[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.
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[For Older Adults] Easily Reduce Leg Swelling! Self-Massage Methods (1–10)
A massage that can quickly drain leg swellingNEW!
This is a massage I highly recommend for those who don’t feel much relief even after doing foot swelling-relief massages or stretches.
On the top of the foot are the Chopart and Lisfranc joints, and it’s said that if these two joints don’t move, the swelling won’t go down.
However, it’s also difficult to move these joints using your own muscle power.
Firmly grasp the sole and the top of your foot with both hands.
Try gripping so that all fingers except your thumbs are on the top of the foot.
Then, as if wringing out a towel, move your hands in opposite directions.
Shift your hand positions as you go, and massage two to three spots on each foot.
It’s said this will help the swelling drain all at once.
A massage that fundamentally relieves leg swellingNEW!
Many older adults may feel that their legs are always swollen, heavy, and sluggish.
It’s said that most people with leg swelling have some areas that are stiff.
Let’s massage those areas to refresh your legs.
Sit in a side-sitting position with your knees folded to one side.
Find your hip bone, and just below it there’s a slightly hollow spot—press and apply pressure there with your thumbs.
While leaning your body weight onto your thumbs, massage in a circular motion.
The key is to use a pressure that feels pleasantly painful.
To finish, sit and lift one knee with your arms and do a twisting stretch.
Be sure to keep your back straight as you do it.
Ankle area looseningNEW!
Some older adults may have opportunities to do foot exercises and stretches.
To boost the effectiveness of those stretches, it’s recommended to loosen the area around the ankles beforehand.
Gently pinch and loosen the Achilles tendon overall, and also loosen the muscles and skin at the front of the shin.
Press into the ankle’s talus with both thumbs.
With just these three release techniques, you can achieve a lighter, more refreshed feeling in your feet.
Try incorporating them before your usual ankle massage or stretching routine.
[For Older Adults] Easily Reduce Leg Swelling! Self-Massage Methods (11–20)
Feel Refreshed in 1 Minute! De-puffing Massage to Reduce SwellingNEW!
This is a massage that relieves leg swelling and leaves you feeling refreshed in just one minute.
Place the second knuckle of your finger under your ankle bone and make firm circular motions, rolling from front to back.
Just this alone helps lymph flow, so your legs won’t be swollen the next day and will feel refreshed.
The key is to use enough pressure that it feels “painful but pleasant.” You can do it before bed or while watching TV—any small pocket of time.
Since it doesn’t require standing, it’s also easy for older adults to do.
Ways to reduce calf swellingNEW!
The swelling in your calves may be caused by stiff ankles.
When the ankles—which act as cushions during walking—become stiff, it reportedly puts strain on the calf muscles.
As a result, blood and lymph flow in the calves worsen, leading to swelling.
Divide the calves into three sections and apply stimulation, and interlace your fingers with your toes to make large circular motions.
Also lift and lower your toes with your hand.
Doing just this for two sets a day will help your lower legs feel lighter and more refreshed.
Reduce swelling! Self-care massageNEW!
They say moving your muscles is effective for relieving swelling.
Try rotating your ankles with your hands, pressing and stimulating the acupressure points on your feet, and using your fingers to press and pinch from the Achilles tendon up to the calves.
Massage from the ankles up to the knees with gentle strokes.
Do the same for the calves.
Gently massage around the thighs with your hands as well.
It’s also nice to do this while chatting slowly.
It should help older adults relax too.
Please give it a try when you have time.
Foot reflexology lymphatic massageNEW!
This is a foot reflexology massage you can do even when you only have a little time.
Use the four fingers of your hand except the thumb, and move upward from just below the ankle.
This massage helps improve lymph flow.
When lymph circulation in the legs is poor, it can lead to a buildup of waste and fluids, as well as poor blood circulation and swelling.
Use your fingers to sweep the lymph from between the toes toward the ankle.
Even just this can help relieve swelling, cold sensitivity, and fatigue.
It seems like older adults could also try this easily at home or in their own rooms.