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[For Seniors] Easily Reduce Leg Swelling! A Self-Massage Method You Can Do Yourself
Do your legs ever feel heavy, or your shoes feel tight? For older adults, leg swelling can make everyday activities feel burdensome.
In this article, we introduce self-massage techniques to relieve leg swelling.
They’re all simple and easy to do at your own pace, so feel free to give them a try.
Gently stroking and kneading can also provide a soothing refresh that gradually loosens both body and mind.
Use these tips as a guide for enjoying healthier days.
[For Older Adults] Easily Reduce Leg Swelling! Self-Massage Methods (1–10)
Lymphatic drainage before bedtimeNEW!
Before going to bed, try lymphatic drainage to reduce leg swelling.
Locate the inguinal area around the top of the thigh, press it with both hands, and trace your fingers toward the hip bone.
After loosening the area behind the knees with both hands, move upward.
Hold your ankle with your hands and rotate it, then divide the calf into three sections and apply pressure with both hands.
With both hands, stroke from the bottom of the calf upward to encourage flow.
Divide the thigh into three sections and apply pressure, then use both hands to sweep upward in the same way as with the calves.
Do it gently and slowly.
A routine to loosen up and slim the calvesNEW!
Let’s loosen up the calves, which are often called the “second heart.” Sit down and press into your calves.
It’s fine to use a stick or a ball.
Even a five-minute massage each day is said to make your legs feel refreshed.
The calves help push blood that pools in the lower body due to gravity back to the heart through muscle contractions.
This is why they’re called the second heart, and activating them is expected to improve blood flow and help with swelling and cold sensitivity.
Acupressure points for quick swelling reliefNEW!
As we age, poor circulation caused by declines in cardiorespiratory function and muscle strength can make the feet more prone to swelling.
There’s an acupressure point you can use to easily relieve swelling yourself.
Try pinching the Achilles tendon near the heel with your fingers.
While pinching, work your way from the bottom upward to loosen it.
It’s an easy acupressure massage, but people with swelling may feel intense pain.
However, if you repeat it several times, the swelling will subside.
For some people it’s said to work immediately, so some older adults may find the swelling sensation goes away right away.
Flushing out waste while you sleepNEW!
Exercise is said to be effective for swelling in the legs, but some older adults may find exercising difficult.
Massages you can do while lying down seem approachable for many seniors.
You can gently move one leg or press the center of the calf with both thumbs.
It’s nice that there are only two types of massages, so it’s not too much.
As waste products are flushed out and blood flow improves, your calves will feel refreshed and your legs lighter.
Since this massage doesn’t require a lot of body movement, please give it a try.
Seated waste-draining routineNEW!
Let’s flush out waste from the calves and feel a refreshing lightness in your legs.
When your legs feel heavy and sluggish, your spirits don’t lift either, right? For older adults, moving the body can feel like a chore and may further negatively affect both mind and body.
Gently pinch and massage the calves and Achilles tendon, and do a stretch where you grasp your toes with your hands and extend.
After that, bending and straightening your legs will make them feel much lighter.
Since you can do this while seated, it seems easy for older adults to try.
Routine to correct floating toesNEW!
Let’s work on relieving floating toes with about three minutes of stretching every day.
Floating toes—when your toes don’t touch the floor or the insole while walking, making it hard to grip—are said to sometimes cause lower back pain, stiff shoulders, knee pain, and sensitivity to cold.
They can also make you more likely to trip, so floating toes are a condition older adults should be especially careful about.
Press the center of the sole of your foot with your fingers, and interlace your fingers with your toes.
These are stretches you can do while sitting, so they seem accessible for older adults as well.
Be sure to move your toes thoroughly with these stretches.
Excruciating pressure point for leg swelling! Jiexi (ANKLE POINT)NEW!
It’s said that when you sit for long periods and your circulation gets poor, your legs are more likely to swell.
Some older people, and others who spend a lot of time sitting, may experience this too.
Moving your body is important, but let’s try an easier way to relieve leg swelling.
From the highest point of the inner ankle bone, draw an imaginary line forward.
Do the same from the outer ankle bone.
The acupressure point where those two lines meet is called Jiexi.
Stimulate Jiexi by pressing and rubbing firmly with your fingers for about 30 seconds.
It’s said to make your legs feel refreshed.
This is an easy acupressure massage you can do while seated, though some people may feel sharp pain.
Some also notice immediate effects, so if you’re interested, give it a try.