足のむくみとさようなら!足のむくみを解消する方法

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長時間の立ち仕事のあと、夕方など、一日のうちで必ずと言っていいほどむくみが気になる足。足のむくみは、多忙な現代女性にとって避ける事の難しい問題です。指で押すと、くっきりとした痕が残るようなら、あなたの足がパンパンにむくんでしまっている証拠です。

足のむくみを完全に防ぐ事はできませんが、その日のうちにむくみとさよならして、翌日を『スッキリ美脚』で始める事は可能です。足のむくみを放置するとお母さんの大根脚まっしぐら。それだけは断固として避けたいところ。足のむくみとさよならする為の、足のむくみの解消法を一緒に見ていきましょう!

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足のむくみの原因とは?

まずは、気になる足のむくみの原因を見ていきましょう。足のむくみの原因は人それぞれ。仕事や生活上変えられない原因がある場合には、むくんだ後のケアをしっかりとするのが大事です。

足のむくみの最大の原因?長時間の立ち仕事

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長時間の立ち仕事の後、足のむくみを感じる女性は非常に多いと思います。それは、『重力』の影響です。立ち仕事をしている間、下方向に働く重力によって血液や水分が足に溜まりやすくなります。重力によって足に溜まって戻ってきにくくなった血液は、足の静脈に高い圧力をかけてしまい、血流の循環を悪くしてしまいます。

結果、足に溜まりやすく、戻ってきにくい血液と水分を上半身に押し戻す作用も弱まるので、ますますむくんでパンパンの足ができ上がってしまうのです。

運動不足・冷え性・血行不良

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この3つは、血流の流れが悪くなる3大原因とも言えます。足のポンプ機能の低下や血液循環が妨げられると、当然足はむくみます。

気をつけよう!水分・塩分の摂りすぎ

全身のむくみの原因である、水分・塩分の摂りすぎ。身体の中の塩分の排泄を促す働きのある『カリウム』が不足していると、余分な塩分を抱え込んだ水分が体内に留まって、足のむくみの原因に。

食生活は自分で管理する事が可能なので、足のむくみが酷いという自覚がある方は、一日で摂取している水分量・塩分量の見直しを行う事をオススメします。

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足のむくみを放置するとどうなるの?

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足のむくみを放置していると、女性なら誰もが気になる外見的な変化が起きたり、足の内部で密かに、困った症状が進行してしまいます。

ショックが大きい!足が太くなる

足のむくみを放置してしまう事で一番身近な外見的変化が『足が太くなる』事。身体には、状態を維持しようとする機能がありますから、いつもむくんだ足の状態を維持していると、知らぬ間にその状態が定着してしまうのです。

むくみが原因となってセルライトが大量にできると、更に足が太くなる原因になります。脂肪と水分を抱え込んだセルライトが、血液循環や脂肪燃焼を妨げ、むくみや脂肪が溜まりやすくなっていきます。

一度できてしまったセルライトは、簡単には落とせません。また、自然に完全に除去する事は不可能とも言われています。セルライトができる原因となる足のむくみを放置する事は、大根足へ近づきます。

下肢静脈瘤ができる

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下肢静脈瘤とは、足の静脈が膨らんだり浮き出したりして発見される事の多い病気です。また、赤くしこりになる場合もあります。連続した立ち仕事や元々の体質などが原因となり、静脈の便が壊れてしまって現れる病気です。

下肢静脈瘤の症状として足のむくみが発生する事もありますが、慢性的な足のむくみが静脈の便に圧をかけ続け、症状が現れる場合もあります。また、足の血流が滞る事で血栓ができ、命に関わる事態になる事も!

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続ければスッキリ美脚に!足のむくみの解消方法

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上記の足のむくみの原因は、仕事上必要な事もあるのでどうしても完全に排除する事はできません。だからと言って足のむくみを放置すると、足が太くなったり病気になったりと、美容と健康に良くないのは明らかです。

それなら、気になる足のむくみを解消する方法が知りたい!足がむくんでしまっても、放置せず毎日解消法を続ける事で、身体への悪影響は大幅に減らせます。効果的な足のむくみの解消法はこちらです!

