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Trucos no muy conocidos para aliviar las piernas hinchadas en verano Elevar las piernas es de gran utilidad. Getty.
En verano es frecuente que tengamos los pies o las piernas hinchadas, esto se conoce como edema periférico y se produce al haber una acumulación anormal de agua en tejidos y músculos de las extremidades inferiores. El calor dilata las venas y hace que sus paredes pierdan elasticidad, dificultando la circulación desde las piernas hacia el corazón.
Sin embargo, no hay que confundir una hinchazón esporádica en el periodo veraniego con tener los pies hinchados normalmente, ya que ese exceso frecuente de líquidos puede deberse a problemas renales o a algunos trastornos cardiovasculares. Por esa razón, si las piernas hinchadas no se dan solo durante el verano, es conveniente acudir al médico para valorar cada caso.
Según el STADA Health Report 2022 , siete de cada diez españoles afirma sentir molestias en las piernas relacionadas con la Enfermedad Venosa Crónica, como se conoce en términos médicos el síndrome de las piernas cansadas. El 15,7% de los españoles señala sufrirlo, el 26% tener sensación de pesadez, el 18% picor y el 13,2% reconoce tener varices.
¿Por qué aparece? La hinchazón de las extremedidades inferiores puede ocurrir por largas jornadas laborales, falta de actividad física o problemas de circulación. Entre los principales factores físicos que favorecen las piernas hinchadas:
Retención de líquidos. La retención de líquidos puede ocurrir por una ingesta excesiva de sodio, desequilibrios hormonales o condiciones médicas como la insuficiencia cardíaca, así como enfermedades renales, hepáticas o propias del sistema linfático.Lesiones. Ciertas lesiones en las piernas, como torceduras, esguinces o fracturas , pueden causar hinchazón debido a la inflamación del tejido circundante como respuesta al daño sufrido.Trastornos circulatorios. Problemas circulatorios, como la trombosis venosa profunda (TVP) o la insuficiencia venosa crónica , pueden llevar asociada una hinchazón de las piernas. La TPV advierte de un coágulo de sangre en una vena, mientras que la insuficiencia venosa crónica es la incapacidad de las venas para bombear sangre de vuelta al corazón de manera eficiente.Condiciones individuales. Algunas condiciones médicas como la artritis, la hipertensión arterial, la diabetes y la enfermedad de Crohn pueden contribuir a la hinchazón en las piernas. Además, las personas embarazadas y de mayor edad tienen más tendencia a retener líquido.Medicamentos. Algunos medicamentos, como los anticonceptivos orales, los esteroides, o los orientados a la presión arterial alta y a la diabetes, pueden causar retención de líquidos y contribuir a la hinchazón en las piernas como efecto secundario .Estilo de vida Aparte de las condiciones físicas o de salud, el estilo de vida también puede favorecer que aparezcan la dilatación de los miembros inferiores, ya sean pies o piernas. Conocer qué actividades causan esta hinchazón es importante para poder prevenirla. ”Siguiendo algunos pequeños consejos se puede llegar a reducir la hinchazón y la sensación de cansancio en las piernas, lo que sin duda mejorará el bienestar general y la calidad de vida de la persona afectada", explica Leandro Palomo, responsable de Salud y Seguridad de la empresa de plataformas y sillas salvaescaleras TK Home Solutions.
¿Cómo podemos prevenir la sensación de piernas cargadas?
Evitar estar de pie muchas horas . Estar de pie durante largos períodos o caminar distancias largas puede causar fatiga muscular . Esto se debe a la acumulación de ácido láctico en los músculos, que se produce como resultado del ejercicio o la actividad física. Al final del día, es conveniente recostarse y elevar las piernas por encima del nivel del corazón durante unos 15-20 minutos para reducir la acumulación de líquido y mejorar la circulación.Usar medias de compresión. Cuando la sangre no circula adecuadamente a través de las venas de las piernas , puede acumularse en ciertas áreas, lo que puede causar molestias y fatiga. Usar medias de compresión ayuda a mejorar el flujo sanguíneo en las piernas al aplicar una presión controlada , algo especialmente interesante cuando la persona pasa mucho tiempo de pie o sentado.No tener sobrepeso . El exceso de peso ejerce una presión adicional sobre las piernas , lo que puede dificultar la circulación sanguínea y hacer que los músculos se sientan más cansados. Así, para mantener un peso saludable es importante llevar una dieta equilibrada y realizar ejercicio regularmente.Hacer ejercicio . La falta de actividad física regular puede debilitar los músculos de las piernas y reducir la resistencia. Realizar actividades físicas de bajo impacto, como caminar, nadar o andar en bicicleta ayuda a fortalecer los músculos. Tener una buena postura. Mantener una postura incorrecta, ya sea al estar de pie, sentado o caminando , puede ejercer tensión adicional en los músculos de las extremidades inferiores. Hay que evitar estar mucho tiempo en la misma posición. Si la persona trabaja sentada durante largos períodos, hay que levantarse y caminar un poco cada hora . Si trabaja de pie, intenta cambiar de posición y realizar pequeños estiramientos para activar la circulación.Llevar un buen calzado. El uso de zapatos que no proporcionan un buen soporte o que son incómodos puede afectar negativamente la postura y la forma en que caminamos, lo que aumentará la sensación de pesadez. Es conveniente elegir unos zapatos que se ajusten bien a nuestros pies y nos permitan estar cómodos.Usar ropa ajustada. La ropa ajustada puede dificultar la circulación sanguínea. Es mejor optar por prendas cómodas y holgadas que no restrinjan el flujo sanguíneo en las piernas.No hidratarse bien . Pese a lo que pudiera parecer una hidratación adecuada ayuda a prevenir la retención de líquidos y favorece la circulación sanguínea. De igual forma, consumir alimentos ricos en potasio , como plátanos, espinacas y aguacates, que ayudan a regular los niveles de líquidos en el cuerpo y reducir la hinchazón.Subir muchas escaleras. Las personas mayores o con movilidad reducida deben valorar la utilización de salvaescaleras en su domicilio, que facilitan el desplazamiento de una manera segura y cómoda , reduciendo la tensión y el dolor de las piernas.
¿Y cuando ya están hinchadas? Si a pesar de llevar un estilo de vida adecuado , sigue habiendo edema, las recomendaciones de los expertos pasan elevar las extremidades por encima del nivel de la cabeza. Si la hinchazón es importante , se puede dormir con las piernas ligeramente elevadas .
Darse un masaje también puede ser adecuado. El masaje se realiza en al área hinchada en sentido proximal, es decir, empezando por los pies y en sentido ascendente hasta la rodilla o cadera. Este masaje no debe ser doloroso, frota los músculos suavemente para disminuir la acumulación de líquido en ellos.
Por último, hacer estiramientos durante el día también puede ser de utilidad. Si es posible, se deben realizar estiramientos durante cinco minutos cada hora en tobillos, pantorrillas y a lo largo de toda la pierna.
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