Pain in the ball of the foot
What causes pain in the ball of the foot and what can you do about it? You will find everything about the causes and exercises for relief in this article.
SWOLLEN LEGS WHAT NOW?
Put an end to heavy legs and tired feet!!
by UXGO
20 August 2020, 10:52 a.m.
Heavy legs and thick feet that no longer fit into your favourite shoes in the evening - you've probably experienced this too. These swellings usually occur in the evening after a long day of standing or sitting. Your legs feel tired and heavy and are crying out for a break on the sofa. Especially in summer, the heat makes your feet feel thick and your legs swell. However, water retention can also be the cause of serious illnesses, which is why you should always consult a doctor if the swelling is noticeable and occurs frequently.
In our guide, we explain why your feet swell in summer, what the underlying causes are and how you can help yourself to swollen feet.
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Where do the swollen legs come from?
In order to better understand the effect of our tips and your body, we will take you on an excursion to the microscopic (cellular) level of your vessels.
Microcirculation
First we look at the arteries. These carry the oxygen-rich blood from the heart into our tissues. The large arteries branch out like a tree into smaller and smaller branches until they reach the microscopically small capillaries. The exchange of nutrients and water with the tissue now takes place at the capillaries. During this exchange, water and nutrients are pressed into the tissue by pressure on the arterial side ("filtration"). On the venous side, on the other hand, the water is sucked back into the vessel ("reabsorption") by falling pressure and many water-binding proteins. However, not all the fluid is reabsorbed into the vessels during this process. About 2 litres a day remain in the tissue and are taken up by our lymphatic system and directed towards the heart. This process is called microcirculation in technical jargon.
A closer look at the vein
The veins have the task of transporting the oxygen-poor blood back to the heart. They are much more elastic than the arteries and have much less muscle to constrict. This is why they need valves that act as non-return valves to ensure that the blood can only flow in the direction of the heart. In addition to the suction effect from the heart and breathing, the blood is moved back to the heart by tightening the surrounding muscles. All these mechanisms together ensure that not too much blood accumulates in the veins and more pressure is created.
What does that mean for you?
With these basics in mind, the explanation for your heavy legs is actually quite simple.
If the blood volume in your veins increases, for example due to a congenital weakness of the connective tissue, the pressure in the smallest veins increases and less fluid is reabsorbed. This means that more fluid remains in the tissue, which now has to be removed by the lymph vessels. Healthy lymph vessels are up to the task and no swelling, also called oedema, forms yet. However, if the pressure in your veins is too high (venous hypertension) or if there are too few lymph vessels, oedema will form on your feet and legs.
This is exactly the mechanism that leads to heavy legs in summer: The veins dilate, the blood pools and the pressure in the legs rises. If your lymphatic system does not manage to reabsorb enough fluid, you will get swollen feet.
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Risk factors
There are many risk factors for swollen legs. For example, sitting for long periods of time with your legs bent can cause swollen feet when you travel. Too little water, an unbalanced diet, obesity, lack of exercise, alcohol, nicotine and too much stress can also cause your legs to swell. Women are affected more often because of their weaker connective tissue and often also have to deal with swelling during pregnancy. Getting thick feet from time to time in hot weather, standing or sitting for long periods of time is not a problem at first. If the oedema persists for a long time, if the swelling intensifies or if the colour, skin texture or temperature changes, you should see a doctor you trust. In this case, serious diseases could be behind it, such as vein weaknesses, metabolic disorders, hormonal fluctuations, kidney, liver and heart diseases, cancer or a disorder of the lymphatic system.
Tips against heavy legs
To get rid of the swelling in your legs, you need to ensure optimal blood circulation and increase the return transport of venous blood to the heart. In addition, you can support your lymphatic system so that the water in the tissue is absorbed more quickly and transported back to the heart. We have listed some tips to support blood circulation and lymphatic transport so that tired and heavy legs are quickly a thing of the past.
Regular exercise
Remember: It's better to lie down and walk than to sit and stand.
By activating your muscles and deepening your breathing, exercise and endurance sports such as cycling or walking are an optimal way to relieve your veins. Exercise in water is even more effective. The water pressure helps to decongest your veins, especially if you have weak connective tissue or varicose veins.
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A balanced diet
With a balanced diet, you can avoid obesity and metabolic disorders. For example, disturbances in the protein, water or mineral balance impair the exchange of fluids in the body and can lead to oedema. Especially in summer, it is better to eat several small, light and low-salt meals to avoid putting additional strain on your body.
Drink plenty of water
Water thins the blood and supports the circulation of your blood vessels. Alternatively, you can also drink teas such as nettle tea. This has a draining and decongestant effect. Especially on hot summer days, it is recommended to drink two to three litres of fluid to keep your body sufficiently hydrated.
Avoid alcohol and cigarettes
Nicotine damages the blood vessels by constricting them and causing circulatory problems. Alcohol consumption, on the other hand, causes the blood vessels to dilate. Heavy legs, thick feet and ankles are the result.
