Fitness, Health and Wellness

Let’s say, you're scrolling through Instagram. You come across a post about SPRYNG. You keep swiping because...that kind of thing is just for athletes, right? But the truth is that recovery tools can be used by anyone really. Which brings us to our next question: Why should muscle recovery matter to me? Two reasons that drive the importance of muscle recovery at home. Leg Cramps Leg cramps can strike people at any age (but it mostly older people). They can happen if you sit for long periods at a time, overuse muscles, sit with bad posture, or walk on concrete floors. Leg cramps can also be a manifestation of alcoholism and dehydration. Some leg cramps can also happen for no apparent reason.[1] Leg cramps mostly happen at night while you’re sleeping, and the most immediate solution would be to move around or apply heat to the area. Calf Pains Calf pains aren’t only caused by muscle cramps after a workout. In fact, they can also happen because of varicose veins that may be triggered by pregnancy, hormone fluctuations or simply too little physical activity. Your lifestyle does not have to be that of an athlete’s for you to consider muscle recovery strategies. You could be on your computer, working, binge-watching a TV show for long hours and wake up with leg cramps or calf pains. Muscle Recovery Tips Our curated list of the best things for muscle recovery. Try This Exercise Moving about more can help alleviate your leg cramps. So it’s time to get off of that couch (aka your home office) that you’ve grown too familiar with over lockdown periods. Roll out your dusty yoga mat, if you can find it, and start with a hamstring stretch. Sit on the floor with your legs stretched out in front of you. Next, reach out and pull your toes toward your knees. Without bending, of course. Compression therapy anyone? Compression stocking and wraps are often recommended by doctors (but make sure you pay a visit to yours before you head to the drugstore!) What’s the purpose of compression? The release of the right pressure at consistent periods is perfect for speeding up muscle recovery. This is ideal for the non-athlete as well because leg cramps and calf pains can happen in just about anyone. What are the Benefits of Leg Compression Therapy? Let’s just say that there’s a good reason why compression wraps can be taken along on flights. They provide much needed pain relief if your legs start swelling or begin to ache. Compression also helps drain the lactic acid build up in your body which leads to faster recovery. Are you interested in learning more about the science behind compression therapy and why it could work for you? Check it out here:   The Science of SPRYNG™ (spryngme.com) https://my.clevelandclinic.org/health/diseases/14170-leg-cramps#:~:text=Possible%20causes%20for%20leg%20cramps,or%20working%20on%20concrete%20floors [1] https://my.clevelandclinic.org/health/diseases/14170-leg-cramps#:~:text=Possible%20causes%20for%20leg%20cramps,or%20working%20on%20concrete%20floors    

Contents Introduction What professions are mostly affected by leg pain from standing? What are some of the health problems caused by standing on your feet all day? How to relieve leg pain from standing all day at work? Nurses & Medical Staff Can Use These Methods to Treat Their Sore Legs Waitresses, Teachers & Retail Staff May Find these Tips Helpful in Treating Leg Pain How To Relieve Foot Pain for Construction Workers Bank Tellers & Hairdressers Can Use These Measures to Relieve Foot Pain Why SPRYNG is The Best Solution for Leg Pain from Work Home remedies for leg pain Why active compression is the best option Do you work on your feet all day? Have you experienced constant leg pain from standing all day due to the nature of your work? If the answer is yes, you are not alone in this! Based on a survey done by the US Bureau of Labour Statistics in 2016, 61% of American workers were required to stand on their feet all day for their work[i]. Just as sitting down all day hunched over a desk for work is frowned upon due to its unhealthy nature and the repercussions that follow, standing for hours on end can also carry terrible consequences if it is continued for long periods of time[ii]. What professions are mostly affected by leg pain from standing? Below are some of the professions that require you to be on your feet all day: Nurses, Surgeons & Medical Staff Waiters, Bartenders & Hospitality Workers Teachers Retail Staff Hairdressers Cooks, Restaurant Staff & Floor Managers Construction Workers Bank Tellers Security Guards Sportsman If your choice of employment made it to this list, then chances are you have experienced some form of leg pain due to what your work constitutes. If that rings true, you may want to pay close attention to the health problems that are associated with standing for prolonged a period of time. What are some of the health problems caused by standing on your feet all day? Varicose veins and restricted blood flow[iii] Varicose veins refers to the condition where the veins in your feet and legs become enlarged and twisted. This occurs when gravity pulls the blood in your body towards its lower regions due to long periods of standing and being on your feet. Generally, the blood that's pulled downwards by gravity can be circulated across the body