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5 Easy Ways to Reduce Leg Pain & Swelling – Ask Doctor Jo

5 Easy Ways to Reduce Leg Pain & Swelling – Ask Doctor Jo


hey everybody it’s Doctor Jo, and today
I’m gonna show you the top five ways to reduce pain and swelling in the legs. so
let’s get started. so before we get started, if you haven’t subscribed already, make sure and click on the
button down there. and do you like my socks? I’m going to talk about those
later. so the first thing that helps reduce pain and swelling in the legs,
knees, and hips, you know legs in general is elevation. so you want to elevate the part that is swollen. and by elevating it, it’s not just
propping it up like this, you really want it to be above your heart. so when you’re
elevating something make sure you lie down. so now if it was my knee or if it
was my ankle or if it was just my foot that’s swelling, it is now above my heart.
so what that elevation does is it just helps that fluid come back into my
main system and work it out because a lot of times when we have that swelling
in our legs, what happens is we’re up all day, or we’re up moving around, or we’re
even sitting and that swelling just follows gravity and goes down into the
legs because it’s it just doesn’t know where else to go. so it just follows
gravity and goes down, and the problem with that is when there’s a lot of
swelling in that leg, that can also cause pain as well and it can also cause
circulation problems. so it’s really important to get that swelling out of
those legs and so elevation is one of the easiest ones to do. you don’t have to
do anything but lie there and prop it up, but again make sure it’s propped up, up
above your heart. so if you’re sitting in a chair and you just have your leg
propped up, I might help a little bit, but it’s not going to be as beneficial as if
you’re lying down and that leg is above your heart. easy to do right? so the
second one is icing, icing is really really important with pain and swelling,
and I know a lot of research is out there that some people say don’t ice,
you want the swelling to happen. well in specific injuries, sometimes you do want
some swelling or inflammation because that helps the healing process, but the
problem is if you have too much inflammation that just stays there,
you’re going to get a lot of scarring, and you’re going to get a lot of
adhesions, which is that scar. so then that ends up becoming a huge
problem, so icing is important. you again you might have people tell you different,
but I’m telling you I strongly believe that you should ice. so a lot of times
icing in combination with elevation is really good, so again if it’s my knee, if
it’s my ankle, I’ll go ahead and elevate it put some ice on there, make sure that
you don’t do it for longer than 10 or 15 minutes, and just place it on there. don’t
place the ice directly on it, make sure you have a layer of something else. some times
those wraps are nice because they always have something on it but, then just lie
down again put your ice one wherever the main swelling is, and just relax and let
that 10 to 15 minutes go by. don’t go any longer than that if it’s if it’s actual
ice, instead of like one of those ice machines that just puts cold water
around because once you go longer than 10 to 15 minutes with ice, your body goes
into protection mode because it thinks you’re going into hypothermia. it
actually starts warming the area back up, so you’re defeating the point. so if
you’re putting ice on for like thirty minutes, you’re defeating the point of
doing ice. so 10 to 15 minutes at the most. you can do that 3 to 4 times a day
if you have time. you don’t have to do it with elevation, but I think it’s really
important to do it with elevation. so the third thing is using compression socks
or stockings, hose, pantyhose, things like that. and the folks at jomi compression
sent me their compression stockings and they send me a whole bunch of them
because they have an array of them, different colors, different sizes, these
are the surgical opaque stockings. and the reason usually that their surgical
is they have more compression. if you ever look at compression socks if you’re
getting some on line, you might see 15 to 20, you might see 20 to 30, 30 to 40, the
mmhg, which is millimeters of mercury, and that just means how much pressure or
compression is going on in there. a lot of times if you see the sports running
socks, like they have the cotton and women socks here, this one is a 15 to 20,
so it’s nice it’s not going to give you a crazy amount of compression, but just
that maybe if your legs swell after you run or walking a little bit, that helps
work it out of there. the surgical ones I have on right now
are 30 to 40, so that’s a lot more compression. like if I’ve had a surgery, I
want a little more compression there because I’m not able to move as much, and
this is just going to help work it out. so that’s great as well, and I really
like that. what’s also really cool about their stuff is they even have the thigh
highs, so maybe if you have like a knee surgery or even a hip surgery you want
to take that compression a little bit higher. so these as you can see are
