I have had some clients
have remarkable improvement in reducing ankle and lower
leg swelling by using the body's own natural lymph pump
and gravity. I would like to tell you about this for
yourself and any friends with whom you would like to
share this info.
The lymph system really has one main pump ... one thing
that really facilitates circulation of interstitial
fluids ... that is movement. But how the heck can
you move with all this swelling? Try this:
Lay down on the couch (sounds doable already) with your
head on the arm rest or a pillow. Think about your leg
closest to the back of the couch. Lift that leg (I
recommend that you use a long scarf or the belt off from
a robe to wrap around your leg and help you lift it) so
that you leg is resting on the back of the couch.
So now you are on the couch, with you leg resting on the
back of the couch. Notice that your foot, ankle, and leg
are much higher than your torso and heart. Good. Now
gravity will help send fluids back to your torso where
the lymph nodes in your groin can process it. But you
need more than just gravity. You need the BIG pump. You
need movement.
See that foot resting up there on the back of the couch.
Think about the toes on that foot. Now, slowly trace the
alphabet with your big toe. I client asked me if she
should trace the capitol letters or the lower case
letters. I said: "Both". You can also point and
flex your foot, or do half circles to the outside.
Once you have done one leg, take your time and move over
so that your head is on the other arm rest or pillow.
This will allow your other leg to be next to the back of
the couch and you can enjoy repeating the exercise all
over again. If doing this relaxing exercise for 5 minutes
helps a little, then try doing it for 10 or 15 minutes on
each leg. One of my clients uses my couch and puts
one leg up for a half hour while we talk, then puts the
other leg up for the second half of the session.
She leaves feeling better emotionally and physically!
You choose how long you want to keep moving. All these
movements cause your ankle and calf muscles to contract
and release. These contractions ARE your best lymph pump.
Gravity and movement are both helping to send the fluid
back to your torso and lymph nodes. (Also, any blood that
may have pooled in your lower legs is pumped back to your
heart and lungs too.)
Drawback: "This takes too long." ... Well, if
you were to be so lucky as to find a massage therapist
who does manual lymph drainage (a comfortable and gentle
massage technique, not a scary medical procedure), and if
you had insurance to pay for it, and if you went to all
the trouble to get dressed and to the office for
treatment ... you would feel better ... but just plopping
down on the couch and wiggling your foot is MUCH less
time and effort!
Your own gravity and movement fluid pump is the most
convenient least expensive treatment you can find. You
DESERVE the relief. You are WORTH the time. TAKE CARE of
yourself ... and just lay down for a bit and wiggle your
foot.
This is an example of problem solving done in Kelly's
"Self-Care Coaching" by Phone 610-394-2547.
For more information on healthy eating, fitness, &
self-acceptance, check out
http://www.kellybliss.com
Kelly Bliss
COOPERATION--NOT COMPETITION
The plus size world is BIG enough for all of us!