as the valves in the lower region take care of pushing it back and forth. But, excessive periods of being on your feet tends to weaken these valves and they may eventually fail to result in the blood getting pooled in your lower legs and feet. This leads to the veins in your legs ballooning and expanding to accommodate the excess blood in the region giving them an enlarged, knotted and bluish coloured nature. Nurses and medical staff including surgeons regularly experience extra-long shifts. Most often than not, exceeding 12 hours of being required to be on their feet with little to no breaks in between. As a result, varicose veins are one of the most common ailments faced by those in this line of work. Venous hypertension Long term strained leg muscles and poor blood circulation can result in venous hypertension. This is the condition where the veins are unable to transport the deoxygenated blood in your legs back up to your heart to complete the oxygenation process. This can lead to high blood pressure as well as the formation of blood clots that are detrimental to your overall health and wellbeing.Any type of professional that is required to be on their feet for extended periods of time due to work, is at risk of developing this condition. From construction workers to waitresses and bartenders, they may all experience venous hypertension due to the high levels of strain they exert on their feet and legs by standing all day long. General muscle fatigue and sore muscles[iv] Working in a standing position regularly is a key contributor to general muscle fatigue, as muscles kept in a constant state of stress can become exhausted. This leads to tension and swelling on the legs and feet. According to research, standing for five hours at a stretch can result in muscle fatigue, hence the severity of leg pain for those who stand for much longer due to their work would be far higher. Foot pain If your work requires you to prance about on your feet all day, you’re bound to experience foot soreness and foot pain. Teachers, hairdressers and retail staff are all prone to experiencing foot pain from standing all day for work. Foot pain is generally caused by either the lack of blood circulation due to the strained muscles or wearing footwear that is not appropriate for your line of work. How to Relieve Leg Pain from Standing All Day at Work? Nurses, waitresses, teachers, construction workers and bank tellers are some of the professions that are mostly affected by leg pain as a result of standing all day for work. One of the main reasons why nurses get leg pain from work is because their muscles become stiff due to standing in one position for long periods. It is common for nurses and medical staff to stay put for hours in a surgical theatre assisting the surgeons on complicated procedures thereby seeing most nurses experience sore feet after a 12-hour shift. The last thing on your mind during this tense time is to take care of yourself and your sore feet. It is only after your workday is done that the nagging leg pain sets in that you scramble around looking for quick remedies for your aching feet.So, what are some measures you can use to relieve leg pain while at work? Nurses & Medical Staff Can Use These Methods to Treat Their Sore Legs Wear appropriate shoes Nurses can avoid certain unpleasant conditions like varicose veins simply by wearing the right type of shoes that can prevent sore feet. Additionally, it is recommended that nurses replace their shoes at least twice a year due to the high level of wear and tear it undergoes. Leg compression therapy Wearing a compression device, the likes of SPRYNG compression wraps, which only requires 15 minutes to ease your pain is one of the most ideal options to relieve leg pain for nurses. Targeting your strained calf muscles, SPRYNG relieves the built-up pressure in your muscles by allowing better circulation and as a result helps manage leg pain, varicose veins and swelling of your legs due to standing. Waitresses, Teachers & Retail Staff May Find these Tips Helpful in Treating Leg Pain Wear comfortable shoes Wearing comfortable, high quality and properly fitted shoes with ankle support can assist your tired feet throughout your grueling shift. Wearing supportive footwear with orthopedic insoles can prevent a certain degree of muscle soreness from setting in from the very onset, as the shoes would accommodate better circulation. Do some stretches Even waitresses that experience leg pain from standing all day may benefit from some light stretching. This simple exercise can be done from anywhere at any time and can be used to relieve tension in sore muscles. Whether you have the long and drawn out workday of a waitress or the hectic schedule of a teacher with only a few minutes to spare between class intervals, it would be wise to squeeze in some light stretches throughout your day. Use compression wraps Since it is a portable compression wrap, SPRYNG can travel with you wherever you go. You can use these compression devices in most work environments instead of having to wait till you reach home to treat your sore legs. Whether you’re a nurse on a shift or a teacher that’s constantly on the move, taking care of your leg pain does not have to be postponed. How To Relieve Foot Pain for Construction Workers Wear proper