Tag Archives: wellness

Tips to Reduce Ankle Swelling

At the end of the day do you notice that your lower legs are feeling tired? Do they feel tight? If you exercise after work and your legs feel like tree trunks? This may because your lower legs are swollen.

Swelling in your ankles that is persistent and that does not resolve could be an indication of a more serious conditions. If you have ever developed a sore on your ankle that does not heal see your doctor immediately.

Diabetes, cardiovascular disease and other serious health conditions can result in swelling. Your doctor will need to do further testing to make the proper diagnosis and develop treatment plan.

Why does Swelling Occur?

Swelling means that the fluid in your blood has seeped out of your blood vessels into the surrounding tissues. I am not talking about swelling in muscles after a vigorous work out. I am talking about swelling that you can see and feel that isn’t from trauma. You may notice that the veins normally visible on your feet are gone, or that your toes look like little sausages.

How to Check for Swelling

An easy test to see if you have swelling is to push your finger against the area that feels swollen. Press firmly for about 10 seconds and lift your finger, run your fingers over the area that you just compressed and notice if there is an indention. If there is then there is swelling.

This type of swelling is usually temporary. If it is not, it’s time to see your doctor.

Here are some tips to reduce and improve occasional and uncomplicated swelling of your lower legs and ankles.

Tips

  • Pump your feet: flex and point your toes three times a day at least 50 times. Your calf muscles are the heart of your legs and they need to pump regularly.
  • Wear compression stockings.
  • Get up and walk every 20-30 minutes if you sit all day.
  • Reduce your salt intake. Where salt goes water goes.
  • Reduce your alcohol intake.
  • Raise your legs above your head. You can do this with or without the help of a wall for support. If you need a wall, scoot up against the wall and place your legs against the wall with your feet towards the ceiling. Make sure your lower back is supported and use a pillow for your head as needed.
  • Exercise every day and eat wholesome foods in the proper amount.

In my book, Second Chance at Health: Learn to Love Active Living and Clean Eating I can guide you to ways that you can regain and maintain your health.

If you enjoyed this blog, please like, share and comment!

Disclaimer: this blog is not meant to diagnose or treat any health condition. Always seek the advice and care of your own doctor. This is for informational purposes only.

What Makes A Morning Person? Scientists Identify New Genetics Behind Early Risers – D-brief

I am def an early morning person! I love to get up exercise then drink my coffee!

Which are you?

New genes for circadian rhythms help pinpoint why some are early to rise and others are late to bed, as well as implications for mental health.
— Read on blogs.discovermagazine.com/d-brief/2019/01/29/new-genes-morning-lark-night-owl/

Check out my book to learn the exercise and eating plan that will give you energy and vitality!