1. Put your feet together and straighten your toes. Lift your calves until they are in line with your thighs and extend your ankles. Hold on to 10 second and put it down to 1 time, each group1time.

2. Keep your back straight (it is more reliable to lean on the back of the chair), slowly lift one leg, and gently hug your knees with your hands in front of your calves and shins. If you have knee disease, be careful not to push too hard. Lower your leg and repeat the above action with the other leg.

3. Bend your toes in the heel direction (it is best to take off your shoes and socks), just like picking things up with your toes. Then relax your toes and keep stretching. Left and right feet 10 times. This action can strengthen the blood circulation of feet and legs. )

4. The thighs are relaxed and unfolded, and the fists are gently tapped from the hips, thighs, knees to ankles (the blood circulation in the legs must be in the order of posture).

The second measure: rapid swelling of the calf

Keep your legs as high as possible for 2~3 minutes. Or massage the following parts:

1, knee joint, legs bent, massage the medial fold of knee joint;

2, calf, hands massage the middle position of the inside of the calf and the four fingers below the knee joint at the back of the calf;

3, ankle, massage the ankle inside to the top, about two fingers wide; Warm water and cold water alternating foot bath is also a good method.

The third measure: grain expansion reserve

To learn to maintain the calf, exercise is only a part of life, and good living habits are the basis for preventing edema. Besides exercise, you should also pay attention to the following eating habits:

1, drink plenty of water, 2~3 liters a day. Pay attention to water, not drinks.

2. Eat more foods that help to drain water smoothly, such as natural foods with diuretic effects such as pumpkin, watermelon, red beans, black beans, cucumbers, tomatoes, kelp and laver.

3, eat more foods that can promote blood circulation, such as peppers, garlic, ginger, onions, onions and so on.

4. Don't eat too much food with high salt or sugar. Eating too salty will lead to poor water metabolism and edema, so it is best to develop the habit of eating light food; Excessive intake of sweets will increase water in the body and lead to edema. For office women, sedentary or standing for a long time, coupled with the role of gravity, will slow down the activities of blood and lymphatic system in the legs, resulting in poor metabolism, and even lead to atrophy of leg muscles and weakened contractility. From the appearance, the calf will thicken or swell.

The fourth measure: the number of high heels is getting less and less.

Pay attention to minimize the time and frequency of wearing high heels. Because high heels will make the achilles tendon tense and stiff, it will make the blood flow in the foot poor, which will cause edema in the ankle and calf. If you can, you'd better change high heels in the office.

If it is useful to you, I hope it can be adopted!