footwear As construction workers are required to stand on hard and uneven surfaces, whilst carrying heavy weights, it’s bound to put a strain on your back and leg muscles. Donning the right kind of heavy-duty footwear required by your profession can alleviate leg pain from standing on concrete all day. Use compression wraps Compression wraps are ideal for relieving leg pain caused by standing for too long as it helps to circulate blood in your legs more efficiently. Since the SPRYNG compression wrap only requires 15 minutes of your time, you can easily accommodate this into your working hours, and due to its portability and ease of use, it will not interfere with the work you do. Do some light stretching Doing some light stretching can serve as a great remedy for sore legs and feet caused by standing all day for work. Stretching out your feet, legs, and ankles for 5 minutes during a break can cause a world of a difference for your sore muscles. A few forward folds to bend and touch your toes, to a few full squats with arms stretched out and ankles lifted so the calf muscles can be stretched out is more than sufficient. Bank Tellers & Hairdressers Can Use These Measures to Relieve Foot Pain Wear compression devices Compression socks or wraps such as SPRING enables better circulation within your stiff muscles. SPRYNG offers you a compact and fashionable solution compared to the other compression devices available in the market. You can easily have them on while you work with your clients and experience a leg pain free workday. Stand on anti-fatigue mats[v] Anti-fatigue mats are designed to alleviate foot pain that develops from standing on hard flooring for long hours at a time. From bank tellers to hairdressers and even cashiers may experience sore feet and legs due to constantly staying in one spot. Laying down an anti-fatigue matt where you stand for most of your day can help reduce some of the foot discomforts you experience throughout the day. Why SPRYNG is The Best Solution for Leg Pain from Work Stylish, versatile, and portable, this device enables you to treat your sore muscles and provide them with some relief wherever you are during the day. The cutting-edge technology in SPRYNG active compression wraps makes them one of the fastest methods available to recover from sore muscles as they are designed to help improve blood circulation in your sore calf muscles and thereby reduce swelling and muscle soreness that occurs from standing all day for work.Regardless of your profession, if you’re facing any form of pain, stiffness, and muscle soreness from standing all day, this highly effective muscle recovery tool is recommended as a remedy for leg pain in all forms. Home Remedies for Leg Pain[vi] So, you’ve had your 12-hour shift and you’re finally home, all tired and stiff with that nagging leg pain thanks to standing on your feet all day. Now you’re hustling trying to find some quick fixes and home remedies for those sore leg muscles from standing all day. Here are some of the most convenient home remedies for aching feet and sore legs: Soak your feet An age-old home remedy for foot pain is to draw a nice warm bath or soak your feet in a tub of warm water with Epsom salt, as it is a tried and tested method to relieve pain in your feet from standing all day. If you add in a few drops of lavender essential oil, it will not only give you that luxurious feeling of being at a spa, but it will also help reduce inflammation and rejuvenate your tired and aching feet. Elevate your feet Prop your legs up on some form of an elevated surface so that the blood which has pooled in and around your lower legs can begin to circulate, relieving the swelling of feet and legs. What is even better would be to invert your body completely, by lying on your back with your legs propped up against a wall. You can do this while lying down in the comforts of your bed. This method of elevating the lower half of your body can provide relief for the veins in your legs as they do not have to strain as hard to pump up the blood against gravity, as it does when you’re standing. This is also a very helpful home remedy for nurses that experience varicose veins due to standing. Wear SPRYNG active compression wraps Unlike those bulky, unappealing, and generic compression socks you bought from the local pharmacy, SPRYNG Active Compression Wraps are designed and formulated to relieve leg pain by utilizing a dynamic wavetec pattern that aids blood circulation in your legs. SPRYNG uses external pneumatic compression which is targeted at your calf muscles to help increase oxygenation of the muscle tissues. Due to its portable nature, you can wear them while you run around doing your errands after work, or even while driving to the local grocery store for your weekly groceries. They are easy and comfortable to wear, and they are the fastest way to recover from sore muscles for those with hectic schedules and very little time to incorporate relaxation into their routines. Rest and relaxation Your overworked feet and legs will thank you for investing a couple of hours of rest and relaxation in yourself so that all those sore leg muscles can recover from your long day of work. Do not underestimate the benefits of a good night's sleep. Your body requires 7+ hours of sleep at a minimum to