longer and what’s really cool about that is they have a little bit of silicone up
here so that helps prevent it from sliding back down because I’ve seen a
lot of patients they come and they just have you know generic pair and is slid
down the knee, and then you’re kind of defeating the point of having it, so
this is really nice too that you can see right there that is going to give you
some nice staying that it’s not going to slide down. they also have all of these
in black, white, and beige and so you can see here this is actually a pantyhose
version that goes all the way up. so again if you have some stuff going on
your hip – or the whole leg, if you put it get that compression all the way up
to your waist with the pantyhose, then you’re gonna have a whole lot more of
that pushing that swelling back out of your body. so it’s these are really nice
as well, and yes men can wear pantyhose too. and they one of the other cool
things that they have is some of them you can get without the toes. so this
part would be open and a lot of people asked, like why would I want like the
toes to not be covered up. and there’s a couple of different reasons for that, but
the main reason is to keep the air flowing in there. some people that might
have skin issues like a dermatitis or something like that, if you have it
closed up all the time, there’s gonna get it’s gonna be worse on your skin, so a
lot of times those ones that have the little opening at the bottom just helps
a little bit more air circulation in there, but if you don’t have any skin issues, I
would say go ahead and get the closed ones because that just just makes it
or compression all around. but they do have so many options that you can check
out I really like them. it just feels so good it feels like a hug to me and when
I go running I actually do get a lot of swelling in my feet when I’m running or
when I’m on my feet all day, and I’m wearing compression stockings when I
take them off I have no swelling at the end of the day. so they really do work
and they’re really beneficial. so if you’re interested in purchasing any of
these, which they have a lot of awesome choices, make sure and click on the link
up there. so now we’re going to go into some exercises to help with the pain and
swelling. and these are just really simple things to do. most of them you can
do anywhere. so number four is ankle pumps. so again it goes back to the best
way I like to do it is if you’re lying down because if you’re doing ankle pumps,
lying down that not only pumps everything back into your system, but
you’re also elevated so it goes back into your system as well. you don’t have
to do it lying down, you can do it sitting up, you can do it in a chair, so
if you’re working all day, you can do these ankle pumps as well. but I always
like to make sure that the heel is free moving. so if it’s flat like this it’s
harder to do those ankle pumps, but if you have it off the edge you can
actually do a little more pumping. so just pushing down as far as you can, and
then coming back up as far as you can. so it’s as simple as that.
ankle pumps are my favorites probably almost any lower leg injury or swelling
issue. ankle pumps are the way to start off with and go. and you can do as many
as you want. you know you can do the traditional ten, to three sets of ten, but
my thing is if you’re doing these you want to do them throughout the day
especially if you have that swe- the swelling in your legs, or pain in your
legs because that calf that you’re working to pump that foot works as a
natural pump to pump that fluid back out of your legs. so that’s why it’s really
important. it doesn’t seem like it’s doing a lot but by activating that calf
muscle it’s pumping that fluid back into your body so that’s really really
important. and then the final exercise is going to be just a simple straight leg
raise. so with the straight leg raise, all you’re doing
pulling up your toes to tighten up your leg, you want to keep your leg as
straight as possible. I like propping up my other one just
because that takes pressure off of your back and it kind of gives you a target
because what you want to do is just lift your leg to about the same level as the
other side. you can go a little bit higher, but you don’t want to come up to
here because then you’re not really working those muscles, and again we’re
working those muscles they kind of pump that fluid out of the body. as you can
see I’m also then elevating my leg as well so this exercise is a great way to
activate all those muscles to get that fluid that pain and that swelling out of
the legs and also just to help strengthen them as well in general. so again
you can just start off with ten of these if that becomes easy, two sets of ten, three
sets of ten, two sets of fifteen. if you get to 20-25 and it’s really easy, you can
put a small ankle weight around your ankle and then start doing those again.
so if you’re interested in purchasing any of the jomi compression socks, make
sure and click on the link up here. and don’t forget to subscribe by clicking
down here. and remember be safe, have fun, and I hope you feel better soon.