ふくらはぎのポンプ作用を強化!

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『第2の心臓』とも呼ばれるふくらはぎ。ふくらはぎのポンプ作用が強ければ、足から全身へ血流を循環させる事ができるので、足がむくみにくくなります。ふくらはぎのポンプ作用を強化できるエクササイズをご紹介します。

<ふくらはぎエクササイズ>
1.立った状態でも座った状態でもいいので、足を床から少し浮かして、つま先までピンと伸ばします。
2.つま先を身体に引き寄せるように、足首から上に向かって動かします。

これを足の力だけで繰り返しましょう。目安は10~20回。ふくらはぎがピンと張って、筋肉を動かしている実感があれば、そのやり方は正解です。立ち仕事の合間やデスクワークをしながら、いつでもどこでもできて足のむくみに効果的です。

やっぱり最強!?リンパマッサージ

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お風呂上がりなど、身体が温まっている時にすると尚効果的!足のむくみの解消に最強の効果を発揮してくれるのが、『リンパマッサージ』です。むくんだ足やリンパ節を揉みほぐして、足に溜まった余分な水分や血液を流します。

手で足をさすったり、押し流すしたりするので、始める前にミルクやクリームを塗って手足の滑りを良くしておきましょう。
<足のリンパマッサージ>
1.まずは‟下半身のゴミ捨て場”である股関節のリンパをマッサージ。ここをほぐしておく事で、足に溜まったむくみを排出しやすくなります。

2.次にほぐすのはひざ裏のリンパです。ひざの皿部分に両手の親指をかけ、残りの指を差し込むようにしてひざ裏をグイグイ刺激しましょう。指を差し込むようにほぐす事で、強い力をかけなくても深部までしっかりとマッサージできます。

3.次はくるぶしのマッサージ。足首周りには、むくみや冷え・婦人科の不調などに効果的なツボ(太谿・照海など)があります。くるぶし周りをさするように、下から上へマッサージする事で、ツボも刺激されるのでむくみ解消効果がアップします。

4.リンパ節を含む関節部分のマッサージが終わったら、ひざから太ももを通って股関節へと、むくみを流すようにマッサージします。つま先からマッサージを行うよりも、股関節の大きなリンパ節に近い太ももからマッサージする方がむくみの解消には効果的なのです。太ももの表面積は広いので、まんべんなく上に向かってさすり上げましょう。指先だけではなく、手のひら全体を使って行いましょう。

5.足首からひざに向かっても、マッサージしていきましょう。両手のひらで包み込むようにしながら、優しくさすり上げましょう。強い力は必要ありません。強い力でマッサージすると、血管やリンパ管を痛める原因となるので、痛気持ちいい以上に力を入れないように注意しましょう。

6.足の甲、足の裏もマッサージ。足の甲は丸めた手の第2関節を使ってゴリゴリとマッサージしましょう。足裏はあぐらをかくとマッサージしやすいです。親指を使って押しほぐしましょう。

7.詳しいツボはわからなくても問題ないので、『痛い』『痛気持ちいい』部分を集中して揉みほぐすと良いでしょう。ここでも力を入れすぎない事だけは意識してください。

8.最後につま先から股関節まで、もう一度軽くさすり上げてマッサージは終わりです。実はこの‟最後のひと手間”がとても大事。開いたリンパ節に向かって、ほぐれて循環の良くなった足を通って残ったむくみを流すので、ただつま先から上へマッサージするだけとは比べものにならない程の、足のむくみ解消効果を発揮します。

一日中あなたの生活を支えてくれて、移動手段としても活躍してくれる大切な足。日常生活で避けられない、足のむくみを解消してあげる事は、健康で美しい足のためにあなたができる愛情表現の1つです。

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