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子供の足

もう足をむくませない!4つの効果的な足のむくみ解消法

子どもの足

いつも同じ姿勢で長時間働く必要がある人は、効果的な足のむくみ解消法を知っておく必要があります。むくみは体の中に余分な水分がたまることによって起こりますが、長時間の立ち仕事や、長時間座ったままの仕事などをしていると、体の水分は重力の影響を受け足などに溜まりやすくなってしまいます。

ですから、休憩時間にできる効果的な足のむくみ解消法を知っておくことが大切です。意識して動かさなければいけないのはふくらはぎです。なぜなら、ふくらはぎの筋肉運動によって足の血管やリンパがよく流れるようになり、むくみ解消に役立つからです。

この記事では、足のむくみ解消法として効果的な運動を幾つか取り上げてみたいと思います。ご自宅や、職場で時間を見つけて行うようにし、足のむくみを解消しましょう。

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効果的な足のむくみ解消法

足のむくみ

先程も少しお話しましたが、足のむくみを解消するためにはリンパの流れを良くすることと、足の血行を良くすることが大切です。これらの部分の流れが滞ることの原因として考えられるのは、冷えや、窮屈な靴下、靴、下着が考えられます。まず足のむくみ解消法としてこのようなことを避けることから始めましょう。こまめに足の筋肉を動かしても、このようなむくみの原因を続けているなら、むくみを解消することはできないでしょう。

これらのことを行なったら、いよいよストレッチによるむくみ解消法です。それでは、むくみ解消法として行なえる運動やストレッチを幾つかご紹介してみたいと思います。

運動やストレッチによるむくみ解消法その1:股関節とふくらはぎをしっかり伸ばす

最初にご紹介する足のむくみ解消方法は、股関節とふくらはぎをしっかり伸ばす運動です。立った状態で机に両手をつきます。片足を少し大きめに後ろに引きます。床に足を突き刺すようなイメージでまっすぐに伸ばしていくと、効果的な足のむくみ解消法になります。

この時上半身は上に引っ張るようなイメージでまっすぐ伸ばします。頭を天井へ突き刺すようなイメージで伸ばすと良いでしょう。これを意識することも、効果的な足のむくみ解消法です。

運動やストレッチによるむくみ解消法その2:つま先とかかとの上げ下げ

オフィスの中で、あまり大々的にストレッチができないという方は、つま先とかかとの上げ下げも効果的な足のむくみ解消法になります。まずはつま先からです。椅子に座ったまま、かかとを床に固定したまま、つま先を上に持ち上げます。あまり力を入れすぎなくても大丈夫です。この時にふくらはぎをしっかり伸ばすことを意識するなら、効果的な足のむくみ解消法となります。

次はかかとです。同じ姿勢のままつま先を床に付けておき、かかとを上げ下げします。すねと足の甲をしっかり伸ばすイメージで行なうと、効果的な足のむくみ解消法となります。ゆっくり行いましょう。

運動やストレッチによるむくみ解消法その3:足の指を握ったり開いたりする

足のむくみ解消法として、足の指を握ったり開いたりすることも効果的です。まず椅子に座って靴を脱ぎます。そして片足を浮かせながら、足の指を握ったり開いたりしましょう。片足10回くらいずつ行なうと、足のむくみ解消法として効果的です。オフィスで働いておられるのであれば、ご自分の机や椅子があると思います。足を机で隠しながら行なえるストレッチなので、人の目を気にしながら行う必要もないでしょう。

運動やストレッチによるむくみ解消法その4:散歩したり階段を使ったりする

運動不足は足のむくみの大きな原因となります。適度な運動を日常生活の中に取り入れることも、効果的なむくみ解消法です。普段エレベーターを使っているところを階段切り替えたり、昼休みに食事がてら散歩へ出かけたり、車で通勤していたところを自転車や歩きに切り替えるなどすることは、効果的な足のむくみ解消法になります。日常生活をほんの少し工夫することは、足のむくみ解消法として良い方法です。

まとめ:ちょっとした運動やストレッチが足のむくみ解消法になります

この記事では、効果的に足のむくみを解消する方法についてご紹介いたしました。いかがでしたでしょうか?

足のむくみ解消法は、難しい運動やストレッチなどではありません。日常生活の中でリンパや血管の流れを良くする意識を持つことが効果的に足のむくみを解消する助けになります。足のむくみに悩んでおられる方は、是非この記事を参考にしていただき、ご自分に合った効果的な足のむくみ解消法を見つけてください。

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Check Also

足のむくみをマッサージ

足の疲れとむくみの解消に効果的!簡単、速効性のある足枕

立ち仕事の方は、足のむくみに悩 …

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