100 thoughts on “5 Easy Ways to Reduce Leg Pain & Swelling – Ask Doctor Jo

  1. I was diagnosed with venous insufficiency (post ankle break and dislocation) and have neuropathy in my toes. Since I can't take the constriction, I use a toe-less compression sock on the affected leg, with a sock or stocking over it, year round. It took some getting used to initially, but now, I'm fine. As you stated, when I wear it, at the end of the day there's no swelling.

  2. Hello Dr Jo.
    how do you know if the size you need or trying to order will fit properly before you even purchase them and receive them without you have to send back and wait much longer for the reason of your need for the compression socks/stockings? And are the Run Proof?

  3. hey Dr Jo can you do a video about exercises and stretchs for BMD beakers muscular dysterphy. also your videos about getting knees stong has helped me a little bit im still working hard on my VMO on left side since the muscle tone is less than the right and i have platella alta in that knee.

  4. Hey dr i have transverse myelitis and right tibia frecture after two years now I stand with walker with kfo’s plz recommend me exercises

  5. I'm very thankful that there are people like you in this world, who really want to help people and share their knowledge even here on Youtube. I just want to say THANK YOU! You are a great person.

  6. Hi Dr jo… I m from India, Mumbai… My left thigh muscle n knee are swollen from last 2yrs… Can you please suggest about this?? I follow your knee strengthening exercises those are very helpful… Please answer… ☺️

  7. I tried the leg lift and it does feel better. can you tell me what are knots & how do you get them? Can an old injury cause current problems in ankle leg pain swelling? I wrap my ankle with ace bandage & that reduces swelling. & pain.

  8. can u plz suggest me some exercise to heal MCL pain… I Dont want to go for Surgery now. Does MCL heal by itself?. suggest me some exercises for MCL

  9. dear doctor i have got injurey in calcaneum upper side fructure now was wearning cast doctor adv.me remove cast .cast was 6 week to me now i days i have very high swolling what i can do plz replie me i am from jammu and kashmir belong to kashmir

  10. Refreshing to see someone that actually knows what they're talking about. When you see words like "natural", "alternative", "remedy" – it's usually a red flag and probably coming from a costly quack that would suck the money directly from your veins if the could!!

  11. Hello Dr. It's really amazing!!! I my leg pain is gone when I follow your exercise… Thanks a lot!!! God gives you a great opportunity…👍👍👍

  12. Dear Dr. If I lift a weight, my hip joint &legs get more pain. How can I get back normal… Sugges exercise …pls dr

  13. Today
    While walking,I got imbalances in one leg and I had x_ray..they said swelling and inflammation n gave ankle band
    Still paining😧😧 they said not to use diclofenac gel also
    Wat to do its killing me😢

  14. I’ve had keyhole, and have bone on bone knee arthritis.My main pain is from a bakers cyst at the back of my knee plus it effects my ligament on the outside. Is there anything I can do to help these give me less pain. My dr is reluctant to operate because I’m too young for a replacement! Uk

  15. I have a doubt. I sprained my right knee and had to get a knee aspiration. After that my knee had to be put in a plaster cast. It's been 2 months since removing the cast and I'm able to walk properly but sometimes when I'm standing I can feel a sudden pain on the right side of my injured knee and I'm also not able to apply any strength on that knee when climbing stairs.. Any advice would be helpful.

  16. Thank you for these! I’m dealing with the aftermath of a tibia and fibula clean break and I am cast-less. My orthopaedic surgeon told me lots of elevation and ankle circles to hopefully strengthen my muscles to walk again w/o boot or crutches

  17. How about if there is swelling around the knees and under the knees, but not on the lower legs? Is there something to help that? I'm afraid compression stockings will cut off my circulation since the bottoms of my legs are much thinner. I think I have PAD but I have a chronic illness doctors do not acknowledge, So having to figure this out on my own.

  18. Thanks for sharing your knowledge doctor jo. Its my first time to watch your youtube channel and im subscribing. Hope tgis would help ease my sciatica

  19. Hey doc I am having knee pain on my inner side of knees what should I do I can stand or sit for long period in one position

  20. Cute socks. Awhile ago, I asked you, what I could do for a torn meniscus. The video for knee exercise help. Can wearing pantyhose or tights help with the swelling, too? Or would it be better to use compression pantyhose and tights? I tried using a knee brace, for my job, I need a little more bending in the knee then a brace can provide.

