Why the legs are affected first
Lymph has to travel upwards from the feet against gravity with no pump of its own. It relies on the calf muscles squeezing the vessels as you walk, so anything that keeps you still, whether a desk, a flight or a long shift on your feet without walking, lets fluid pool.
Daily habits that help
Walk for at least 20 to 30 minutes a day. If you sit for work, stand and walk for a few minutes every hour and do calf raises at your desk. Elevate your legs above heart level for 15 minutes in the evening. Drink enough water; dehydration makes lymph thicker and slower. Keep salt moderate. Breathe deeply into the abdomen a few times a day; the diaphragm is a major driver of lymph flow through the trunk. Avoid tight waistbands and socks that leave a mark.
Compression
Graduated compression stockings on flights, long shifts and hot days reduce pooling considerably. They are inexpensive and effective. Sequential compression therapy such as Body Ballancer goes further, actively pumping fluid up the legs in a 30 to 45 minute session.
Manual lymphatic drainage
A trained therapist can clear fluid that has already accumulated and open the pathways through the groin and abdomen so the legs drain better afterwards. A course of a few sessions, then maintenance, suits people with persistent heaviness.
When to see a doctor
Swelling in one leg only, sudden swelling, swelling with pain or redness, or swelling that does not improve overnight needs medical assessment before any self-help or treatment. At our Chiswick clinic we check for this before treating.