The main reason why most of us exercise is to either slim down or shape up — so it can be quite alarming to end a tough workout with legs that are larger and more swollen then when you started. Swelling is normally always caused by micro-trauma to your muscles that takes place during exercise, and is nothing to be concerned about. However, in some cases, swelling can be a sign of a serious condition that needs medical attention.
In this video, we’re covering the most common causes of leg swelling after exercise – and we’ll finish with a few tips about how to prevent it.
So, let’s get into those common causes of leg swelling:
1. Micro-Trauma and Swelling
When you exercise, your muscles go through quite a bit of stress. The fibres tear and stretch.
This isn’t a sign that you’re doing it wrong – it’s actually normal, and is what makes exercise valuable. Your body responds to this trauma by repairing and becoming stronger and more resilient.
The initial stress increases blood flow to affected areas, as they rush to repair the stress. This is when you may experience some swelling.
2. Swelling From Injury
Any sort of leg injury, no matter how serious, will most likely cause some leg swelling. Whether you’ve twisted your ankle, torn a muscle, or worse, broken a bone, you’ll experience some inflammatory swelling.
3. Disease and Swelling
Fluid retention in your legs can make them look swollen and larger than usual. It’s important not to shrug off fluid retention, as it can be a symptom of underlying heart, kidney, liver or endocrine disease.
Complications in your body makes it more difficult for fluid to get to where it needs to be via the lymphatic or circulatory system. Exercise can aggravate the pooling of fluids, making swelling even more obvious right after you work out.
4. Swelling and Veins
In rarer cases, swelling in your legs is caused by failing valves in your veins. Normally, the valves in your leg veins work one way to move blood up toward your heart. When these valves stop working properly, the blood gets backed up, causing swelling.
Exercise causes this swelling to become exaggerated because blood is flowing more rapidly at a higher volume.
5. Pregnancy
Pregnancy can be another cause of fluid retention in your legs post-exercise. This is completely normal, and you won’t usually have to do anything to “cure” the issue, aside from finding ways to alleviate the discomfort.
Exercising while pregnant is healthy, but if you’re concerned, talk to your doctor about how often and the type that's best for you.
6. Hormones
Even if you aren't pregnant, hormonal changes that occur with your cycle can make you retain water. If you're a woman and the swelling occurs at the same time each month, it’s most likely due to PMS.
The hormonal ups and downs that occur with menopause can also cause leg swelling that's most obvious after exercise.
Stopping leg swelling
Reducing and eliminating leg swelling after exercise is normally very easy. Some of the best ways to get your legs back to their normal size are as follows:
- Apply a cold or ice compress to the area for 20 minutes if the swelling is only in one area, such as if you’ve sustained an injury.
- Elevate your feet on pillows. Getting your feet above heart level passively drains excess fluid from your legs.
- Limit your daily salt intake. Excess sodium in your diet can contribute to your leg swelling problem. Aim for less than 1,500 milligrams per day.
- Remove any tight or restrictive clothing, like bicycle shorts. Restrictive clothing can work like an elastic band on your skin, preventing fluids from returning to your heart during exercise.
- Wear support stockings on both feet and legs if you own them. You can buy these from most retail pharmacy stores. Support stockings apply gentle compression to your lower extremities, and while they don’t look very cool, they’re very good at what they do.
- Try mixing up your exercise routine. Exercises that have you seated or standing for an extended period of time may contribute to your swelling.
- Try the “Legs Up the Wall” yoga pose. Lie on your back with your feet propped up against a wall. Stay in the position for 5 to 10 minutes to reverse the flow of blood and alleviate the swelling.
Conclusion
If you’re fed up with leg swelling after exercises, this video should help you to figure out the cause and eliminate swelling as quickly as possible. Don't allow your condition to worsen if these home remedies aren't working, though, and talk to your doctor if the swelling is getting more severe.
There are also certain oils, creams, and support that can help leg swelling, so check out the best ones below
- COMBATS THE NATURAL SWELLING & ENLARGEMENT IN THE VEINS AND TISSUES OF THE LEGS that occur with aging and daily activities – Provides a potent blend of natural compounds to support tired, heavy legs and the challenged circulation in our legs. Diosmin’s benefits have been established by extensive research. Delivers targeted benefits to the delicate veins and capillaries of the legs. Andrew Lessman’s Circulation and Vein Support provides the natural relief our over-worked legs deserve.
