When the blood pools on the veins, it cause swellingliterally, fluid build upin the legs.
Draw the alphabet
This exercise activates the muscles and tendons in the leg, Dr. Lobkova says.
She adds that this exercise also helps mobilize the ankle joint, which helps with joint stiffness.
To do it, extend one leg in front of you while seated.
Take breaks if your leg gets tired.
Once you get to Z, repeat with the other leg.
board-certified podiatrist and founder ofStep Up Footcarein New York City
Flex and point
For this exercise, extend your legs in front of you while seated.
Then point and flex each foot 12 times.
Repeat for three sets with a 10-second break in between.
This foot exercise is highly effective because it specifically works the calf muscle.
Seated heel lifts
This too will activate your calf muscles, Dr. Lobkova says.
Take a 10-second break and then repeat the same process three more times.
Flexor activation
Youll need to slip your socks off for this one and do it barefoot.
Place a piece of paper or pen on the floor in front of you.
Then curl your toes to grasp the pen or paper and lift it off the ground.
board-certified podiatrist and founder ofStep Up Footcarein New York City
Do this 12 times with each foot.
Then repeat for three sets with a 10-second break in between.
In particular, she advises giving the calf muscles a good stretch while youre up.
The higher the mm of Hg, the more compression delivered to the legs and feet.
Compression aids in preventing edema or swelling in the legs.
She suggests knee-length compression socks that are 1529 mm of Hg to help prevent swelling.
Just be sure you buy ones that measure your calf circumference.
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