recover from the stressors of your daily work routine and thereby rebuild itself. Why Active Compression is the Best Option While all the methods mentioned above are useful remedies, you may wonder what is the best solution for relieving leg pain from standing all day, most of them cannot be counted on as a long term solution. That is so because the cause of your leg pain is not a one-time occurrence. When you are someone that works on your feet all day, leg pain becomes a constant in your life and as such you require muscle recovery tools that can be applied as and when you need it.The benefits of leg compression therapy, far outweigh the other measures mentioned above. SPRYNG active compression wraps are undoubtably the most effective muscle recovery tools for your constant leg problem due to the several factors mentioned below: Portable - Unlike the other remedies for sore leg muscles such as soaking your feet in warm water or going for a nice relaxing massage that can alleviate your leg pain, SPRYNG does not require you to create an entire schedule around it. The compact and untethered nature of SPRYNG active compression wraps makes it accessible to you anytime, anywhere. Clinically tested - The sole purpose of SPRYNG is to aid blood circulation through pneumatic compression and thereby alleviate swelling and soreness of leg muscles. Fast - recovery from leg pain through the use of SPRYNG active compression wraps for legs is takes only 15 minutes of your time. Which is why it is a great solution for those that have limited time and busy work schedules. Fashionable - Unlike the uncomfortable compression socks that your grandma used to don, the modern and stylish appearance of SPRYNG makes it just another accessory to your clothing. Affordable - Compared to regular medical grade pneumatic compression therapy devices available only in hospital or supervised medical settings due to their complicated nature, SPRYNG which is targeted for personal use provides an affordable solution that is accessible to all at the comfort of their own home.  References:[i] https://www.bls.gov/opub/ted/2017/standing-or-walking-versus-sitting-on-the-job-in-2016.htm[ii] Sitting at work is bad, but is standing actually better? - The Boston Globe[iii] 5 Complications Of Prolonged Standing On Your Feet - Aetrex Footprints Blog[iv] 5 Complications Of Prolonged Standing On Your Feet - Aetrex Footprints Blog[v] Benefits of Using a standing mat with a sit-stand desk? - Assignment Dealer[vi] 7 Ways to Care for Your Legs and Feet if You Stand All Day - Long Island Spine Specialists PC (lispine.com)

One thing 2020 taught us is that our healthcare workers are real-life heroes. They are on their feet for hours on end and always put the health of their patients in the forefront. However, constantly standing can take a toll on anyone, especially nurses. This has given rise to an issue called nurse’s leg pain. The best remedy for sore legs after standing all day is compression therapy. Read more to find out what nurse’s leg pain is, its causes, and why compression therapy is the perfect solution.  What Causes Aches & Pains in Legs for a Nurse? One of the biggest drawbacks of working as a nurse is having aching legs and feet after a 12-hour long shift, or sometimes even longer! Working on your feet for long periods means you’re putting a lot of strain and stress on your muscles as your muscles are constantly activated and working. This constant activation is further worsened when it’s a daily routine. Resulting in your muscles being tired and overworked. While the main cause of nurse’s leg pain is standing for a long time, there are a few other causes which aggravate the situation [i][ii]. Standing Still for Long Periods of Time: Standing still for a long period of time can put an immense amount of pressure on your legs and ankles. Nurses and doctors have to spend hours standing still when in surgery. What’s worse is that even 3 hours of standing in one place can do the same amount of damage as 12 hours of walking around! Walking for Hours without a Break: For nurses 12+ hour shifts with no or minimal breaks in between is not uncommon. This constant movement can actually have a strain on your muscles and when you suddenly stop moving after the shift ends, your muscles will lock up; adding more strain. If you’re constantly on your feet through the day and night, blood can pool in your legs and feet which causes pain and swelling. Regular exercise or stretching is important to help increase mobility and reduce stiffness. Not Wearing the Right Shoes: Wearing the wrong shoes is a major cause of why your legs hurt from standing all day. As a nurse, you need shoes that are slip-resistant, insoles which give good arch support, and most importantly—comfort. Ultimately you will be spending most of your time in these shoes, and trust us, comfort trumps fashion. Not Sleeping & Resting Properly: Sleep and rest is essential for our bodies to recover and reboot, and this is a must for essential workers. If you’re continuously breaking sleep and not resting enough, you’re not giving your body the time to recuperate thereby worsening your situation. How can you treat leg pain that nurses are prone to? Well, the best remedy is compression therapy, but a leg compression machine has even more benefits. What