10 natural ways to treat swollen legs

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Some forms of natural treatments for swollen legs are the use of diuretic tea such as ginger, drinking more fluids during the day, or cutting down on salt consumption. In addition, one of the best ways to alleviate this discomfort is to simply elevate your legs at the end of the day or massage from the bottom up, to facilitate blood circulation and prevent fluid accumulation in the legs.

Swollen legs can arise naturally with aging or pregnancy, but it can also happen due to diseases such as venous, renal or heart failure, thrombosis or use of medications such as corticosteroids or contraceptives, for example. In these cases, it is important to follow up with the doctor to make the most appropriate treatment.

1. Home remedies

Some home remedy options are teas, infusions or juices with diuretic or anti-inflammatory properties, to help eliminate fluids and reduce the discomfort of swollen legs. Some examples are:

Ginger tea

Ginger tea is a great natural diuretic that allows you to increase the amount of urine eliminated during the day, decreasing the load of fluids on the circulatory system. In addition, this tea also helps to dilute the concentration of sodium in the body, which is one of the main causes of swelling in the legs and feet.


  • 4 to 6 slices of 0.5 cm of ginger;
  • 1 cup of water;
  • 1 lemon.

Preparation mode

Peel the ginger slices and cut into smaller pieces. Add the ginger in a pan, add the water and let it boil for 10 minutes. Let cool and strain. Squeeze 1 lemon and add the juice to the ginger tea.

This tea should be drunk 2 to 3 times during the day, especially in the morning and early afternoon, so that the increased urine output does not affect bedtime.

parsley infusion

In addition to being a strong natural diuretic, parsley also helps with kidney health, allowing you to more quickly eliminate excess fluids and toxins from the body. In addition, it also decreases the concentration of salt in the body, which prevents liquids from accumulating so quickly, helping to reduce swelling in the legs.


  • 1 handful of parsley;
  • 1 cup of boiling water.

Preparation mode

Cut the parsley into small pieces and add it to the cup of boiling water. Let it rest for 5 to 7 minutes. Strain the parsley leaves and let cool.

This infusion should be ingested warm, up to 3 times a day, to ensure better results.

Pineapple juice

Ginger juice is rich in anti-inflammatory substances such as bromelain, in addition to being a fruit rich in water, promoting body hydration. In addition, pineapple is a diuretic and helps in reducing swelling in the legs.


  • ¼ of pineapple;
  • 1 glass of water.

Preparation mode

Peel the pineapple and cut into smaller pieces. Add pineapple and water to a blender and blend. Drink immediately after preparation. This juice can be drunk once a day, especially in the morning or early afternoon.

2. Decrease salt consumption

Ingesting large amounts of salt in the diet can cause swelling in the legs and this is because salt contains a lot of sodium that retains water and therefore, if you have it in large amounts in the body, it increases fluid retention. A good option to prevent fluid buildup in your legs is to use low-sodium salt or use herbs to reduce your salt intake or avoid adding salt to your meals.

Watch how to prepare the herbal salt.

3. Drink liquids

Fluid intake during the day can help to deflate the legs, because when the body is not hydrated enough, the tendency is to retain fluid. Therefore, it is important to drink at least 8 to 10 glasses of water a day.

4. Elevate your legs

Putting your legs up, for at least 20 minutes a day, helps to stimulate blood circulation, improves the lymphatic system, in addition to providing relaxation, relieving swelling in the legs.

An easy way to elevate your legs is to lie down on the bed and place your legs on the headboard or support your legs on pillows or pillows, for example.

5. Move your legs

Practicing light physical activities such as walking or water aerobics, for example, can help reduce swelling in the legs as it improves blood and lymphatic circulation.

Another way to move your legs, in case you work seated for a long time, is to walk a little every hour, inside the company or walk a block at lunchtime, for example. However, if the job requires you to stand for a long time, it is important to flex your knees and ankles every hour or to stand up on your toes to help your calf pump blood from your legs to your heart, decreasing the heart rate. swelling in the legs.

6. Immersion bath with Epsom salts

Epsom salts are rich in magnesium sulfate which is easily absorbed by the skin, facilitating blood circulation in the legs and feet, reducing swelling and inflammation.

This immersion bath is very easy to prepare and allows you to quickly relieve swelling at the end of the day, in addition to relaxing and can be done before a leg massage, for example.


  • 1 cup of Epsom salts;
  • 1 liter of water.

Preparation mode

Place the Epsom salts in a container of warm water, stir until the salts are well diluted. Add this solution to the bath water and soak for approximately 15 to 20 minutes.

Another way to use Epsom salts is in a foot bath. In this case, using ½ cup of Epsom salts in 2 to 3 liters of warm water or an amount of water should be enough to cover your feet and reach at least mid-calf. Dilute the salts well, stirring the water by hand and place your feet in the water for about 15 minutes. This process can be done up to 3 times a week.

7. Contrast bath

The contrast bath is done alternating the use of hot water that promotes the dilation of blood vessels and cold water that promotes the constriction of these vessels. This technique, used in physical therapy, is very effective in helping to drain fluid and deflate the legs and feet.

Watch the video how to make the contrast bath.

8. Massage

Massage helps to reduce swelling in the legs by stimulating blood circulation and helping to improve movement and elimination of liquids in the legs, in addition to being relaxing. The technique for doing the massage is to apply gentle movements from the feet towards the heart.

Another option to reduce swollen legs is lymphatic drainage, which can be done by a professional or at home. See how to make lymphatic drainage at home.

9. Lose weight

Excess weight or obesity reduces blood circulation and therefore can cause swelling in the legs and feet. In addition, a sedentary lifestyle also makes it difficult to move fluids that are retained in the legs causing swelling.

Weight loss and body movement promote better blood and lymphatic circulation, reducing the appearance of swollen legs.

A healthy diet to lose weight and prevent leg swelling should include fruits such as watermelon, pineapple or melon, which in addition to being low in calories, are rich in water, promoting body hydration and increased urination, or dark green vegetables, such as kale, arugula or broccoli which are rich in potassium and magnesium, which decrease fluid retention and swelling in the legs.

In addition, it is essential to stop consuming processed meats, such as salami, ham or bologna, and canned foods such as peas, corn or tuna, for example, as they contain a lot of sodium, used as a preservative, which causes increased fluid retention and can cause swelling in the legs.

It is important to consult an endocrinologist or nutritionist before starting any diet so that it is tailored to individual needs.

10. Wear compression stockings

Compression stockings act as a kind of pump that acts against the force of gravity, helping blood return from the feet to the heart. Thus, they help to avoid or reduce swelling in the legs by improving blood and lymphatic circulation.

The ideal is to wear compression stockings prescribed by the doctor as there are compression stockings and different sizes. These socks should not be worn to sleep as they can have the opposite effect and interfere with blood flow. Learn how to wear compression stockings.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.

Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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