  21. I have strange foot pain
    Sometimes its sharp sometimes it's dull
    Sometimes it's in the facia sometimes its moving to ankle
    My dr is giving up ihave this more than ayear with no diagnosis
    Recently i think its could be just swelling that move in my foot causes the pain to move
    Any ideas?

  22. I am 8 weeks post op for ACL surgery. I still have swelling that makes it uncomfortable to stand for long periods and also limits a little bending and extension. Isn’t that too long to have swelling after surgery? What can I do to get rid of this knee swelling?

  23. my knee is swllon last 7 days now not able to bend dr say a surgery need but this time i am not want any surgery please urgent suggest

  24. I have difficulty flexing the knee when squeezing it flexibly with severe pain. What is my best way to bend the knee after Acl

  25. Grandma just went home from hospital and the swelling in her right foot, legs, thigh and now arms did not subside( i don't know if it was due to the food milk she had through IV installed in her right foot the first time or just due to immobility cause she's always lying in bed). How can i help her? Its been a week. 😢

  26. Hey Dr. JO, I was given compression socks for my swollen legs n when I wear them my legs hurts me more n I also get a reaction of redness (looks like a rash that's not a rash all around each leg. The compression socks are opened at the bottom) tho.

  27. Thank you so much for this! I just had a rod placed in for a stress fracture.. with locking pins.. any extra tips on ankle mobility rehab

  28. I have leg and stomach edema.
    Also white surface appear on my feet.i followed your instructions and it helped but these are not permanent solutions.

  29. Hi doc I was working for 2 months 6 days a week over Xmas up to 10hours a day with little break on my last day of work with in 2O mints of sitting down my right food went massive I put it up the next day the swelling went down my feet now and again keel swelling why is it still doing this

  30. I don’t see the link to the above the knee compression stockings and for men as well. Is it possible you can send me a link

  31. dr jo i have a swelling nd fracture ( air crack )alsooo can i do this exercise nd can i wear socks also

  32. Hello Dr ..I am a 47 yr old woman diagnosed with lupus..it is mild but I do have knee swelling which didn't come down even with NSAID drug like Turox since one and a half month..the X-ray just says gap between knee joints ..what strength of compression socks should I buy and will these exercises help me…and thank you for reaching out to sufferers like me through yr video.💕💕

  33. Something happened to me today that also happened a couple years ago; went to the gym, psyched, no pain, was going up the stairs 2 at a time and BAM! Like I got shot behind the knee… Last time the Dr. opined it was Baker's (or Popliteal) Cyst… but I had no preceding bump there, no tightness, no symptoms whatsoever and then WHACK and I'm limping and in a lot of pain… so anybody have an idea what ELSE it could be?  I do have osteoarthritis, but mainly in my hips.  I'm 69 years old.

  34. I take amlodipine and have been having swollen feet and legs . Do you think the socks would be beneficial for this side effect? My doctor thinks I should stay with it.

  35. I have some swelling in my knee and I can’t straighten it all the way from falling on it and I was wondering what kind of exercises I should do to help it

  36. Thanks Dr Jo, Am From Tanzania, (Zanzibar), I had a fracture since 31 dec 2018, May I have your Whatsap Number, I want to show you my Xray, I need your advice please

  37. Hello I have meniscus injury and my knee is swelling for 3 months now
    I have done mri tests and their is nothing wrong with the keen
    I’m in a hurry to be back in the pitch
    For your advice how long should I have to take to be recover fully

  38. The compression socks are only listed as size like large or x-large but not a shoe size I wear a 13 shoe and I don't see any place for that information on their site

  39. Hi Dr thank you so much for your excellent explanation, as for ice therapy for how many days, after exercise or before,hope your kind response thank you so much

  40. How long after knee arthroscopy should I sleep with my leg elevated and straight? I’m 17 days out from surgery and still keeping a straight leg when I sleep. I’d sure like to sleep on my side again with a pillow between the knees!

  41. bro jo i just had a sore foot and i tried ur ways and jo you saved my foot it was so so so sore i subscribed and liked thank you so much askdoctorjo

  42. hlo doctor u r a great person, i want to know that i injured my mcl 5weeks ago orthopedic surgeon said not need surgery but in 6 week there is some swelling i dont ice it in 5 weeks only i use bandages in night to warm, now can i use icing, i am on hing brace for six weeks tgnku

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