is Compression Therapy for Legs? Compression therapy can be achieved by wearing socks or stockings which compress your legs to help stabilize and support the underlying tissues, while also preventing blood from pooling in the veins around your leg [iii]. After a long shift, you would have certainly spent a lot of time on your feet, and as a result, the blood pooled in your lower extremities can cause tightness and swelling in your legs. Benefits of Compression Therapy for Nurse’s Leg Pain Along with improving blood circulation, compression therapy has several benefits: Prevention and management of leg swelling Help manage varicose veins Improves the healing of leg ulcers and sores and helps prevent them in the future Prevents the development of deep vein thrombosis in your legs Reverse venous hypertension While there are several benefits that come from wearing a compression sock, there are also certain drawbacks. For instance, compression socks are quite tight. This makes it difficult to take them on and off. They are also not easy to reuse and maintain as  they need frequent washing and air drying. Furthermore, after a while, these compression socks will lose their elasticity and hence the intended compression will decrease over time. While SPRYNG is similar to a compression sock, it is far more effective as it is an active compression therapy solution that can be used anywhere. It’s patent pending wavetec compression pattern helps manage leg swelling by improving blood circulation. SPRYNG mimics the skeletal muscle pump in your calves to reduce swelling and relieve tired and achy legs. After a long shift, regardless of whether you’ve been standing for 12 hours or constantly on the move, your legs will feel tight and cramped. This active compression wrap will rejuvenate your tired legs and relieve any pain, that’s due to sore muscles or swelling, at a faster rate. This means you don’t need to wear them the whole day to experience the benefits.   [i] https://www.getfreshlegs.com/blogs/fresh-legs/a-nurse-s-nightmare-feet-pain-and-how-to-prevent-it [ii] https://blog.sfceurope.com/aching-legs-after-a-12-hour-shift-nursing-problems [iii] https://www.veinforum.org/patients/what-is-vein-disease/what-is-compression-therapy/#:~:text=Compression%20therapy%20means%20wearing%20socks,arising%2C%20and%20removed%20at%20night. [iv] https://www.webmd.com/dvt/choose-compression-stockings#:~:text=Compression%20stockings%20can%20keep%20your,dizzy%20when%20you%20stand%20up.  

Pain in the legs can occur as a result of natural wear and tear, muscle overexertion, or an underlying medical condition. Older adults are more at risk of experiencing leg pain as they lose muscle mass with age. Leg pain can be very uncomfortable and can disrupt daily activities. But the good news is that, in most cases, it can be treated at home.. Causes of Leg Pain in Old Age To treat aching legs in old age, it is important to first understand the causes of leg pain in elderly people. Listed below are some common leg pain in elderly causes. Cramps – This is when your muscle, usually your calf muscle, suddenly contracts, causing a sharp pain in the area. A primary cause of leg cramps in elderly people is muscle loss, which can increase if a person has a sedentary lifestyle. Cramps can also happen at night and it is estimated that 1 in 3 people over the age of 60 experience night leg cramps [i]. A possible cause of night leg cramps in elderly people is a sedentary lifestyle. Muscle strains – This is when the muscle is torn because of over-stretching. This can lead to pain and stiffness, making it difficult to move the affected muscle. Varicose veins – Varicose veins is when the veins just under the skin gets enlarged and twisted. Varicose veins commonly occur on the lower legs and is more likely to be experienced by people over the age of 50 due to wear and tear on the vein valves as a result of aging [ii]. Deep vein thrombosis (DVT) - DVT [iii] occurs when a blood clot forms in a deep vein, usually in the leg. Common symptoms include pain in the leg, foot, or ankle, warmer skin on the affected area, and skin on the affected are turning red or blue. DVT can be dangerous so if you suspect you have DVT, you should see a doctor as soon as possible. Arthritis – Arthritis [iv] is the swelling of the joint(s) and typically occurs in people over 65 years old. Arthritis usually affects the knees and the hips. Old Age Leg Pain Remedies In most cases, leg pain can be treated at home. Here are some home remedies for leg pain in old age: RICE If you experience leg pain from a minor injury, you can use the RICE method. This method is one of the best swelling in legs home remedies if the swelling is due to an injury. Rest: rest the injured area to allow faster healing and prevent further injury Ice: apply ice to the injured area to reduce swelling and pain Compression: use an elastic bandage or a compression device like SPRYNG to reduce swelling and pain. You can learn more about the science behind SPRYNG here. Elevation: lift the injured area ideally above heart level to reduce swelling Over-the-counter Painkillers You can take over-the-counter painkillers like Tylenol or Paracetamol to help relieve pain. Apply heat In order to treat leg cramps, you can apply a heating pad to the affected area. Taking a