Exercise and Edema

Can exercise help reduce edema? Let’s find out.

Edema is a condition that causes fluid to accumulate in body’s tissues and result in swelling. Talk to your health care provider if you have any concerns about the swelling in your legs and to see which exercises are best for you.

Though there are diuretics available to treat edema, you may try a few exercises to keep your edema in control. However, it is essential that you check with your doctor before beginning any exercise program.

There are several types of exercises you can engage in to reduce edema, depending on your fitness level and how much swelling you are experiencing.

Basic exercises include elevated leg kicks, standing on your toes, and pumping your feet like you are pedaling a bicycle.

If you are more physically active, you may use light weights and have a regular walking routine to help reduce water retention.

Exercise and Edema - Case Studies:

According to a study by Drs. Jerry O. Ciocon of the Cleveland Clinic Florida, elevated leg exercise is highly effective in reducing edema, especially if you are elderly.

A two-year study published in January 1995, involved 245 patients with an average age of 73, who were administered with regular exercise. The results showed a significant improvement in leg edema.

If you are pregnant and have swelling in ankles or legs, performing leg exercise in water may help in reducing the edema symptoms.

In the "American Family Physician" journal, Dr. Linda French mentions a study that showed a positive reduction in leg edema of otherwise healthy pregnant women after leg exercise in water.

Exercises for Leg Edema:

The Ohio State University Medical Center recommends relieving leg edema through the elevated resting technique.

Lie down comfortably and use two or three pillows to elevate your feet and legs above the level of your heart for approximately 45 minutes to one hour. Do this three times a day to reduce swelling.

Exercises for Edema

Try water workouts such as swimming, water walking, or water aerobics to reduce symptoms of edema. The force exerted by muscles against the pressure of water helps in moving the fluid buildup from tissues.

The buoyant environment is favorable for those with edema, because there is less stress on muscles and joints.

Walking

Edema occurs when the fluid gets trapped within your tissues while circulating back to your heart. The leg contractions while walking, helps in releasing the trapped fluid out of the tissues. It also improves blood circulation that flushes out the excess fluids.

Remember that excess walking may aggravate swelling, so keep aside approximately 30 minutes per day for walking.

Seated Exercise

If you are tied to a job that requires you to sit most of the day or if you have recently undergone surgery, here are some seated exercise that you may try.

Try ankle pumps by pointing your toes outwards, and then flexing them back to your body. Do this for about 30 seconds, relax and repeat it 10 times.

Try a Natural Fluid Retention Remedy:

You may also consider taking natural supplements such as Capisette, an effective alternative to prescription diuretics. It contains powerful ingredients such as dandelion extract, horse chestnut, ginkgo biloba, and buchu extracts.