My Legs Swell Easily: What Can I Do?

Fluid-related leg swelling, also known as edema, can make your legs seem heavy and cause your socks and shoes to feel uncomfortably tight. You may find that it happens after a long day on your feet, when it’s hot and humid, during long-distance travel, or after you eat salty foods.

Or you may find that it seems to occur more often — and with little rhyme or reason. 

In either case, our board-certified experts at Vascular Vein Centers can help. Here, our team discusses the ins and outs of lower extremity swelling, offers self-care strategies for lasting relief, and explains when you should seek expert evaluation and care. 

Why are my legs retaining fluid?

Peripheral edema is the medical term for lower extremity swelling caused by the buildup and retention of fluids in your legs, ankles, and feet. Although it can happen to anyone, you’re more likely to experience edema if you’re older, overweight, inactive, or pregnant. 

Temporary leg swelling 

Often, this painless, self-resolving problem is just a temporary effect of a short-term circumstance, such as: 

• Standing mostly still for long stretches
• Sitting for long stretches (air or car travel)
• Wearing tight stockings or pants all day 
• Eating sodium-rich foods 
• Dehydration 
• Time spent in a hot, humid environment

Being in the latter months of pregnancy can also leave you with temporary edema, which typically resolves soon after childbirth. 

Persistent leg swelling 

When leg swelling persists or recurs often, however, it’s more likely to be a side effect of an enduring circumstance or condition. Certain medications (i.e., hormonal contraception with estrogen, antidepressants) can trigger edema, as can circulatory disorders like:

• Chronic venous insufficiency (CVI), or poor circulation 
• Thrombophlebitis, including deep vein thrombosis (DVT)
• Lymphedema, which is a blockage in the lymphatic system 

Chronic lower extremity fluid retention may also be a sign of kidney disease or certain forms of heart disease (i.e., heart failure, cardiomyopathy, pericarditis).  

Simple ways to ease leg swelling

Strategies for easing leg swelling — and keeping it at bay — fall into three categories:

Improved daily habits

Just as dehydration and long stretches of inactivity can contribute to leg swelling, proper hydration and regular movement can help ease (or prevent) the problem. You should:

• Avoid long periods of sitting or standing still
• Take frequent breaks to move and stretch
• Incorporate regular movement into your day
• Drink plenty of fluids throughout the day  

When you plan to sit for extended periods, try to elevate your legs on a footstool or pillows to support better lower extremity circulation. Staying hydrated eases edema by helping your body flush excess fluids. 

Lifestyle adjustments

Several lifestyle modifications can help reduce fluid retention and curtail recurrent leg swelling. Everyone’s circulation can benefit from:   

• Maintaining a healthy weight
• Engaging in regular exercise 
• Switching to a low-sodium diet
• Limiting alcohol consumption

If you smoke or vape, we strongly recommend quitting ASAP. Smoking worsens edema by increasing inflammation, reducing blood flow, and restricting lymphatic flow. Ask our team about smoking cessation support.

Medical interventions

Light, gentle massage toward the heart (i.e., lymphatic drainage) can help move excess fluid out of your lower extremities and ease mild leg swelling. 

Compression therapy — or wearing custom compression garments — is a helpful preventive approach, especially under circumstances that often trigger leg swelling (i.e., pregnancy, a job that requires extensive standing, long-distance travel). 

When to seek expert care for edema

If you experience regular bouts of leg swelling — especially if your lower extremity puffiness is accompanied by other symptoms like leg heaviness or skin changes, come see our team. Call us right away if your leg swelling:

• Only affects one leg
• Seems to be getting worse
• Has started lasting longer
• Doesn’t improve with self-care  
• Occurs with skin warmth
• Happens very suddenly 

We can get to the bottom of the problem and provide the care you need to get better and protect your health. 

To learn more, schedule a visit to your nearest Vascular Vein Centers office in College Park of Orlando, Kissimmee, Waterford Lakes of East Orlando, Davenport/Haines City, Lake Mary, or The Villages, Florida, today.