Swollen calves are a challenge for the wardrobe; they look unflattering in mini skirts, shorts and leggings with funky prints, and that sucks if you're a fan of those. More importantly, they could be the cause or sign of underlying health problems. This is especially so if the rest of your body is average-sized or even slim.
Thick calves could be hereditary (check out your family members' pins). Usually this means that fat has a higher tendency to get stored in that area, which causes the area to become, well, fat. In fact, swollen calves tend to be more prominent in women because fat is more commonly stored in the lower body.
But swollen calves are also a sign of water retention or blood circulation problems. Sitting or standing too long is unhealthy, and a cause of swollen calves as well. Poor circulation problems can eventually lead to varicose veins, which is a much more unsightly and stubborn problem than swollen calves. Reducing swollen calves can consequently rectify some impending health issues, and of course, broaden your wardrobe choices.
Regardless the cause of your large calves, the following tips are designed to help you achieve better wellness overall and healthier legs:
Wear compression stockings
If you have a job that requires you to frequently stand or sit, these are a godsend. Used as a treatment device for varicose veins, they reduce the diameter of distended veins (veins that bulge out), causing an increase in blood flow in the veins and valve effectiveness. It is a safeguard measure against a variety of venous disorders like edema (severe water retention) with the benefit of relieving tired, aching legs. It should not be an excuse against being active.
Be active
Exercise is essential for overall well-being. Walking and long distance running are great ways to tone your legs while reducing body fat and improving circulation.Just look at the legs of marathon runners; they're muscly but slim. Certain types of exercises, especially high impact activities like sprinting, do build up calf muscles, which is probably not what you want if you're looking at this article. Low-impact activities that train your endurance are the way to go, and they're suitable for most age groups.
Walk correctly
We may have been walking since we were toddlers, but not everyone grows up walking in the correct manner. Poor posture when walking can lead to swollen ankles and calves along with a myriad of posture-related issues.
The right way to walk is to keep your back straight, head up. Looking down puts your head down, and your spin follows. This puts pressure on your back and neck, which can eventually cause pain in those areas. Yet another reason to put away your phones while walking!
When you walk, your knee should take the lead in putting your leg forward, not your foot. Leading with your foot causes the body to tilt backwards.
Here is a graphic on the correct way of walking:
Reduce amount of time in high heels
Sorry ladies, although high heels appear to elongate the legs when worn, constantly walking on the balls of your feet can build calf muscle, leading to thick calves. Furthermore, long-term wearing of high heels can cause many health problems, including permanent reshaping of leg muscles, causing pain when walking, and is therefore not much of a loss.
Use a foot pillow at night
Lie with your back on the bed (it's the best sleeping position!), and your feet on pillows 10 to 15 cm off the bed. If your knees feel uncomfortable, placing a bolster underneath helps. Elevating the feet above heart level helps to promote venous drainage and reduce swelling. If this sleeping position is impossible for you, just elevating your feet for 20 minutes is a great help.
However, this method is not suitable for people who have moderate to severe Congestive Heart Failure (CHF) who become short of breath when lying flat, or those with moderate to severe Peripheral Arterial Disease (PAD) who will experience pain in the feet when elevating their legs.
Daily Lymphatic massage
If you have a bath tub, the best time to do this is during your bath time, when your blood circulation is best due to the warm water. If not, before bed time is good too when you're relaxed.
If your legs are visibly swollen, especially on one side, or if you experience pain and redness, you should seek a diagnosis from a doctor.
Thick calves could be hereditary (check out your family members' pins). Usually this means that fat has a higher tendency to get stored in that area, which causes the area to become, well, fat. In fact, swollen calves tend to be more prominent in women because fat is more commonly stored in the lower body.
But swollen calves are also a sign of water retention or blood circulation problems. Sitting or standing too long is unhealthy, and a cause of swollen calves as well. Poor circulation problems can eventually lead to varicose veins, which is a much more unsightly and stubborn problem than swollen calves. Reducing swollen calves can consequently rectify some impending health issues, and of course, broaden your wardrobe choices.
Regardless the cause of your large calves, the following tips are designed to help you achieve better wellness overall and healthier legs:
Wear compression stockings
If you have a job that requires you to frequently stand or sit, these are a godsend. Used as a treatment device for varicose veins, they reduce the diameter of distended veins (veins that bulge out), causing an increase in blood flow in the veins and valve effectiveness. It is a safeguard measure against a variety of venous disorders like edema (severe water retention) with the benefit of relieving tired, aching legs. It should not be an excuse against being active.
Be active
Exercise is essential for overall well-being. Walking and long distance running are great ways to tone your legs while reducing body fat and improving circulation.Just look at the legs of marathon runners; they're muscly but slim. Certain types of exercises, especially high impact activities like sprinting, do build up calf muscles, which is probably not what you want if you're looking at this article. Low-impact activities that train your endurance are the way to go, and they're suitable for most age groups.
Walk correctly
We may have been walking since we were toddlers, but not everyone grows up walking in the correct manner. Poor posture when walking can lead to swollen ankles and calves along with a myriad of posture-related issues.
The right way to walk is to keep your back straight, head up. Looking down puts your head down, and your spin follows. This puts pressure on your back and neck, which can eventually cause pain in those areas. Yet another reason to put away your phones while walking!
When you walk, your knee should take the lead in putting your leg forward, not your foot. Leading with your foot causes the body to tilt backwards.
Here is a graphic on the correct way of walking:
Reduce amount of time in high heels
Sorry ladies, although high heels appear to elongate the legs when worn, constantly walking on the balls of your feet can build calf muscle, leading to thick calves. Furthermore, long-term wearing of high heels can cause many health problems, including permanent reshaping of leg muscles, causing pain when walking, and is therefore not much of a loss.
Use a foot pillow at night
Lie with your back on the bed (it's the best sleeping position!), and your feet on pillows 10 to 15 cm off the bed. If your knees feel uncomfortable, placing a bolster underneath helps. Elevating the feet above heart level helps to promote venous drainage and reduce swelling. If this sleeping position is impossible for you, just elevating your feet for 20 minutes is a great help.
However, this method is not suitable for people who have moderate to severe Congestive Heart Failure (CHF) who become short of breath when lying flat, or those with moderate to severe Peripheral Arterial Disease (PAD) who will experience pain in the feet when elevating their legs.
Daily Lymphatic massage
Poor circulation in the lymphatic system can cause excess fluids to accumulate, leading to swelling. Accumulation of water and toxins causes swelling in the legs.
Slimsm has a guide on how to do a lymphatic massage for the legs:
- Starting from ankles working your way towards your knees, lightly massage legs. Avoid putting too much pressure into the massage, i.e. be gentle.
- The back of your knees is where lymph ducts from legs (lymph node) accumulate, so apply pressure lightly in this area; it is sensitive.
- Be sure to massage the area around your kneecap where swelling may be most prominent.
If you have a bath tub, the best time to do this is during your bath time, when your blood circulation is best due to the warm water. If not, before bed time is good too when you're relaxed.
If your legs are visibly swollen, especially on one side, or if you experience pain and redness, you should seek a diagnosis from a doctor.
0 comments: