How can office workers prevent swollen legs
Swelling or puffiness of legs, feet and ankles, or fluid retention, is predominantly an indication of a circulation problem. Alternatively, it could be due to an infection or inflammation or could be caused by a range of more serious health problems. Time spent at your desk or workstation, cubicle, or place on the production line, is not likely to be the only cause of swollen legs. In most cases, prevention will be better than cure, with diet and exercise key elements in achieving this.
Swollen legs, the modern Workplace, and you
The health and wellbeing of workers is integral to modern workplaces. A happy worker is a productive worker and even more so for a happy, healthy worker. It’s good management and business practice, not just a legal requirement, that enterprises provide and facilitate a healthy work environment. Whatever your work situation, especially if working from home, primary responsibility for better health outcomes rests with you.
swollen legs……….aggravated by being desk bound
When considering swollen legs as a workplace issue, it should be seen as a condition aggravated by being desk bound (the simple ‘office worker’ typecasting) rather than created by it. Swollen legs are a retention of fluids, either water or blood. Being inactive or sitting for long periods of time, at a desk for instance, is certainly something to be aware of and avoid. Fluid retention through circulation problems is also something that increases with age.
There are also serious implications for your feet if your legs are becoming swollen. The swelling will extend to your ankles feet and toes, quietly filling up your socks and your shoes. This is a whole new foot problem.
Sitting or standing for extended periods at work, or wearing restrictive clothing, means you are likely to be more prone to swelling. Less muscle activity means less fluid pumped back to the heart and circulated. This is especially relevant if you are overweight and don’t get regular exercise. Maintaining hydration is important, and not just coffee. Moderate salt intake in your diet by minimising processed foods but include foods rich in Magnesium, Vitamin B6 and Potassium that help reduce water retention and promote good circulation.
Prevention of Swollen Legs
You can create opportunities to prevent swollen legs at work. This can include less phone and more face-to-face contact. You should aim to get up and moving at least every hour. Treat your workplace like a plane trip by doing stretching and circulation exercises whenever seated. Don’t work through lunch, walk through it. If swelling starts to be a problem you can take initial remedial action. Like DVT prevention on an international flight, compression socks or stockings can help circulation.
Diet and exercise can be easier to control at home. For persistent mild swelling, try elevating your legs above your heart, such as a pillow under your feet when lying down, This will assist your circulation with a healthy dose of gravity. Massage therapy can also help relieve swelling and promote circulation.
For some swollen legs the basic prevention measures are just not enough. That is the time to get some extra help. A health and medication check up with your doctor, a more focused movement or activity program with the physical therapist to get better value from your exercise breaks and perhaps your Podiatrist if your feet and foot pain are holding you back.
Ignoring Swollen Legs
You should not put up with swelling that is painful or debilitating without seeing your doctor.
Swelling and fluid retention is not always benign. Swelling can be an indication of an underlying issue requiring a doctor’s diagnosis and medical treatment. In such circumstances it could be a symptom that can’t be prevented but is indicative. More serious problems could include heart, kidney or lymphatic system issues. Pregnancy and other hormonal changes can also trigger fluid retention. It can also be a side effect of taking some prescribed medicines. These should be listed on the product disclosure statement that comes with your pills or on the drug company website (or ask your doctor).
Like many health issues that appear to be able to be corrected or moderated by our own actions and behaviours, it can be difficult to self-assess the extent and severity of your swelling/fluid retention issue. Your doctor can provide help and guidance and is best placed to order relevant pathology and diagnostic tests if your issue needs to be elevated.
