With the arrival of summer, it is common to start feeling discomfort in the legs and feet; a feeling of tiredness and heaviness, and swollen and painful feet.
The heat exacerbates circulation problems, hence the importance of paying more attention to daily care and thus preventing pain, cramps and numbness from becoming too severe.
With these 5 rituals that I perform and share with our clients, I achieve that My legs and feet are much happier, despite the heat and spending many hours on my feet.
1. Cold water baths. For me, this is very comforting after a day of work, a hike, or a walk around town. I always apply the coldest water possible, starting with the soles of my feet and gradually working my way up my legs. This provides an excellent boost to circulation, improving venous function and relieving the feeling of heaviness and pain.
A cold water foot bath in a basin or bucket is also wonderful. I usually do two types of specific foot baths for 20 minutes: one with Epsom salts. These salts (which you can find in our stores) release sulfate and magnesium ions when they come into contact with water, which are quickly absorbed by the skin, helping to reduce inflammation and promoting relaxation. They also prevent hardening of the arteries. The other option is to add coarse sea salt to the water (it's important to use quality salt because of its richness in trace elements). It's fantastic for reducing swelling in the feet and relieving pain and accumulated muscle tension.
2. Gentle, relaxing, and draining massages. After my restorative bath, I take the opportunity to thoroughly moisturize and nourish the skin of my legs and feet with a gentle, upward massage to further promote circulation and relaxation. At this time, I use essential and vegetable oils, which I add to my body lotion to enhance its anti-inflammatory, decongestant, and relaxing properties. My favorites:
- Ginger Essential Oil ( Zingiber officinale ): for its anti-inflammatory and decongestant effect. Relieves tired and aching legs and feet.
- Cypress Essential Oil ( Cupressus sempervirens ): it is a powerful venous decongestant and has draining properties.
- Atlas Cedarwood ( Cedrus atlantica ) Essential Oil: perfect for relieving heavy legs. Helps activate circulation.
- Field Mint Essential Oil ( Mentha arvensis ): exerts a stimulating and very refreshing tonic effect that is very restorative in summer.
- Rosemary Essential Oil ( Rosmarinus officinalis L. ): has a relaxing and revitalizing effect.
- Calophyllum inophyllum vegetable oil: is the best ally for circulation, perfect for heavy legs and varicose veins. It promotes the reactivation of circulation.
When you're experiencing a lot of pain or discomfort, Bach Flower Remedies, especially Rescue Cream , provide almost immediate relief. I encourage you to try it!
For your feet, it's beneficial to massage them several times a week with a small rubber ball. Simply place the ball on the floor, the sole of your foot on it, and make small circular movements, applying gentle pressure. This helps to relieve tension and relax the soles of your feet.
3. Exercise. Exercise is vital for good health, and it's especially important for improving circulation and strengthening muscles. If we do a series of exercises every day, we'll see how much better our legs and feet feel in a short time. A sedentary lifestyle is detrimental to our health.
Good habits I recommend:
- Walk at least half an hour a day. If you're short on time and take public transport to work, you can always get off one stop early and walk home or to work.
- Bike rides, or failing that, doing bicycle exercises on the floor. To do this, lie on your back on the floor, position your legs at a 90-degree angle, and begin making a cycling motion. This exercise is fantastic for activating circulation while also improving your abdominal muscles.
- Lying leg openings. This is a simple exercise: lying on your back on the floor, simply lift your legs and keep them straight. Once in this position, repeatedly open and bring them together.
- Swimming. It's one of the best ways to improve blood circulation throughout your body. Make the most of your trips to the pool and the beach in the summer.
- Walk on your toes. This exercise helps activate circulation in your calves and inner thighs. Plus, it's so easy you can do it anytime, anywhere.
- Inverted Yoga Poses. In these yoga poses, you reverse the natural order of gravity, improving blood circulation. Simply by raising your legs, you change the flow of blood, allowing it to decompress areas where blood tends to accumulate, such as the ankles. The Shoulderstand or Sarvangasana is one of my favorite inverted poses, which I practice every day; in fact, it's known as "the queen of asanas." In this pose, the feet are positioned above the head, stimulating the hormonal, lymphatic, and circulatory systems.
4. Nutrition. Nutrition is the foundation of everything. We must take advantage of the benefits of certain foods and nutrients for our veins. My diet always includes:
- Omega-3. This essential fatty acid improves blood flow and gives blood vessels flexibility. A diet rich in omega-3 improves circulation. In my case, I take advantage of the omega-3 richness of chia seeds, avocados, walnuts, flaxseed oil…
- Flavonoids. They are powerful protectors of blood vessels, toning the vein walls and adhering to the connective tissue that supports and protects them. They are also a potent antioxidant. Excellent sources of flavonoids in summer include watermelon and refreshing homemade lemonade. Don't forget to add garlic and onion to your recipes and to eat grains like buckwheat, which is rich in rutin and, in synergy with vitamin C, protects the walls of blood vessels and capillaries.
- More hydration. Proper hydration with quality water improves venous tone. It's important to drink the water at room temperature. It's also very good to prepare herbal infusions like rosemary, yarrow, or hibiscus, or juices and smoothies made with fruits and leafy greens. If you haven't tried the combination of mango and spinach, I encourage you to do so because it's delicious.
5. Clothing, Footwear, and Rest Care. To improve the health of your legs and feet, you must pay attention to the clothes and shoes you wear; it's not a trivial matter. Tight garments and thick, non-breathable fabrics hinder blood flow, which worsens the feeling of heaviness and discomfort. Furthermore, wearing shoes that are the wrong size, excessively flat, or with heels is not advisable. Comfort should always take precedence over aesthetics or fashion trends. I also recommend using micromassage insoles (like the Leco ones we carry in our stores), which promote circulation and provide immediate relief. Whenever possible, take advantage of your rest periods to elevate your legs above your heart. You can use a cushion, a leg riser, or, if you have an adjustable bed, raise the lower leg section. This action activates blood circulation and reduces swelling.
I hope these tips are helpful for improving the health of your legs and feet. Happy summer!