Is Kicking Up Your Feet A Health Hack?
Parents and grandparents kicking up their feet after a long day may have been on to something. Whether dealing with sore legs or nursing an injury, elevating the feet and legs can have some health benefits. Elevation is even part of the rest, ice, compression, and elevation (RICE) method. RICE is a useful technique involved in physical therapy, but these positives even go beyond injury management. This simple but effective action can help with maintaining effective circulation and is even beneficial for aging adults.
The science behind elevation
Feet elevation taps into the simple principles of physiology. While blood circulates through the body constantly, gravity pulls blood downward. With age, this downward pressure from gravity can impact the veins in the lower extremities. For some people, the pressure can cause fluid to leak into the tissues, creating swelling. This process is called edema and can cause discomfort. Elevation counteracts pressure and edema by facilitating the return of blood back to the heart. With the legs raised above the heart, the circulatory system works more efficiently, minimizing swelling.
Enjoy better lymphatic drainage
The body also has an efficient lymphatic system responsible for managing fluid, waste removal, and supporting immune function. Poor lymphatic drainage can lead to a condition called lymphedema, characterized by swelling of the limbs, especially the lower legs. Past surgeries, poor nutrition, and a lack of physical activity are common reasons for poor lymph drainage. Elevation can support this crucial system, helping to drain lymphatic fluid and promoting tissue health.
Elevation and the RICE method
Individuals with leg injuries like knee sprains, ankle sprains, and shin splints will need to manage the condition. The RICE method is an effective way to improve healing and recovery before and after surgical intervention. A medical professional will recommend rest, icing the damaged area, and using compression garments. Elevation, the last part of the strategy, is the most beneficial but must be done correctly. Raise the injured leg above the level of the heart. For some, this means lying down and propping the leg up on a pillow or cushion. Aim for a clear upward angle, so use multiple props as needed. Elevation should be done frequently, about 24-72 hours after injury, for the most benefit. Aim for 20-30 minutes at a time, several times a day. Try to elevate when sleeping and if sudden bouts of swelling occur. Elevation improves circulation and speeds up the healing process.
Everyday elevation benefits
Even without an injury, there are benefits of daily elevation. Individuals who sit or stand for long periods are more likely to experience swelling or edema, especially if poor lymph drainage is genetic. Daily elevation reduces leg fatigue while improving circulation. People with varicose veins can also attempt daily elevation of both feet to alleviate symptoms. Pregnant women are more likely to have fluid buildup in the legs and ankles, especially during later trimesters. Elevating the legs helps with proper lymphatic drainage and blood circulation. Overall, consistent elevation may reduce blood clots, promote heart health, and improve overall comfort.
Don’t be afraid to kick up your feet
Elevation of the feet sounds simple and can be overlooked. Yet, this easy activity can help in several ways. Those who are prone to swelling can experience improved circulation. Individuals nursing injuries or recovering from surgery can use elevation to support the rehabilitation process as part of RICE. Overall, elevating the legs can lead to better heart health and manage the symptoms of conditions like varicose veins. Elevate both feet a few times daily, or before bed, relax, and enjoy these health benefits.
