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What To Do If Your Legs Hurt And Swell After Working Day?

Sedentary work is an unnatural position for the human body. Spending most of the day in a chair, we disrupt the work of many processes in the body. For example, it disturbs the work of the circulatory system, the musculoskeletal system, and other systems of the body.

One of the most common problems is considered to be swelling and tired legs after a working day. This topic is especially close to those who have a predisposition or have already developed varicose veins. Let’s analyze the main mistakes by avoiding which you can preserve the health and beauty of your legs.

What Hurts Your Feet?

  1. Tight Shoes

If you think that you can take your uncomfortable but very beautiful shoes to the office and wear them there with the thought that it will not cause any harm, you are greatly mistaken. Tight shoes squeeze blood vessels and press on joints. It will lead to unpleasant sensations.

Due to a violation of the outflow of blood, swelling, and even tingling in the legs will appear. If you like shoes, don’t wear them all day, take them off periodically, and let your feet rest. 

  1. Outing With Colleagues

It is common practice in most of the workplaces where teams go out for celebrating small success. However, drinking wine and alcoholic drinks is common at such celebrations. But if you excessively drink these alcoholic wines and liquor, it will lead to swollen feet.

This happens because the body retains more water after such sessions of drinking. As a result, the feet hurt. Normally, within a few days, you can get rid of swelling. But if it sustains, you need to avoid drinking alcohol and if still the situation does not improve, visit a doctor.

  1. Tendency To Swelling

If you, in principle, have a tendency to swelling, then in addition to choosing comfortable shoes, you will have to pay attention to some more points. To prevent the problem, compression underwear (tights, leggings, etc.) is suitable, so that the appearance of ankle swelling can be reduced or avoided.

  1. Excess Salt In The Diet

Often, sitting at the computer, we allow ourselves to eat too much. Cookies, crackers, and other ready-made snacks are not the best habits for health in general and legs in particular.

There is quite a lot of sugar and salt in ready-made snacks, and if the former leads to excess weight, the latter leads to the accumulation of excess fluid in the body. Thus, we do not notice how “only three cookies and crackers” create a significant problem – swelling of the legs.

  1. Ignoring The Drinking Regime

You need to drink 2 liters of water a day- everyone has heard this phrase for sure. We do not presume to say that exactly 2 liters are necessary and suitable for everyone. But, of course, it is not enough to get by with a couple of glasses of clean water a day.

It may seem that if excess fluid accumulates and edema appears, then you need to reduce your water intake. However, the opposite is true here. If you drink water regularly and in the right amount, then the kidneys work better, and there are no problems with edema.

How to Relieve Leg Fatigue?

1- Foot Massage

Another option, which also quickly helps relieve leg fatigue, is a preventive and therapeutic foot massage. Moreover, absolutely anyone can cope with it, even without special skills and knowledge in the field of massage. To perform a similar procedure, it is enough to work out the entire leg with massage movements: from the fingertips to the ankle joint.

The duration of the massage should be no more than 15-30 minutes. However, this time will be quite enough to forget about heaviness in the legs and fatigue.

2- Outflow Of Blood

Most often, fatigue in the legs appears due to prolonged physical activity and static stress. Therefore, you can get rid of it in such a simple way as ensuring the proper outflow of blood. To do this, you need to take a horizontal position, placing a blanket roller or pillow under the legs.

Just 10-15 minutes of such reclining and you will feel how tired legs disappear. However, be sure to make sure that nothing pinches the vessels! Do not put your feet on the armrests of a chair or sofa. By doing this, you can only harm, and not relieve leg fatigue.

3- Exercises

All the previous methods are suitable only for home conditions. However, there is a method that will help relieve fatigue even in a public place, be it an office, public transport, or a restaurant.

  1. Bend your legs at the ankle and rotate your feet. Repeat 10-15 rounds for each leg.
  2. Bend and unbend your toes. Repeat 15-20 times for each leg.
  3. Rise on tiptoe and slowly lower yourself on your heel (of course, for this you need to take off your shoes). Repeat 50-60 lifts.
  4. Walk barefoot for 5 minutes to relieve static electricity.
  5. Pinch a pencil or pen with your toes and try to write something. Then roll the handle on the floor with your fingers.

Of course, it is not at all necessary to complete absolutely all exercises to relieve leg fatigue. It will be enough to stop at one or two, and fatigue will leave you. If this does not happen, or if severity and swelling are observed with an enviable constancy, then you need to see a phlebologist and undergo an examination.

Unfortunately, chronic leg fatigue is the first symptom of incipient varicose veins and other vascular diseases. Remember this and take care of yourself!


It is important to take care of your legs and feet. With hurting legs, you will not be able to focus on your work. We are hopeful that by reading the above tips you will get rid of legs fatigue even after standing full day at work.

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