Elevating your legs can be an easy way to help deal with certain health conditions.
Has your GP encouraged you to elevate your legs?
A quarter of an hour each day can assist with numerous conditions such as chronic venous insufficiency, varicose veins, deep vein thrombosis, cellulitis and oedema.
Leg elevation can also be helpful for people who don’t have a condition, but do spend most of their days standing or sitting.
Inflammation in the legs, leg and foot swelling and sore legs at night are all common motivators for leg elevation.
So, take your doctor’s advice. Sit back, put your feet up – well, your legs up – and reap the benefits.
Checking in
If taking the initiative, bring it up at your next doctor’s visit to confirm you won’t exacerbate any pre-existing conditions.
Old injuries can take a hit – especially if your elevation routine isn’t quite right. An example? Trying to elevate legs on a too-small couch that has you twisting like a pretzel.
Make sure your leg elevation routine isn’t unnecessarily pressuring your spine or hips.
If you have a foot or leg injury, or recently had abdominal or spinal surgery, it’s best to confirm there are no issues integrating leg elevation into your recovery program.
Effective elevation
Elevating your legs helps with blood flow through your body, improving circulation, without placing extra pressure on your heart.
Ordinarily, when standing or sitting, the blood works its way back to your heart fighting against gravity. This way – excuse the pun – you’re giving it a leg up.
The level of elevation is also important. For peak benefits, your legs should be above your heart.
You may prefer to do this lying near a wall, placing your legs against it. Alternatively, you can gain height for your feet and legs using carefully placed cushions.
If you have a habit of using nearby furniture, stability and even pressure may be an issue.
Hanging your legs over the edge of the couch seems easiest, but this means excess pressure on your calves, and doesn’t do the job as effectively.
Certain recliners are designed to assist with leg elevation. Just remember the legs above heart rule. You want the effects of elevation to be as beneficial as possible.
Another option is a leg elevation pillow, designed to help keep knees and feet in the best position, evenly regulating pressure on parts of the leg.
Make it worth it
People often elevate their upper legs and knees, forgetting it is their feet that must be lifted for truly effective impact.
It may be wise to channel Goldilocks and find an angle that is just right – in this case, slightly bending your knees. This way, blood flows easily from the extremities (being your feet).
Straight legs or very bent knees have the potential to impede the process or place unnecessary pressure on joints and muscles.
Remember, slowly lift your legs. You don’t need the force of a kick here.
Get comfortable
If you’re not used to taking a scheduled time out, 15 minutes can feel like a long time staring at the wall every day.
While it offers a great opportunity to relax or meditate, you might want the radio on, television running, or books or magazines on hand.
If you find the practice stressful, you won’t continue, and a maintained routine gives best results over time.
Some prefer to elevate legs while lying flat; others choose to elevate their legs while sitting, or half-raised. Make sure you’re dressed to easily elevate your legs.
Find a position you’re most comfortable with, and can assume safely. Lying on the ground isn’t the answer if it’s a struggle to get up again, putting you at risk of injury.
Supportive choices
Certain habits can exacerbate the problem, and you might want to minimise them. Fifteen minutes of leg elevation is not a trade-off for a quick smoke.
Leg elevation works best in conjunction with other factors. In terms of diet and exercise, your doctor may offer guidelines best suited to your condition.
Is leg elevation recommended for you? What works best for you when elevating your legs? Let us know in the comments section below.
Also read: Five short-burst exercises to help lower blood pressure
