the legs, water can be extremely helpful for microcirculation.
  • Avoid tight clothing, which can obstruct blood flow.
  • Do not cross your legs, which is bad for your circulation.
  • If you do sedentary work, take short breaks (if possible) and have a short walk. Even a phone call can be the perfect time to take a short walk.
  • Add walking to your daily routine.
  • Consider taking flavonoid supplements (only after medical approval).
  • If possible, indulge in lymph drainage massages.
  • Walk with your legs immersed in water (in the pool or at the beach), taking advantage of the summer period. Remember that summer is the most critical period for swollen and heavy legs .

Adopting these behaviors helps reduce the discomfort of swollen legs and provides relief both immediately and in the long term.

Of course, if the problem becomes unbearable or if varicose veins, oedema or other manifestations of poor circulation begins to occur, it is advisable to see your doctor for a thorough consultation.

This article outlines a wide range of methods to get quick relief from swelling. However, in some cases, the advice of a professional doctor may prove more than necessary. 


Disclaimer: The information provided in this article represents general indications and in no way replaces medical advice.

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