How to use the ECRI method to quickly get rid of swelling of the ankles, legs and feet

How to use the ECRI method to quickly get rid of swelling of the ankles, legs and feet ; After a long day up on your feet or a long flight, you may notice that your ankles, legs and feet begin to swell. This is known as edema.

For the most part, this inflammation is completely normal, but it can also be a sign of a more serious medical condition.

may cause some discomfort and embarrassment, especially if the swelling is visible to those around you.

What is edema?

Edema is swelling caused by excess fluid trapped in the body tissues. It is very common in the limbs, especially legs and feet

Common symptoms include :.

inflammation or swelling of the tissue directly under the skin

• stretched or shiny skin
• skin that retains a dimple after being pressed for several seconds
• abdominal size Increase

edema is often caused by pregnancy, injuries, infections, drugs, hormones, obesity, arthritis, lymphedema (blocked lymph channel), venous insufficiency, blood clots and heart , liver or kidneys

how to treat it in place :.

1. RICE method

One of the fastest ways to relieve swelling is the RICE


rest your legs :. In the case of edema, which is beneficial to lie on your back and incorporated it could cause some constriction of blood vessels around his waist and knees. Be sure to remove your shoes too

ice :. A cold compress will help constrict blood vessels and blood flow back to the heart. However, be aware not to apply for more than 10 to 20 minutes at a time

Compression :. Wrapping your feet or ankles in a bandage or slip in a compression stocking can help reduce swelling and gently squeeze the blood up the leg

raise: .. While lying down, elevate your feet with a pillow or chair to encourage blood flow back into your torso

2. Massage

If you start to feel your lower extremities swell, gently massage the affected area to release accumulated liquid in the tissue and cells and promote blood flow

How to prevent edema :.

1. Cut the salt

your body tries to maintain a concentration of sodium / water out of the cell walls that is approximately the same as seawater.

When consumed too much sodium, your body holds on to water to maintain the proper proportion. This is called fluid retention and can make your body swell.

2. Avoid foods high in sugar

too much insulin can cause fluid retention and sodium, especially in type 2 diabetics over time, can lead to high blood pressure and congestive heart failure.

3. Drink more water

In some cases, dehydration can cause edema. When you are not getting enough water, the body tries to push excess water back into their cells, causing them to swell. In severe cases, it can even occur in the brain and cause permanent damage.

To stay hydrated, try to drink 7-10 tall glasses of water a day.

4. Try Diuretics

natural diuretic Eating vegetables can help relieve fluid buildup in the body tissue.

These foods are asparagus, parsley, beets, grapes, green beans, green leafy vegetables, pineapple, squash, onions, leeks and garlic.

garlic also contains allicin, which is a vasodilator, which means it can dilate blood vessels and promote blood flow.

5. Get more magnesium

Magnesium helps relieve fluid retention in menstruating women. It can also relieve muscle cramping that can accompany edema.

6. Exercise

exercises causes contractions of the muscles, which contract and dilate blood vessels and carry blood back to the heart. Also help move along the lymph, avoiding accumulation in their extremities.

If you spend most of the day sitting or standing, flexing and extending the ankles and knees all day. .. It is also important to avoid crossing your legs as your sit

If swelling persists or is accompanied by chest pain, shortness of breath and headaches, talk to your doctor


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