- SUPERIOR PURE BIO-ACTIVE INGREDIENTS – Comprehensive blend of Diosmin, Hesperidin, Rutin, Butcher’s Broom extract, Pine Bark extract, Horse Chestnut extract, Grape Seed extract and Vitamin C. Unlike creams, our formula works from the inside-out. Dairy-Free, Gluten Free; NO soy, yeast, wheat, sodium, salt, sugar, starch, fat, cholesterol, oil, wax, binder, filler, excipient, lubricant, coating, diluent, flowing agent, common allergens, color, flavor, sweetener or preservative..
- UNSURPASSED PURITY, QUALITY AND EFFICACY - For 40+ years ProCaps has produced high-quality, bioactive supplements in micro-granulated powders for fast absorption and maximum effectiveness. ProCaps products contain NO added binders, fillers, lubricants, stabilizers, flowing agents, preservatives or artificial colors. Our small, easy-to-swallow capsules and non-acidic formulas are gentle on the stomach.
- MANUFACTURER DIRECT AND MADE IN THE USA - Ethical and eco-friendly. ProCaps formulates, manufactures, and controls every aspect of its products – from formulation, ingredient sourcing, production and quality control. ProCaps’ facilities are 100% Solar Powered with a Zero Carbon Footprint. ALL ProCaps bottles are made from 100% recyclable post-consumer resin. Plus, Andrew Lessman and ProCaps are the largest donor of prenatal vitamins in the world (over 1.5 billion capsules donated to date).
- Bariatric Wide Socks for Swollen Ankle Leg- These lymphedema socks have super wide stretch up to 25 Inch, They are designed for wide calf, swollen leg, diabetic foot, lymphedema, bariatric. The socks are super stretchy and non binding fit, Which are ideal for people with swollen feet, ankles or calves caused by extreme lymphedema or circulation problem.
- Why You Need Extra Wide Socks – The diabetes has bad foot circulation, so they need pair of non binding socks which won’t cut circulatory then improve foot/leg circulation. The extra wide stretch socks fit for swelling edema foot ankle or leg, it can relief the pain and reduce the recovery time.It is great cast socks
- Cushioned Foot for Soft and Comfort Experience – The full cushion terry will protect your foot, just imagine how soft and comfortable stand on the soft heavy terry. the moisture wicking fabric can take the moisture away around foot then keep foot dry.
- Who Need These Special Socks – We know it is hard to find out extra wide non binding stay up socks form market, we design this socks for Bariatric Lymphedema foot, the extra wide socks are the exact socks for thick swollen edema foot ankle leg, the non binding top is great for the elderly diabetic Neuropathy sensitive feet. In addition, it is great cast leg socks or walking boot socks.
- 【Pain relief and better sleep】Our leg elevation pillow with 45 degree reclining design and ergonomic curve fit design helps to promote blood circulation, reduce knee, back, postoperative pain, relieve pressure and leg swelling relief. wedge pillows can also relax legs, relieve fatigue and improve sleep quality.
- 【Multipurpose leg wedges for elevation】The leg pillows can be used as a hip pillows, a wedge pillow for sleeping, a back pillow for sleeping, a elevated foot rest, a leg circulation pillow, a lying pillow or a wedge pillow after surgery. This bed wedge pillow for legs can also be used on your sofa, car seat and other places to support your legs or back.
- 【Curve Fit Design】Our leg elevation wedge pillow are specially designed for body pain and swelling, provide comfortable support during short breaks in busy daily work and sleep at night, and can relieve hip and waist pain, reduce leg edema, help You achieve spinal and coccyx alignment, improve blood circulation, and support your ligaments and muscles.
- 【Easy to store and carry】The inflatable leg pillow has an inflation port, which is easy to inflate and deflate. The leg wedge pillow measures 24.8*19.7*9.4 inches, it can comfortably support your legs and prevent your legs from slipping off when you sleep. The size after deflation is 6.6*4.7*3.1 inches, which is easy to carry. It is the best choice for traveling or sending it to family and friends.
- Alleviates Discomfort: Say goodbye to back pain, knee pain, and leg pain with the Bedluxe leg elevation pillow. The ergonomically contoured shape provides optimal support, distributing weight evenly and reducing pressure on sensitive areas.
- Firm Support for Years: Unlike ordinary pillows that flatten over time, our high-density foam wedge pillow for legs offers firm and unwavering support, ensuring it maintains its shape for years to come. Experience lasting relief and comfort every night.
- Stylish and Easy to Maintain: Designed with both functionality and aesthetics in mind, our leg pillow comes with a luxurious and removable pillowcase. Not only does it protect the pillow from stains and dirt, but it also adds a touch of elegance to your bedroom decor.
- Versatility at Its Best: This leg wedge pillow is a true all-in-one. Whether it's post-surgery recovery, knee pain relief, restless leg syndrome, broken leg or ankle, or even general leg elevation, it excels in every scenario.