What is good for swollen legs and feet?

Having swollen legs is a very annoying problem that is not always caused by heat, although it is one of the main factors. There are other reasons that can cause the legs to swell and on some occasions they can come together with medical conditions that should be consulted with the doctor. This article, helps us review the most common reasons that make legs swell, feel heavy and even hurt, and gives us some solutions to improve circulation. We start with the most frequent cause: high temperatures and how they affect our body.


The heat is the main factor for which the legs swell. When temperatures rise, we retain more fluids and this can affect various parts of your body, including the legs, ankles and feet. This is because the blood vessels dilate, lose elasticity and make it difficult for fluids to circulate. To avoid this, the lymphatic system intervenes so that it does not accumulate in the tissues. But it does not always succeed, so that swelling ends up occurring, something that, medically, is called peripheral edema.

Sedentary lifestyle

It is another cause that produces swelling in the extremities. Spending many hours sitting, in the same position and without moving, prevents fluids from circulating properly and ends up producing peripheral edema. This is the reason why many people who have mobility problems end up suffering from it. Also those who spend a lot of time standing or those who suffer from obesity.

Hormonal changes

Hormones play an important role in causing the legs to swell. For example, in stages such as menstruation, pregnancy or menopause, there is greater fluid retention, since the vessels dilate and affect circulation.

Excess salt

Excess salt in food and sodium in food also affects blood circulation. When we eat with a lot of salt, this causes a rise in blood pressure, the veins and arteries narrow and the blood does not flow.


Some pathologies, such as heart disease, diabetes, kidney or liver disease, as well as some problems related to the lymphatic system, can also cause leg swelling. For this reason, when we see swollen feet or legs and it is something constant, it is necessary to see a doctor. Likewise, some medications also be the reason for swollen legs. If you are taking medication, read the package insert or consult your doctor or pharmacist.

Drink water

Proper hydration is essential to improve blood circulation. When we don’t drink enough, there is a drop in blood pressure, which, over time, causes circulation problems. Remember to drink even if you are not thirsty.

Avoid the hottest hours

It is getting hotter and that worsens circulation. Therefore, to prevent high temperatures from ending up harming your circulation, avoid going outside when the sun is shining. Or, at least, try not to stay too long exposing yourself to the heat.

Watch your diet

It is another of the most important measures to avoid fluid retention, take care of your heart, prevent diseases and improve blood circulation. Also avoid alcoholic beverages or drinking a lot of coffee.

Do exercise

The World Health Organization recommends getting 150 to 300 minutes of moderate to vigorous physical activity a week, even for those with a disability or chronic illness. A sedentary lifestyle favors the accumulation of liquids in the lower extremities, while promoting obesity.

Move the joints

If you stay in the same position for a long time (for example, working standing up) you must move the joints and muscles of the legs regularly. It may be enough to walk a little every thirty minutes or an hour, in order to get the circulation working properly again.

Take warm and cold showers

This will help activate circulation and reduce inflammation. Ideally, you should start with lukewarm water and continue with cold. You can take advantage of giving yourself a light massage from bottom to top to help the blood flow.

Rest your legs

It is useful to rest them and keep them slightly elevated for about 15 or 20 minutes, in order to favor the return of blood to the heart. People who work sitting down may benefit from using a footrest that allows them to be raised slightly.

Wear compression stockings

As they tell us from Medilast, this type of stocking exerts force on the legs and their blood vessels that facilitate return blood flow. So, with the daily use of this type of garment you will be able to enjoy much more rested legs and with less swelling.