warm bath can also help. Applying heat is a great home remedy for leg pain as it helps loosen up tight muscles, which can relieve muscle cramps in elderly people. Stretching As with heat therapy, stretching can help relieve tension in the muscles. If you have a calf cramp, simply straighten your leg and flex your foot so that your toes are pointed towards you. You should start to feel a stretch in your calf muscle. Hold this position for at least 5 seconds. Stop if your pain worsens. Stretching before bed can prevent night leg cramps in elderly people. Prevention The best way to prevent leg pain in old age is to maintain a healthy lifestyle. Avoid smoking, limit your alcohol consumption, exercise regularly, and eat a balanced diet. Don’t skip out on foods rich in potassium, calcium, and magnesium as these nutrients may reduce or prevent muscle cramps in elderly people. When to See a Doctor Seek immediate medical attention if: You have a fever Both legs are swollen and you have difficulty breathing You have a deep cut on your leg Your leg is unusually red and warm or pale and cold Your unable to walk or put weight on your leg You heard a grinding or popping sound when you injured your leg Seek medical attention as soon as possible if: You have swelling in one or both legs for no apparent reason You are experiencing pain while walking Your leg pain persists for days/gets worse You have painful varicose veins [i] https://pmj.bmj.com/content/78/924/596 [ii] https://www.medicalnewstoday.com/articles/240129#causes [iii] https://www.healthline.com/health/deep-venous-thrombosis#_noHeaderPrefixedContent [iv] https://www.medicalnewstoday.com/articles/7621

Though sometimes overlooked, post ride recovery is just as important as training.  If you do not allow your body enough time for recovery after a long bike ride, you risk jeopardizing your efforts. It is also likely that you will experience a decline in motivation and progress, burnout, and be at a higher risk of injury and illness. Here are 5 ways to speed up muscle recovery after cycling training. How to Speed Up Muscle Recovery Hydration After a long bike ride on a hot day, you may notice that the weighing scale shows a drop in your body weight. This is due to a loss in fluid’s caused by sweating. It is important to replenish the fluids lost after cycling as dehydration can slow down recovery and may even cause muscle cramps. This is why it is recommended to drink enough water to replace the body weight you lost while cycling. You can even drink sports drinks or recovery drinks to replace the minerals and salts lost. Diet It’s important to replace the energy you expended in a grueling cycling training session. Since most of your energy comes from glycogen, you should consume carbohydrates after a long ride to replenish glycogen stores. It’s a good idea to eat protein-rich food after a tough ride; as this is an essential nutrient that promotes muscle building and repair. A few great recovery foods to consider for post ride recovery include peanut butter, rice, chicken, and potatoes, sweet potatoes, eggs, fish, and Greek yogurt. It is also beneficial to include vegetables and fruits in your recovery meals as they are good sources of carbohydrates, vitamins, and minerals and are essential for overall health. Of course, you can also get these two essential nutrients from recovery bars or energy bars. Remember to always checking the label/packaging to make sure you get the right nutrients that are needed for your recovery. Cool Down Cooling down after a long bike ride is another great way on how to speed up muscle repair. After a tough cycling training session, make sure to take a few minutes to spin easy or walk. If you suddenly stop after a hard bike ride, the blood can just pool in your legs. This can make you feel lightheaded and can limit blood flow, which slows down muscle repair and recovery. Sleep Getting enough sleep is another essential aspect of how to increase muscle recovery speed. During deep sleep, muscle-building hormones increase. These hormones help to repair muscles after a tough cycling training session. As such, without enough sleep, you may notice that your muscles stay sore for longer. It’s recommended to get between 7 to 9 hours of sleep every night. If you struggle to achieve this, try to avoid using your phone before bed. Research shows that the blue light the screen emits. limits the body’s production and release of melatonin, a sleep hormone, which in turn will make you feel more alert rather than drowsy. Another tip to get a great night’s rest is to avoid taking long naps during the day. Generally, it is recommended to avoid napping after 3 o’clock in the afternoon. It is also recommended to avoid caffeine and other stimulants later on in the day. Using Recovery Tools                   After a tough cycling training session, you may experience Delayed Onset Muscle Soreness (DOMS), which can be extremely uncomfortable. A great way on how to speed up DOMS after a tough ride is to use recovery tools. Some examples of recovery tools that promote post ride recovery include foam rollers and active compression calf wraps like SPRYNG. These recovery tools aid in recovery by increasing blood flow, which greatly reduces pain after a long bike ride. You can learn more about SPRYNG here.    

