Movement pumps fluid back toward the heart via muscle contractions.
3. Reduce Salt Intake
Avoid processed foods, canned soups, chips, and fast food.
Flavor meals with herbs, lemon, or vinegar instead.
4. Stay Hydrated
Drink 6–8 glasses of water daily—paradoxically, hydration reduces fluid retention.
5. Wear Compression Socks
Graduated compression socks (15–20 mmHg) improve circulation and prevent pooling.
Put them on first thing in the morning before swelling starts.
6. Try Cold or Warm Soaks
Cold water: Reduces inflammation and numbs soreness (10–15 mins).
Epsom salt soak: Magnesium may ease muscle tension (use warm—not hot—water).
7. Eat Natural Diuretics
Foods that gently encourage fluid balance:
