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7 Ways to Reduce Leg Swelling & Fatigue

hey everybody it’s doctor Jo and today
I’m going to show you seven ways to reduce swelling and fatigue in your legs.
so let’s get started. so I’m going to start off on the floor showing you stuff.
if you can’t get on the floor that’s okay.
you can do this on your bed or on your couch, but I’m going to show you some
sitting exercises later on, so that you can do maybe at work or something, so
stay tuned if you don’t want to do the ones on the floor. so the first one is
going to be an ankle pump. you can actually do ankle pumps sitting as well,
but I like to do them where you can kind of prop your foot up. so if you have a
roll you can put it underneath there. if you’re on your bed you can just kind of
hang it off the edge the bed or your couch, but you want your heel to be free
moving so you can really get that ankle pump. and so if you have swelling, if
you’ve got that fatigue in your legs, doing an ankle pump which is just
pushing down as far as you can pulling up as far as you can comfortably, helps
make that calf work like a natural pump to work that fluid that’s swelling out
of your legs back into your system. and if they’re swelling in there a lot of
times that will make it fatigued out as well. so you can do these. these are
really something that you can do a lot. you can do a couple sets of ten you can
do 20, 25 if you want. they’re pretty mindless, so you can just do as many as
you want to, but it really works well to get that ankle that calf pumping to just
help with that swelling and that fatigue. so then the next one is just going to be
a calf stretch. again since the calf area has a lot to do with the swelling in
your legs or that fatigue, stretching them out really helps a lot. so you can
use a stretch strap, you can use a dog leash, you can just use a belt at home if
you have one, but again I kind of like it either propped up on something or off
the edge just so you have that extra movement. but you don’t have to do that.
if you’ve got something with a loop that works really well, just wrap it around
kind of the ball of your foot. you don’t want it to be low down around your arch
because then you’re not going to get a good stretch, but you don’t want it up on
your toes because you don’t want this the strap to come off and hit you. so
you’re using the strap or the belt to pull. you’re not actively moving your
foot, you’re just relaxing your foot and then
pulling it towards you until you feel a nice stretch underneath there. then
you’re gonna hold that stretch for 30 seconds. so really nice 30 second hold
not one two three four five, but a good 30 seconds to get that full stretch in
there. relax it, and then do that a total of three times. so remember if you’ve got
swelling in both legs, make sure you’re doing this on both sides. so then you’re
going to go into a hamstring stretch. I like doing the hamstring stretches
lying down just because then it supports your back and you don’t have to worry
about trying to protect your back a little bit. so keeping the the strap in
the same spot then you’re just going to lie down. I like to bend up the opposite
leg just to kind of again support your back, take the pressure off your back. if
you want to straighten it all the way out, a lot of people say they get a
better stretch that way, that’s fine, but if you’re doing the stretch correctly
you can still leave it propped up and get a good stretch. you want to keep your
knees straight and locked out that’s the biggest thing that’s going to get that
hamstring stretch. but you’re again not actively moving
your leg, you’re using that strap or belt to pull your leg up. now if I get to here
and my knee starts bending, don’t keep going up because then you’re taking your
hamstrings out of it and that’s what you’re trying to stretch. so keeping that
leg straight even if this only to here, if you can go up higher you can keep on
going to get that nice stretch in there. and again this is a 30 second hold, so
you’re holding that stretch for 30 seconds. you’re doing that three times.
probably want to do it on both sides because usually the swelling is on both
sides. you can alternate sides back and forth thirty Seconds, thirty seconds or
you can do them all on one side and then switch. I like to alternate sides just to
give you side a little bit of a break. so the rest of the stuff is going to be
sitting and standing. so another great way to reduce swelling and fatigue in
your legs is you can use compression socks. and the folks at jomi compression not
only sent me some of their compression thigh-highs, but they also wanted me to
talk about their new cool feature on their website called jomi compression measure up. and so what that does is it really helps you get the
perfect fit for your compression stockings without even having to leave
your home. it’s really cool. if you click on the the link,
you can click on it up here or down in the description below, it goes through a
series of questions to help you find your perfect fit, and it really does
matter because I would say everything I wear is usually a women size medium. so I
would have probably gotten medium compression stockings, but after going
through the measure up, it turns out that I’m actually a large. so again I would
have probably gotten the wrong size. so this really works pretty awesome. so it