Alternating showers
Cold-warm showers efficiently stimulate your circulation. Alternate between warm, cold, warm and cold showers. The temperature differences cause your blood vessels to dilate and constrict alternately, which stimulates the circulation. It is important to get your body used to the cold water gradually so that your circulation is stimulated slowly and you don't get a circulatory shock. It's best to start at the bottom of your feet and slowly work your way up.
A nice side effect: alternating showers strengthen the immune system, wake you up and ensure tighter, beautiful skin due to better blood circulation.
Elevate your feet
If you have severe swelling, you should take a short break and put your feet up. By elevating your feet, the blood will flow back to your heart and the swelling will go down.
Expert tip: Place your feet above heart level on a stack of pillows and now alternately pull your feet towards your shins and then stretch them out as if you were standing on your toes. The combination of muscle pump and gravity makes this exercise particularly effective against swollen feet.
Foot exercises
A simple and effective remedy for heavy legs: Movements of the feet! This activates the calf muscle pump, which actively contributes to pumping blood from your legs to your heart. For example, if you have to stand for a long time, you can alternate between standing on your heels and standing on your toes to stimulate the return flow. If you have to sit for a long time, it helps to let your feet rotate. Bending and stretching your feet, as if you were alternately pressing the accelerator and brake pedals in a car, can also reduce swelling. You can also tense your legs briefly and rhythmically to activate the calf muscles. If sitting for long periods of time is unavoidable, as is often the case when travelling, it is best to use the breaks to stretch your legs a little. Foot exercises can be even more effective if you do them with your legs elevated or in cool water.
Cooling down
Especially in summer, when it is very hot, the blood vessels dilate and the blood pools in the large veins. Rubbing your legs with cool water or cold foot baths can efficiently reduce swelling. Swimming and exercise in cool water also have a decongestant and decongestant effect due to the water pressure.
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Proper footwear
It is important to wear good shoes if you have oedema of the feet.
High heels, for example, cause permanent tension in the calves and an altered rolling motion when walking. The permanent pressure this puts on the veins and the lack of pumping function by the muscles can cause swelling. Tight shoes should also be avoided, as they constrict swollen feet and also impede lymphatic drainage. It would be better to wear comfortable shoes that offer your feet plenty of space. Our UXGO shoe models, for example, offer you enough space thanks to the special V-shape: the toes enjoy freedom of movement thanks to the optimised fit, while your heel is secured and stabilised.
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Compression stockings
Compression stockings are often prescribed for long-lasting, chronic oedema. They have been proven to support vein function by exerting pressure on the tissue. Although uncomfortable and inconvenient, they are usually the best treatment option for chronic oedema. Compression stockings are most effective when used in combination with light exercise therapy for the legs.
Deep abdominal breathing
Breathe deeply into your abdomen ten times a day. This is because breathing also drives the return flow of venous blood as well as lymph transport and is therefore a great tool to positively influence swelling.
When to see a doctor?
If heavy legs occur from time to time, this is quite unproblematic and completely normal. However, if the swelling occurs more frequently or even permanently, you should consult a doctor to find out what is causing it. Especially if the swellings appear suddenly and intensely, start to hurt, change colour, change temperature or only occur on one leg, caution is advised. If they are also accompanied by fever, disturbances of consciousness or shortness of breath, you should definitely see a doctor!
Kneipp
Kneipp applications are quickly prepared, strengthen your veins and help against heavy legs in summer.
We recommend the cold thigh watering, which has a draining, calming and vascular-strengthening effect and is thus a great way to do something good for yourself and your legs.
Effects of the cold thigh cast:
- Cools on warm summer days
- relaxes and loosens the muscles
- exercises the blood vessels and strengthens the immune system
- Tightens the skin and counteracts cellulite
- is good against varicose veins and spider veins
- promotes sleep
Procedure:
You should only perform this Kneipp application with warm feet. It is best to use a Kneipp watering tube for Kneipp watering. For home use, however, a shower head or a garden hose is also sufficient. Under no circumstances should you set the water jet so hard that it splashes when it falls on the skin! The water should coat your skin. Now set the water to cold (up to a maximum of 18°). Start on the outside of your right foot and lead the water jet upwards to your hip, pause briefly and lead the water jet back down to the ground on the inside of your front leg. Do the same on your left leg. Repeat the entire process on both legs. Finally, the water is usually poured first on the right and then on the left sole of the foot. You can omit this step at home, as it is too dangerous to stand on one leg in the slippery shower tray. After a Kneipp treatment, make sure your feet warm up again by putting on socks or resting in bed.
Important note: Not suitable for kidney and bladder infections, during menstruation or acute sciatica syndrome!
Important notice:
This article contains general information only and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor. If you have pain in your foot or legs, make an appointment with an orthopaedist, preferably a podiatrist, and discuss in person which treatment methods are best suited to your foot deformity and can help.
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