If your hands and feet swell after exercise… 5 ways to reduce symptoms


There are cases where the body swells up after exercise, ‘edema’. If you develop severe swelling after exercising, it could be a sign of high blood pressure or heart disease.

However, in most cases, it is a mild level of swelling that goes away on its own over time. In this regard, ‘Prevention.com’ introduced a way to relieve this mild edema more quickly.

1. Improve your diet

After exercise, the body needs adequate amounts of nutrients and water to recover. However, even if our body lacks nutrients like omega-3 fatty acids or the overall food intake is insufficient, the body can easily swell.

If you are hungry after exercise, eating an appropriate amount of food and drinking water before and after exercise to prevent severe thirst is also a way to prevent swelling.

2. Facilitate blood flow

Exercise creates heat in the body and makes blood flow more smoothly. However, in people with poor blood circulation, blood pouring out of the muscles during exercise often stays in the hands, causing swelling.

In this case, the movement of the blood collected in the hand should be promoted by repeating the clenching and opening of the fist. The swelling will go down faster if you put your hands above your head. Sometimes rotating your arms or stretching your fingers during exercise is also a way to prevent swelling due to exercise.

3. Correct your posture

If you are someone who swells up every time you exercise, you should check if your exercise posture is correct. This is because incorrect movements or postures that obstruct blood flow can cause swelling of the limbs.

If you have a squat bend on your back that should be straightened, or if you have a habit of clenching your hands while exercising, blood flow may be disturbed. Check your posture by looking in a full-length mirror or with the help of a trainer.

4. Put your health first

Exercise is a means of keeping the body and mind healthy and improving happiness. Of course, there are people who say that wearing pretty training clothes and wearing decorative tools makes you feel better when you exercise, but sometimes this interferes with blood circulation and causes your body to swell.

Wearing clothes that are too tight, rings, or choker necklaces that are tight around the neck will cause swelling, so you need to check if there is any relationship between your jewelry and your body condition.

5. Check the pathological cause

If you feel a rash and itching on the swollen area after exercising, it could be ‘exercise hives’.

Hives usually subside within minutes, so you may not even notice that you have these symptoms yourself. However, if you feel a lot of discomfort, first you need to analyze the cause of what triggers such an allergic reaction.

It may be caused by friction between the clothes and the skin, or it may be a reaction that occurs when the body suddenly becomes hot or cold. If it is difficult to solve the problem on your own even if the cause is known, appropriate treatment through consultation with a dermatologist should be performed.

By Kwon Soon-il, staff reporter [email protected]

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