Let’s say, you’re slipping on your shoe. And then it doesn’t fit. You try again but this time you feel like you’re in a twisted version of Cinderella.  More practically, you might be able to gather that it’s leg swelling. You ask  yourself; how did this happen? And, more specifically, does it have something to do with my age?  Is there a name for what causes swollen ankles? There are a few reasons why your legs are swelling or, to use its scientific name, why you’re experiencing leg edema[1]. Here’s a clue-it’s to do with what’s going on in your blood vessels. Larger amounts of fluid passing out from them can cause tissue swelling which, in turn, causes your legs to swell up. Why does it happen? Five causes of swollen legs in the elderly. #1 Chronic Venous Insufficiency One of the most common causes of leg swelling in the elderly would be Chronic Venous Insufficiency; which is to do with the state of valves in blood vessels. As we age, the valves in our veins start to weaken and blood begins to collect in them for longer periods. The effects of this could also manifest in the forms of skin ulcers, inflamed veins and skin infections. #2 Congestive Heart Failure Congestive Heart Failure may also have something to do with your leg swelling and a history of heart disease may be an indicator that it does. But why? With CHF your heart chambers can become less adept at pumping blood which can cause leg swelling as blood collects in your lower extremities. As a result of CHF, fluid can also gather in the lungs and cause pulmonary edema[2] along with shortness of breath. #3 As a result of medication Swollen legs can be caused or aggravated by some types of medication such as antihypertensive drugs like calcium channel blockers[3], estrogens, steroid drugs and anti-inflammatory drugs like painkillers.[4] #4 Liver Disease Swelling around the stomach can be caused by cirrhosis of the liver[5] which may result in lower blood protein levels. This, in turn, leads to fluid leaking out into interstitial spaces thereby causing leg and abdomen swelling. #5 Lymphedema Be on the lookout for this especially if you have a history of cancer or lymph node surgery. Swelling happens when the lymph system is overloaded with fluid and when lymph nodes get damaged as a result of cancer. Now we’ve reached the best part. Solutions to your leg swelling are as important as figuring out the causes of it. Treatments for swollen legs in the elderly. We’ve curated our top three home remedies for swollen legs.  #1 Good Old Leg Elevation One of the simplest treatments for leg swelling would be to raise the height of your legs to your chest level for thirty minutes three or four times a day. You might be wondering how this helps. One word: gravity. This easy technique ensures that blood is drained from your legs and ankles to your heart. It’s also a good excuse for lounging around. #2 Pull on Those Stockings More specifically, stockings that end just below the knee are ideal for remedying swollen legs. Low pressure stockings can be bought at drug stores without a prescription. If you have moderate to severe leg and ankle swelling, you might have to be fitted out for a stocking first. #3 Get those Calf Muscles Going This remedy is particularly useful for those with Chronic Venous Insufficiency and for ulcer removal. Are there any exercises that would help in particular? If you’re looking for a simple exercise that you can carry out while lying down, you might want to try ankle pumping. This is when you point your toes up towards your head and then down away from your head while solely using your feet.    **If you’re interested in discovering the solution we’ve created, check out SPRYNG’s compression wraps today. Remember to consult your doctor before placing your order with us!   1 https://www.webmd.com/heart-disease/heart-failure/edema-overview#:~:text=Severe%20liver%20disease%2C%20such%20as,can%20also%20cause%20leg%20edema 2 https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493#:~:text=Congestive%20heart%20failure.,cause%20swelling%20in%20your%20abdomen [1] https://www.webmd.com/heart-disease/heart-failure/edema-overview#:~:text=Severe%20liver%20disease%2C%20such%20as,can%20also%20cause%20leg%20edema [2] https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493#:~:text=Congestive%20heart%20failure.,cause%20swelling%20in%20your%20abdomen. [3] https://www.webmd.com/heart-disease/heart-failure/edema-overview#:~:text=Severe%20liver%20disease%2C%20such%20as,can%20also%20cause%20leg%20edema [4] [5] https://betterhealthwhileaging.net/leg-swelling-in-aging/