足のむくみをとるにはリンパマッサージがおすすめ!

一日頑張った疲れはどこに出ますか?足がパンパンになるという方は多い事でしょう。足のむくみが解消されると、一日の疲れも癒されるように感じるかもしれません。皆さんは、足のむくみをとるためにどんなことを行なっておられるでしょうか?靴下などのグッズを活用しておられたり、食べ物や飲み物に気を配っておられたりする方もおられることでしょう。足のむくみの原因を考えると、リンパマッサージも非常に効果的です。では、なぜリンパマッサージに効果があり、どのように行ったらよいのかをご紹介していきましょう。

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足のむくみとリンパの関係

むくみとは、そもそも何でしょうか?むくみとは、何らかの要因により血液やリンパ液の流れが滞ることにより、皮膚の下に不要な水分や老廃物が溜まり、あふれている状態のことを指します。では、リンパの役割とむくみとの関係を見てみましょう。

リンパ液とは?

リンパ液とは、体の中の浄化と免疫といった面で大きな役割を果たしています。体の中の老廃物などを回収、排出したり、病原菌やウイルスなどに抵抗したりしてくれるのです。ですから、リンパ液の流れが滞ることにより、むくみが生じるのです。リンパ液が流れるリンパ管は体内のあらゆる場所に流れています。

むくみを解消するためにリンパマッサージは有効

f97d63dd70f202a292a88ebc1020e513_s
出典: photo-ac
むくみは、血流やリンパ液の流れの悪さにより生じます。血液とリンパ液は別物です。ですから、血流改善を図るだけでなく、リンパ液がよく流れるようにすることはむくみ解消に欠かせないと言えるでしょう。血流の改善は、筋肉の収縮を促し、心臓のポンプが活発に動くようにすれば可能ですが、リンパ液の流れを改善するには、筋肉の収縮を促し、リンパマッサージをすることが効果的です。

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リンパマッサージをする前に行うと効果がアップする4つのこと

リンパマッサージをする前にリンパが流れやすい状態にしておくと、リンパマッサージの効果がアップします。次の4つのことをできるなら行なってみましょう。

運動する

先ほども述べましたが、血液の流れは、心臓のポンプ作用と筋肉の収縮で促されますが、リンパの流れは、筋肉の収縮が関係しています。ですから、体を動かすことはリンパの流れに直接関係します。リンパマッサージをする前に、体を動かすとリンパの流れを良くすることができるので、軽くウォーキングをするか、ストレッチを行うとより効果を期待できるでしょう。

お風呂に入る

体を温めることは、リンパの流れを良くすることや、筋肉をほぐすことにつながります。また、リラックスする効果もありますのでお風呂にまず入って、よく温まってからリンパマッサージをすることをオススメします。

水分を摂る

水分を摂取するとリンパ液の濃度が薄まるとされています。そうすると、リンパの流れが促進されるのです。量としては、コップ1杯程度、200mlで良いでしょう。

オイルを使う

マッサージをする時に、オイルを使うことで、滑りが良くなります。マッサージは皮膚をさすることになりますので、皮膚への負担を軽くするのに役立ちます。潤いを与えることもでき保湿効果も期待できます。専用のオイルでなくても、クリームやベビーオイルなどでも構いません。肌荒れしないものを選ぶようにしてください。

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足のむくみを解消するリンパマッサージ

足のむくみを解消するリンパマッサージは、自宅で簡単に行うことができます。5分もあればできますから、ぜひ試してみてください。基本として、リンパマッサージは下から上に向かって流すことを意識しましょう。反対向きに行うと、効果がないと見られています。

そけい部のマッサージ

tainai-011_2.jpgそけいぶ
出典:kurashiru
まずは、足の付け根の部分、そけい部をマッサージしましょう。そけい部は、リンパの流れが滞ってしまいやすい部分で、足全体のリンパの流れに影響を与え、ここのリンパ液が流れていないとむくみが生じることがあります。そけい部とは、左右の骨盤が出っぱっているすぐ下のあたりです。

マッサージの方法としては、横になって左右のそけい部に両手をあてて、気持ち良いと感じる程度の力で、足の付け根の部分に向かってさすりましょう。あまり力を強く入れ過ぎないことが大切です。

太もものリンパマッサージ

01_illustcut.jpg 太もも
出典:skincare-uni
そけい部のリンパを流したら、次は太もものリンパマッサージです。太ももが硬くなっている場合は、リンパの流れが悪く水分や老廃物が溜まっている証拠かもしれません。

マッサージの仕方としては、足を曲げてあぐらをかくような感じで座ります。そして、まず太もものひざに近い部分を両手で少し力を入れて押します。体重を賭けるような感じで押してみましょう。そこから、足の付け根の方に向かって、押したりさすったりしてください。もし硬くなっている部分があれば、ほぐすような感じで行うと良いかもしれません。両側それぞれ同じように行うようにします。

ふくらはぎのリンパマッサージ

original.jpgふくらはぎ
出典:mery
足のむくみを一番感じるのはふくらはぎかもしれません。そけいぶ、太ももとリンパを流したら、次にふくらはぎをマッサージしましょう。マッサージの仕方として、ひざを立てて座ります。そして、アキレス腱の少し上のあたりに手をあてて、少し力を入れて強めにひざ裏の方に向かってさすり上げていきましょう。硬くなっている部分があれば、それが解消されるように繰り返して行うようにしてください。

もう1つふくらはぎのリンパマッサージとして、足首の内側、ひざを立てて座った時に、横の部分を足首のあたりから、ひざの方に向かって、両手の親指を重ねてゆっくりと指圧する感じで直線状に押していきます。力を強めに入れても大丈夫ですが、気持ち良いと感じる程度にしましょう。

つま先から足首のリンパマッサージ

Woman with gout

Woman with gout


出典:welq
最後につま先から足首のリンパを流します。椅子に座った状態で、反対の太ももあたりに足を曲げてのせて、足首を軽く回しましょう。そして、足の甲と足の裏側の両面を、つま先から足首の方に向かってさすります。左右両方行なってみてください。足の裏をツボ押しするような感じで軽く親指で押してみるのも良いかもしれません。

そけい部、太もも、ふくらはぎ、つま先から足首のリンパマッサージを行ったら、今度は反対の順番で行なってみましょう。

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リンパマッサージ後に行えること

リンパマッサージをした後は、滞ったリンパが流れ出し、水分や老廃物が排出されるでしょう。その排泄を促すために、利尿効果のある飲み物を摂取すると良いかもしれません。ハーブティーや緑茶、紅茶、コーヒーなどに利尿作用があるとされています。ただし、夜、寝る前にカフェインを摂ると、眠りを妨げてしまう事もありますから、注意してください。

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リンパマッサージの注意点

リンパマッサージをする際の注意点がいくつかあります。飲酒後は行わないようにしてください。酔いが回りやすくなります。さらに、妊娠中の方、心臓尿や糖尿病、高血圧の方などの持病がある方は、体に刺激を与えることになり悪影響となることがありますので、避けるようにしてください。もし、むくみが気になっている場合は、主治医に相談して、対処方法を尋ねるようにしましょう。

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足のむくみ解消にリンパマッサージを!

足のむくみを解消するには、リンパマッサージが効果的で、具体的にどのように行えるかをご紹介しました。ご自宅でお風呂上がりに、テレビを見ながらでも、好きな音楽を聴きながらでも構いません。リラックスした状態で行なってみましょう。一日の疲れが取れて、心地よい眠りにつき、翌日はスッキリとした足に戻って一日を始められるはずです。

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