goes through some questions you know just if you’re male or female,
then it goes through things like what what height you’re looking for. if you’re
looking for knee highs, thigh highs, all the way up you know into full stockings,
you can do that as well. it’ll also ask you things like what kind
of compression you want, and a lot of people might not know that there’s
different amounts of compression. so if you’re if you’re not sure I would ask
your healthcare provider what kind of compression you need, and if you’re
really not into doing that you might want to start with the lightest one but
it’ll also then take you through how to specifically measure. so it shows you
where to measure at your ankle, it shows you where to measure at your calf, and
then it shows you where to measure at your thigh, which is really important
because again if you’re just guessing like me, it might not work for you, or if
maybe your thighs a little bit bigger, a little bit smaller than let’s say your
calf, you might need a different size depending on that as well. so this this
measure up tool is a really great way to make sure you’re getting that perfect
fit and again not having to go anywhere if you don’t want to. so again if you
want to find some nice awesome compression socks, you can have them with
the toe open like these or toes closed like the ones I’m wearing, and again if
you’re interested in purchasing any of their products or checking out the the
measure up tool, make sure and click on the link there or down in the
description below. so once you get the perfect fit, get some compression socks
or stockings on you whichever one you want to call it, then you can continue
with your exercises and stretches. and a lot of times people will ask do my
stretches and exercises with them on. I would if you’re having a lot fo swelling and
getting a lot of fatigue, I would do them with them on. so now we’re going to go
into the sitting exercises and so working the quad muscle really helps
with that swelling in fatigue. again you’re just working these leg
muscles to help get that swelling get that fatigue out of there. so with a long
arc quad all you’re doing is just kicking straight out. I like to pull my
toes up at the end again to activate those calf muscles and then come back
down. this might look pretty easy and for some people. it will be, but go slow and
controlled. it’s not this, it’s controlled movements to really get that circulation
increasing get that swelling out of the legs. so you can start off with just
maybe ten couple sets of reps or couple sets of ten several times throughout the
day. then you’re going to go into a hip flexion. so now you’re working the hip
flexor muscles and again they’re all connected so that’s helping with that
swelling in fatigue. so now you’re just gonna bring that knee up towards the
ceiling just as high as you comfortably can. you don’t have to go super high, you
don’t have to go as high as me, but make sure if you don’t have a back on your
chair that you’re not leaning back while you’re doing it. you’re using the muscles
to activate, and again do both sides. you can alternate back and forth if you want
to, or you can just do ten on one side then do ten on the other, and then
maybe a set back and forth of each. so the last one is going to be standing up.
so the last exercise is just going to be a heel toe raise. so it’s the same kind
of concept, but now you’re getting some body weight to help move those ankles
and pump all of that swelling or get that fatigue out of your legs. so you
want to stand with your feet about hip width apart. they don’t have to be exact,
but that’s usually a good spot. make sure to hold on to something for balance,
especially if you haven’t done these before because it’s a little bit harder
than you think sometimes. so you don’t have to hold on to a lot, you can even
just use a couple fingers if you want to, but I would the first couple times you
do it just hold on. so all you’re gonna do is it’s just like it sounds. it’s a
heel toe raise. so you’re raising your heels and then you’re slowly coming down
and raising your toes. so again you can see I’m going slow. the whole point is to
go controlled. if I’m doing this and using momentum, I’m not really using
those muscles, and I’m not going to get that good pumping through the legs. so
coming up nice and slow, cracking ankles if you can hear that, slowly coming
and then lifting your toes up. but see I’m not rocking back to get those toes
up, I’m actually lifting my toes which sometimes that might be hard for people
and they’re gonna want to do this, but even if they don’t come up high that’s
okay. really try and keep the booty tucked in and while you’re lifting your
toes. and again you can just start off with ten, couple sets of ten, do these a
couple times a day. so there you have it. That’s seven ways to reduce swelling and
fatigue in your legs. if you’re interested in trying the jomi measure up
tool, make sure and click on the link up there, and don’t forget to subscribe by
clicking down there. and remember be safe, have fun, and I hope you feel better soon.

Cesar Sullivan

8 thoughts on “7 Ways to Reduce Leg Swelling & Fatigue

  1. Check out the new Jomi Compression Measure Up Tool featured in this video to find your perfectly fit compression garments here: (sponsored)

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