Swollen legs: home remedies for water retention

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Water in the legs: Ten tips against swollen feet

Swollen legs are common in summer

Swollen ankles and tense lower legs: Many people complain of swollen legs and feet, especially in summer. This particularly affects women and people who are prone to varicose veins and spider veins.

The causes of water retention in the legs are often harmless. They often result from a lack of exercise: people who sit and stand for long periods of time often have heavy limbs.

But serious diseases of the kidneys or heart can also manifest themselves through water retention in the legs. Long-lasting edema should therefore be medically examined and treated.

Swollen legs: How do you recognize edema?

Edema occurs when fluid accumulates in the tissue, causing a part of the body to swell. The arms or legs are often affected; in these cases it is referred to as peripheral edema.

Leg edema can be recognized by the following signs:

• a heavy and bloated feeling in the leg

• visible swelling

• When pressure is applied to the skin, a visible dent initially remains

• Feeling of tension or pain in the affected area

• warm and tense skin in the area of ​​the edema

Swollen legs: causes

Water in the body occurs inside and outside the cells, with about a third of the body’s water being outside. Of this, 25 percent is in the blood or lymph vessels (intravascular fluid) and 75 percent is in the space between cells (interstitial fluid).

Normally, there is a balance between the fluid entering and leaving the vessels. Edema occurs when this balance is disturbed and the interstitial fluid increases.

In general, experts differentiate between unilateral and bilateral as well as chronic and acute edema.

Which factors promote leg edema

If your legs swell, this can have harmless reasons or be due to serious illnesses.

Some of the most common causes are:

• long periods of sitting or standing: Lack of exercise can lead to fluid retention in the legs. The muscle pumps in the legs are then not active enough to efficiently transport the blood back to the heart.

• heat: High temperatures can dilate blood vessels and increase the permeability of the vessel walls, leading to increased fluid accumulation in the tissues. Thick legs are particularly common in the summer months when the heat impairs blood circulation.

• Obesity: Being overweight puts pressure on the veins in your legs, which can impair blood circulation and lead to swelling. A healthy diet and weight loss can help reduce this problem.

• Insect bites: Insect bites can cause local reactions that result in swelling, redness and itching. In severe cases, an allergic reaction or infection can increase and extend the swelling.

• pregnancy: During pregnancy, the volume of blood in the body increases and the growing uterus puts pressure on the veins in the pelvic area. This can hinder the return flow of blood from the legs and lead to swelling. Hormonal changes can also sometimes lead to swelling of the lower legs and feet.

• Injuries: Injuries such as sprains, bruises and fractures can lead to increased fluid accumulation in the tissues.

• The venous disease: Diseases such as venous insufficiency or chronic venous insufficiency usually cause legs, ankles and feet to swell. When the veins are damaged, they no longer transport blood efficiently to the heart, which leads to damage to the venous valves. This increases the vascular pressure in the legs and more fluid is pushed into the tissue.

• Lymphedema: This is a chronic disease of the lymphatic system. There is an increased accumulation of lymph fluid, which causes the legs to swell.

• Lipedema: Lipedema is a chronic fat distribution disorder that primarily affects women. It leads to an increase in fatty tissue on the legs, buttocks and sometimes also on the arms, which is accompanied by swelling and pain.

• Other diseases: Heart failure can prevent the heart from pumping blood efficiently. This can lead to fluid buildup in the legs. Kidney or liver disease can also disrupt fluid regulation in the body. Sometimes swollen legs are also a sign of thrombosis.

Swollen legs: How is it diagnosed?

In most cases, leg edema is harmless and disappears within 24 hours. If swollen legs persist or recur, medical advice should be sought.

The first point of contact can be the family doctor’s office. The doctor will first ask the person concerned about their medical history (anamnesis), including current complaints and possible concomitant diseases.

This is followed by a visual and tactile examination of the affected body part to assess the condition of the tissue and detect swelling.

An ultrasound examination (Doppler sonography, duplex sonography) can be used to visualize the blood flow in the veins. This allows conclusions to be drawn as to whether the superficial veins or the system of deep leg veins are damaged.

Further tests may be necessary. For example:

Swollen legs: This is how the therapy works

Treatment depends on the underlying cause and may involve different approaches. Some important treatment options:

• Movement: Regular exercise, such as walking and specific leg exercises, promotes blood circulation and helps reduce fluid retention.

• Exercises: If you have to sit for long periods in the office, you can prevent heavy legs by doing various exercises. One option is to flex your feet. To do this, pull your toes towards your shins. Hold the position briefly and then stretch your feet forwards to your toes. Repeat the exercise eight to ten times.

• Put your feet up: Elevating your legs above heart level can improve blood flow and reduce swelling.

• Compression stockings: These help to support venous return and reduce swelling. They are particularly effective in cases of venous disease and during pregnancy.

• Weight loss: A healthy diet and regular physical activity help to lose excess weight. This reduces the pressure on the veins and prevents swelling.

• Medication: In the case of underlying diseases, the doctor may prescribe medications to support the affected organs and diuretics to reduce fluid retention.

• Dietary adjustment: A low-salt diet can help control blood pressure and reduce fluid retention.

Treat swollen legs with home remedies

If swollen legs have harmless causes, home remedies may be helpful.

• Herbal teas: Teas made from nettle, birch or parsley leaves have a diuretic effect and can help against water retention.

• dehydrating foods: Foods with a high water content are also said to help remove excess fluid from the tissue. These include cucumber, watermelon, pineapple, fennel, potatoes or avocado.

• Massages: Gentle massages towards the heart promote lymph flow and can reduce swelling.

• Circulation-promoting measures: Alternating warm and cold water showers promote the health of blood vessels and strengthen muscles.

• Beinwickel: A cold compress on the legs can help improve blood flow and thus reduce swelling.

• Apple Cider Vinegar: Some sources report that apple cider vinegar can promote blood flow in the vessels. To do this, drink a glass of water with one to two teaspoons of apple cider vinegar throughout the day. A calf wrap with a cloth soaked in a 1:1 mixture of apple cider vinegar and water is also recommended. However, the effect has not yet been sufficiently scientifically proven.