足首のむくみはなぜおきる?足首のむくみを改善する方法

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余分な脂肪、水分、老廃物などが溜まり足首がむくむと、足全体が太く見えてしまいます。足全体の太さは変わらなくても、足首のくびれがあるのとないのとでは、見た感じの足の太さの印象に大きく違いが出ます。

20代から50代の成人女性の2人に1人は、過去1年以内にむくみを経験しているというから驚きです。むくみは女性にとって切っても切れない悩み事といったところでしょう。夕方になると足首のむくみを強く感じる方も多いはず。

しかし、むくみは放置していると身体に定着してしまいます。つまり、むくんで太くなった足首を放っておくと、足首が太い状態で定着してしまうんです。なんて恐ろしい!

キュッと締まった足首が、美脚や男性モテの観点からもてはやされている昨今、足首のむくみを放置しておく事なんてできませんよね。足首のむくみの原因と改善方法は、女性なら絶対に知っておくべき!

急なデートにもスッキリ足首で出掛けたい女性のために、即効性のある足首のむくみ改善法をご紹介します。お試しあれ。

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足首がむくむ主な原因

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足首がむくんでしまう主な原因は以下の通りです。ここでご紹介する足首がむくむ原因には、病気は省きます。足首に関わらず、内科的な病気でむくみの症状が出ている場合には、自分で改善しようとしてもなかなかうまくいかないからです。

生活習慣や食事など、改善法や予防の余地がある足首のむくみの原因をご紹介していきます。

原因1.運動不足によって足首を動かす機会が少なくなり、足首に余分な脂肪がついてしまっている。

原因2.塩分の摂りすぎ。

原因3.余分な水分や老廃物が排出されず、溜まっている。

原因4.冷え性により足先や足首の血流の流れが悪くなっている。

原因5.足首の凝り

運動不足や一日中同じ姿勢での仕事は、足首の凝りや詰まりを誘発します。インスタント食品や外食で摂る塩分濃度の高い食事は、身体のナトリウムの排出作業を増やし、それに伴ってカリウムが失われます。体内のナトリウム(塩分)の排出に使うカリウムが足りなくなると、塩分濃度の調整のために身体は水分を溜め込んでしまいます。

足や身体全体にむくみが発生すると、足の中でも細く、むくみを見た目で実感しやすい足首のむくみが気になります。足首がむくんでいる場合、実際には足首以外の部分もむくんでいると考えた方が良いでしょう。

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足首のむくみの改善方法

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上記のように、足首のむくみが気になる時は、足首だけがむくんでいるという事はありません。足全体や腰などの下半身、または身体全体にむくみが発生していると考えた方が良いでしょう。

ただ、むくみの発生地点が『足首』だった場合、足首の凝り、詰まりを取って血流やリンパの流れを良くしてあげれば、その他の身体の部分のむくみも取れるという嬉しい効果が見込めます。

足首のむくみを取る方法には、どんな方法があるのでしょうか?手軽にできて、簡単に足首のむくみが改善できる方法は以下の通りです。足首のむくみの予防にも効果的なので、今すぐ試してみて下さいね!

足首のストレッチをする

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簡単で効果抜群の足首のむくみ解消法は、『足首のストレッチをする』事です。直接足首を動かす事で、血流やリンパの流れの回復が効果的に行えます。

<足首のストレッチ>
①足を肩幅に開いて立ち、つま先を床につけた状態でかかとを上げ下げします。この時、足はハの字にならないよう、まっすぐに置いて行いましょう。10回繰り返します。

②足首のむくみが酷い場合には、椅子の背につかまって行ったり、壁に手をついて行うなど、転倒しないように注意しましょう。片足ずつ行うのもいいでしょう。

デスクワークの途中など、椅子に座ったままでもできる手軽さが魅力的な足首のストレッチをご紹介しました。一日20セットまで、気が付いた時や足首のむくみが気になった時、いつでもどこでもできる簡単ストレッチ。

普段からこのストレッチを取り入れておく事で、足首のむくみを事前に予防する事はもちろん、立って行うと足首とふくらはぎが鍛えられるので、そもそもむくみにくい足首が出来上がります。

