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美脚,ハイヒール
美脚,ハイヒール

ふくらはぎのむくみを解消する7つの方法

美脚

ふくらはぎのむくみにお悩みの方は多いのではないでしょうか?

ふくらはぎのむくみは、血行が悪くなって水分が足に溜まってしまうためにおこります。

本記事では、ふくらはぎがむくむ原因と、解消方法をご紹介します。

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ふくらはぎのむくみの原因

女性の足

ふくらはぎのむくみの原因は、足にたまる水分です。

それでは、何故水分が足にたまってしまうのでしょうか?

これを理解するために、私たちの身体の中で血液がどのような働きをしているか、この働きが衰えたときどのようなことが生じるのかを考えてみましょう。

血液の働き

血液は、体中の細胞に酸素や栄養を届け、二酸化炭素や老廃物を収集して心臓に戻す働きをしています。

心臓から送り出された血液は動脈を通って身体を巡ります。このとき、血液の血しょう成分細胞間液となって、細胞に酸素や栄養を届けます。

次に、細胞間液は細胞で使われた後の二酸化炭素や老廃物を回収し、再び血液中の血しょう成分となり、静脈リンパ管を通って心臓に戻ります。

足に水分が溜まるのはなぜか

ここまでにご説明した身体を血液が巡るひと通りの流れが滞ったとき、水分が身体にたまってしまうことになります。

なんらかの原因で静脈がつまっていたり、リンパ液がスムーズに流れたかったりすると、細胞間液が血管に戻らなくなり、余分な水分として身体に溜まってしまうのです。これがむくみの原因です。

ふくらはぎのむくみの解消法

ここまでにご紹介したように、ふくらはぎのむくみは、血液やリンパ液の流れが滞ることによりおこります。

それならば、ふくらはぎのむくみを解消するには、血液やリンパ液の流れがよくなるようにすればいいということになります。

それでは、具体的にはどのようなことをすれば、ふくらはぎのむくみを解消できるのか、次に解消法を見ていきましょう。

解消法その1:身体を冷やさない

身体が冷えると血流が悪くなり、これがむくみとなって現れます。

特に、仕事がデスクワーク中心の方は、夏場はエアコンの冷風に要注意です。
冷たい空気は下の方に溜まっているため、思っている以上に足が冷えてしまう場合が多いのです。

椅子に座っているときは、足の冷えに注意することがふくらはぎのむくみ解消の第一歩です。

解消法その2:ふくらはぎの筋力を鍛える

筋肉は血管やリンパ管を収縮させ、血液やリンパ液を循環させるポンプの役割も担っています。

このため、ふくらはぎの筋肉が衰えると、水分がふくらはぎに溜まりむくみの原因となってしまいます。

【ふくらはぎの筋肉を鍛える方法】

  • 踵の上下運動:階段や電話帳などの段差につま先で立ち、「踵を下す⇔背伸びをするように踵を上げる」を繰り返す。10~15回が目安。
  • 空気イスエクササイズ:空気イスの要領で、背中を壁につけ膝が90度に曲がるように腰を下げる。そのままゆっくり踵を持ち上げ3秒間キープ。10回が目安。
  • 背伸び&踵立ち:壁などにつかまり、「つま先立ち⇔踵立ち」を30秒ずつ繰り返す。5回が目安。

解消法その3:長時間の同じ姿勢を避ける

仕事などで立ちっぱなしや座りっぱなしの状態になってしまうと、むくみにつながります。

これは、血液やリンパ液を送り出すポンプの役割も果たしている筋肉が動かないためです。

仕事中にはなかなかできないかも知れませんが、時々軽い体操をしたり、姿勢をかえることが、むくみの解消につながります。

解消法その4:塩分を控える

塩分を摂り過ぎると、血液中の水分が血管やリンパ管の外に染み出し、細胞間液がたまってしまいます。

一日の塩分摂取量は10g以下が望ましいと言われています。インスタント食品や外食は塩分が多いので、摂り過ぎには注意が必要です。

解消法その5:水分を摂る

水分が不足すると、リンパ液の濃度が高くなります。
こうなると、リンパ管の中の老廃物が排出されにくくなり、むくみの原因となります。

水分の摂り方のコツは「日中は多め、夜は少なめ」です。また、身体を冷やさないためにも、温かい飲み物をとった方がよりむくみを解消できます。

解消法その6:身体を締め付けない

窮屈な下着、靴で身体を締め付けてしまうと、血行不良となりむくみの原因になります。

スタイルアップを期待してつけている矯正下着なども、むくみを招いてしまっては逆効果ですね。むくみが気になる方は、一度見直してみるのもよいかもしれません。

また、高いヒール、つま先の細い靴なども、足の血行が悪くなりふくらはぎのむくみの原因となることがあります。

解消法その7:睡眠を十分にとる

睡眠不足による疲労の蓄積はむくみの原因となります。

なぜ、疲労がむくみに影響するのでしょうか?

疲労がたまると、二酸化炭素などの疲労物質が細胞内に蓄積され、細胞が酸素不足の状態となります。このとき、酸素不足になった細胞に酸素を送るために血液量が増えますが、静脈から回収する水分量が追い付かなくなってしまうため、余分な水分が溜まってしまうのです。

【十分な睡眠をとる方法】

  • 寝る前にストレッチなどで身体をほぐす
  • 半身浴でリラックスする
  • 寝る前には照明を少し暗くする
  • 枕元に安眠効果のあるアロマオイルを置く

また、ふくらはぎのむくみの解消には、寝るときにバスタオルを折りたたんだものを足元に置いて、足を少し高くして寝るのが効果的です。

まとめ:むくみ解消の秘訣は血流にあり

ふくらはぎのむくみを解消するためには、血流をよくすることが大切です。

血流をよくするための具体的な解消法をもう一度まとめてみましょう。

  • 身体を冷やさない
  • ふくらはぎの筋力を鍛える
  • 長時間の同じ姿勢を避ける
  • 塩分を控える
  • 水分を摂る
  • 身体を締め付けない
  • 睡眠を十分にとる

むくみの解消のポイントは血流をよくすることです。
血流が良くなれば、むくみだけではなく身体の他の状態もよくなりますね。
反対に言い換えれば、むくみは身体の不調のサインとも言えるでしょう。

本記事をご参考に、むくみの解消を通じて、健康的な身体を手に入れてください。

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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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