Скачать или смотреть Over 60? The 1-Minute Foot Pump That DRAINS Swelling Fast | Senior Health Tips

If your feet and lower legs swell by the end of the day, there’s a simple “foot pump” move you can do in just 1 minute that helps your body drain fluid fast using your own muscles. This move copies what hospital foot‑pump devices and circulation boosters do: it repeatedly squeezes and releases the veins in your feet and calves so blood and lymph are pushed back up toward your heart instead of pooling around your ankles.
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Here’s how it works and how to do it safely after 60. When you actively move your ankles—pulling your toes up, then pointing them down—you’re turning on the natural “muscle pump” in your calves. That contraction pushes venous blood and trapped fluid out of the feet and lower legs, increasing venous return, reducing stasis, and helping swelling go down. Clinical studies on foot‑based muscle stimulation and venous foot pumps show that even short bouts of repeated foot compression can significantly boost blood flow and reduce ankle and foot volume.
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To do the 1‑minute foot pump, sit safely in a chair with your back supported and both feet flat on the floor.

First, lift your toes up toward your shins while keeping your heels on the floor, hold for about 2 seconds, then slowly relax.

Next, press your toes and the balls of your feet down into the floor as if you’re gently pressing a pedal, lifting your heels slightly, hold for 2 seconds, then relax.
Move back and forth between “toes up” and “heels up” at a comfortable pace for about 60 seconds. That’s it—one minute of repeated pumping that activates your calf muscles and the venous pump without standing, strain, or equipment.
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You can repeat this several times a day—before bed, after sitting a long time, or whenever your feet feel heavy—to keep fluid from pooling. Over days and weeks, pairing this foot pump with leg elevation and short walking breaks can reduce swelling, improve comfort, and help your legs feel lighter and more stable.
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This 1‑minute routine is not a replacement for medical care—sudden or one‑sided swelling, redness, heat, or pain can signal a serious clot and needs urgent evaluation—but for chronic, “gravity‑related” swelling after 60, using your own muscles as a natural pump is one of the safest, simplest tools you have.