もし可能なら、家の中でつま先歩きを習慣にするのもオススメです。つま先歩きには足の筋肉、足首の筋肉を使いますから、運動不足の改善や足の筋肉量を増やす効果があります。タレントでモデルの紗栄子さんも、つま先歩きを習慣にしている美脚の持ち主の一人。

子育てや仕事で忙しく、なかなかジムに通う時間も余裕も無い女性には、手軽に家で始められるつま先歩き習慣でむくみの予防・改善が賢い身体メンテナンスの手段です。

足首のむくみ改善マッサージ

足のマッサージによっても、足首のむくみを改善する事ができます。ポイントは、足首を回す事。

足のむくみ取りマッサージをしている人や、お風呂上がりにリンパマッサージを行っている人は、普段のマッサージに足首を回す動作を取り入れるだけで格段に足首の軽さが違ってきますよ。

<足首のむくみ改善マッサージ>
①片足を伸ばし、伸ばした足の太ももの上に足首を置きます。

②内くるぶしの骨の下あたりを、親指でさすります。5~10回さすります。

③伸ばしている足と同じ側にある手(左足を伸ばしていれば左手)で足首と恋人つなぎして、ぐるぐると大きく回します。反対方向へも回します。これも5~10回行いましょう。

④反対の足首も同様に、内くるぶしをさすり、ぐるぐると回してください。

足首をぐるぐると回す際、手と足で恋人つなぎする事で、昼間靴の中で縮こまっていた足の指先まで、しっかりと血流を行き渡らせる事ができます。足首を回す時のポイントは、大きく回す事。大きく回す事によって、足首と同時にアキレス腱のストレッチ効果も得られます。

この足首のマッサージに、足のむくみに効果的なマッサージやストレッチをプラスすれば、下半身全体のむくみがスッキリ取れて、『むくんで太い』と感じていた足が『細くて綺麗な大好きなパーツ』になるかもしれませんね。

足つぼマッサージでツボを刺激する

足首のむくみには、足つぼマッサージも効果的です。胡坐をかくように座ると、自分で足つぼをマッサージしやすいですよ。胡坐がしんどいという方は、上記の足首のマッサージと同じように、伸ばした足の太ももの上に足首を置いて固定すると、やりやすいと思います。

<足首のむくみに効く足つぼマッサージ>
①湧泉(ゆうせん)のツボを刺激する。足裏の中央よりも前方にあり、人差し指と中指の間辺りに位置しています。少しくぼんでいて、押すと痛いか気持ちよく感じる部分が湧泉です。

②解谿(かいけい)のツボを刺激する。解谿は、足裏ではなく足の表側にあり、腱と腱の間、骨の境の部分にあります。

③太谿(たいけい)のツボを刺激する。太谿は、比較的見つけやすいツボで、足の内くるぶしとアキレス腱との間のくぼみにあります。

④水泉(すいせん)のツボを刺激する。内くるぶしの斜め後ろにあるツボが水泉です。内くるぶしとかかとのほぼ中央にあります。くるぶしのてっぺんから、人差し指と中指の2本分外側に位置しています。

これらのツボは足全体のむくみや代謝の促進、疲労回復、婦人科系の不調にも効果を発揮する女性に嬉しいツボです。足や足首のむくみを感じたら、いた気持ちいいくらいの力で刺激しましょう。あまり強く刺激すると、逆効果になってしまう場合があるので『いた気持ちいい』を目安にして下さいね。

足首は、日々あなたの歩行や姿勢の維持に重要な役割を担っています。むくみを感じたら小まめに解消に努めましょう。大事にした分、身体も答えてくれますよ。

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  984. Hello! I know this is kinda off topic however , I’d figured I’d ask. Would you be interested in exchanging links or maybe guest authoring a blog post or vice-versa? My site goes over a lot of the same topics as yours and I believe we could greatly benefit from each other. If you’re interested feel free to shoot me an email. I look forward to hearing from you! Great blog by the way!

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