立ち仕事はむくみやすい?立ち仕事とむくみの関係と予防方法

むくむ職業のNO.1と言えば、立ち仕事。立ち仕事メインで働いた夕方は、足がむくんで靴がきつく感じる人が多いのではないでしょうか。

でも、なぜ立ち仕事をするとむくみやすいの?そもそも立ち仕事と足のむくみって関係あるの?体質の問題じゃないの?など、立ち仕事とむくみの関係には疑問が尽きません。

そんな、『立ち仕事とむくみの関係』と『立ち仕事をする時のむくみ予防法』に焦点を絞って解説していきます。長時間の立ち仕事が必要な方、立ち仕事の後のむくみにお悩みの方には、一見の価値ありです!是非読んでみてくださいね。

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立ち仕事とむくみの関係

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足は心臓から最も遠く、心臓よりも下にあるため重力の影響もあり、『血液』『リンパ液』などの水分が溜まりやすく、排出されにくいのです。そのため、足は身体の中でも、日常的に最もむくみを感じやすい部分と言えます。

足のむくみが酷くなると、パンパンに膨れ上がります。目で見ても、朝との違いがわかる程、立ち仕事の後はむくむという方もいるでしょう。ソックスの痕が消えない、履いてきた靴が合わなくなるなど、むくみによって出てくる影響はとても不快です。

足のむくみがさらに酷くなると、痛みを伴う事も。そうなる前に、足のむくみの予防や改善が必要です。

立ち仕事でむくみやすさを感じるのはなぜ?

<部位の問題>
先程も少しご紹介しましたが、足は血液を送り出す心臓から最も遠く、身体の最下部にあります。血流やリンパ液が溜まりやすく、溜まったままうまく上半身に送り返せないと足がむくみます。

<水分不足になりやすい>
長時間の立ち仕事が必要な職業は、勤務中に抜け出してお手洗い休憩を取る事が困難です。短時間持ち場を離れるのにも、他の人に交代を頼んだり、サポートしてもらう必要が出てきます。

ですから、立ち仕事がメインの職業の場合、水分補給を控える傾向があります。途中でお手洗いに行くのが恥ずかしいとか、同僚に迷惑をかけてはいけないという配慮からそうしてしまいます。

ですが、水分不足は足のむくみを助長してしまいます。むくみが発生するのは『水分を摂り過ぎているから』と思われがちですが、反対に水分が不足していてもむくみが出てしまうのです。

身体に必要な水分が不足すると、身体は今ある水分を体内に留めておこうとします。その結果がむくみの症状となって現れてしまうのです。

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立ち仕事中のむくみの予防法

では、立ち仕事中のむくみは仕方がない、とあきらめるべき?いいえ、立ち仕事中でも、ちょっとした事に気をつけるだけでむくみは予防できるんです!立ち仕事中のむくみ予防法はこちらです。

<水分を小まめに飲む>
水分は、一度に大量に飲む必要はありません。常温の水かノンカフェインのお茶を、少量ずつ小まめに飲みましょう。喉が渇く前に飲むのが理想ですが、1日の中で1.5~2Lになるように調整して、適度に喉を潤わせましょう。水分不足からくるむくみを予防できますよ。

<着圧ソックス・着圧ストッキングを履く>
適度な圧がかかる着圧ソックスは、医療用弾性ストッキングにも似たむくみの予防・解消効果があります。有名メーカーのものなら2,000円前後しますが、今では100円ショップでも手に入ります。外からのむくみ予防としては、これ以上ない抜群の効果が実感できますよ。

季節に合わせて、快適な着圧ソックスを立ち仕事用に用意しておいてもいいかもしれません。

<ストレッチをする>
立ち仕事中、動いても良さそうな時を見計らって、ストレッチをするのも良いでしょう。上半身とは違って、かかとやつま先を上げ下げするだけでできるかかとのストレッチは目立ちません。

足元が見えない仕事なら隠れていつでもできますし、お客さんがいない間や休憩時間にもできます。足首のストレッチで、難しい方法を覚える必要は一切ありません。自分が気持ちよく感じるように、足首を回したり、かかとやつま先を上げ下げしましょう。かかとを動かす事でふくらはぎが刺激されて、一気に血行が促進されます。

屈伸運動や伸脚運動もオススメです。体育の授業の前にした準備体操を思い出してやってみましょう。足全体がストレッチされるので、むくみが出る前にはむくみ予防に。むくんでしまってからなら、血行を促進して足に溜まった水分の流れをスムーズにしてくれます。

普段の生活習慣からむくみを予防しよう

立ち仕事中のむくみは、立ち仕事の間だけで予防しようとしても、なかなか難しいもの。むくみの予防に効果的な生活習慣を心掛けることで、さらにむくみにくい体質に体質改善していきましょう。

<身体を温める>
湯舟にしっかりと浸かったり、足湯をしたり、身体を温めるようにしましょう。腹巻や靴下を活用するのもいいですね。身体が温かいと、血行が良くなり、リンパ液も流れやすくなります。また、自律神経や女性ホルモンも整うので、身体の中からむくみに強い体質になれますよ。

白湯を飲んで内臓から温めるのも効果的です。身体を温めるのは、継続が大事です。急に熱いお風呂に浸かろうとしなくても大丈夫。快適な温度で毎日身体の芯まで温める習慣をつける事が、むくみの予防に役立ちます。

<足に筋肉をつける>
立ち仕事中や歩くときに使われる筋肉を、『遅筋』と言います。この遅筋の筋肉量が増える事で、『立ち仕事の疲れが減る』『血液やリンパ液の流れがよくなる』など、立ち仕事中の足のむくみの予防ができます。

<マッサージする>
足裏からよく揉みほぐし、くるぶし周りをよくさすります。くるぶしの周りには、むくみに有効なツボが集まっているので、集中的にマッサージする事をおすすめします。そして、足先からふくらはぎを通り、太ももからそけい部まで引き上げるようにマッサージ。

その際、リンパが滞りやすいひざ裏は、指を差し込むようにしてグリグリと刺激しましょう。そけい部はつまむようにマッサージして、要らない水分をそけい部に流し込むような気持ちでマッサージすると効果的。

そけい部には、下半身の最大のリンパ節があります。そこを『むくみのゴミ箱』として利用しましょう。関節部分をよくマッサージする事で、むくみの原因である余分な水分の排出力が高まります。

<睡眠をしっかり摂る>
睡眠不足もむくみ体質の原因になるので、睡眠はしっかり摂りましょう。また、起きる時間をいつも一定の時間に決めておくと、自律神経やホルモンバランスも整い、むくみにくく健康な身体が作れます。

<足を高くして寝る>
足を心臓より高くして寝ると、むくんで足に溜まった余分な水分が循環しやすくなります。血流やリンパの流れが改善されるので、むくみの予防・改善に効果的です。

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立ち仕事のむくみ予防法とは

立ち仕事とむくみの関係と予防法全体を通して言えるのは、『血流とリンパの流れを良くすれば、むくみにくい』という事。体内の水分を充分に循環させ、排出できればむくみは予防できます。

そのための方法が、ストレッチやマッサージであったり、筋肉をつけることであったり、温めであったりとたくさんあるだけです。自分の生活パターンを見直して、『血液の循環が良くなりそうなこと』を取り入れていけば、むくみにくい体質になり、立ち仕事のむくみにも負けない身体になっている事でしょう
今日からでもできる、簡単な立ち仕事のむくみ予防法。参考になりましたでしょうか?あなたの足のむくみが、少しでもラクになるお手伝いができたなら幸いです。

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