Your calves: a natural pump often overlooked
The calves play a key role. With each step, they act as a muscular pump, helping blood and fluids return to the heart. When we move little, this function is less efficient.
As a result, more fluid remains stored in the lower legs and returns to circulation at bedtime.
The goal, therefore, is to encourage this drainage before going to sleep.
10-minute mini leg routine
This simple routine can be done approximately 30 to 60 minutes before bedtime:
Elevate your legs for 3 to 5 minutes (against a wall or with cushions), feet slightly above heart level.
Bend your knees and point your toes 30 to 60 times, then make ankle circles.
Simulate a lying bicycle motion or make small scissor movements for 1 minute.
Finish with 20 to 30 slow toe raises while standing.
By promoting circulation before lying down, you reduce the amount of fluid redistributed during the night.
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