Elevating your legs is a common recommendation for reducing swelling and improving circulation. But where exactly does the fluid go when you raise your legs up? Here is an overview of what happens in the body when you elevate your legs and where that excess fluid ends up going.
Gravity Causes Fluid to Pool in the Legs
To understand where fluid goes when you elevate your legs, it helps to first understand why fluid pools in your legs in the first place. The main reason is gravity. When you are standing or sitting, gravity causes your blood and other fluids to flow downwards and collect in your legs and feet. This leads to swelling (edema) over time as more and more fluid builds up.
Some key factors that allow fluid to pool in the legs include:
- Blood vessels – Arteries carry blood down the legs while veins bring blood back up. Valves in the veins that normally keep blood flowing upwards become ineffective over time, allowing blood to pool.
- Low muscle tone – Weak calf muscles provide less pumping action to push blood upwards.
- Inactivity – Long periods of sitting or standing allow fluid to accumulate.
As this fluid remains stagnant in the tissues of the lower legs, swelling and discomfort result. Elevating the legs helps counteract the effects of gravity and guides this excess fluid back into circulation.
Elevating Legs Recruits Secondary Circulation Routes
When the legs are raised above the level of the heart, the normal downward flow of fluids reverses course. Blood and fluid are now able to travel back upwards via secondary circulation routes:
- Superficial veins – These veins closer to the surface of the skin do not have valves and allow two-way circulation.
- Deep veins – Raising the legs straightens the angles in deeper veins, allowing easier upward flow.
- Lymphatic system – Fluid drains more easily into lymphatic capillaries when gravity is not hindering flow.
As these back-up circulation paths activate, trapped fluid is able to begin moving again. The veins fill up and the blood circulation improves. Excess fluid drains from the tissues into the lymphatic system. Overall circulation is enhanced.
Fluid Returns to the General Circulation
From the legs, where does the excess fluid go next? The main destinations are the general blood circulation and the lymphatic system:
- Blood circulation – Blood flows back through the veins up to the vena cava and returns to the heart. From there it circulates body-wide again.
- Lymphatic system – Extra fluid in the tissues drains into the network of lymphatic vessels and lymph nodes. It is filtered and eventually re-enters the bloodstream.
By returning to the main circulatory routes, the excess fluid is no longer isolated just in the lower legs. Raising the legs essentially allows the entire circulatory system to better share and distribute fluids.
How High Should You Raise Your Legs?
How high you need to elevate your legs depends on your specific condition and needs:
- 6-12 inches – This is sufficient for mild swelling and venous issues.
- Above heart level – For significant swelling or wound drainage, legs should be higher than the heart.
- Legs straight – Keeping legs straight instead of bent allows for better drainage.
- Throughout the day – Take regular breaks to elevate legs above heart level.
The key is to raise your legs high enough to allow gravity to effectively pull the built-up fluids upward and improve circulation.
Effects and Benefits of Leg Elevation
Elevating the legs has both immediate and long-term benefits for conditions involving fluid build-up:
- Reduced swelling – Raising legs provides immediate relief of swelling and discomfort in the feet and ankles.
- Decreased pain – Less pressure and swelling decreases pain in the legs and feet.
- Improved wound healing – Better circulation provides optimal nutrients and oxygen to wounds.
- Kidney support – Improves kidney filtration by reducing overall fluid volume.
- Prevents complications – Helps prevent chronic swelling, varicose veins, leg ulcers, blood clots.
Make elevating your legs a regular routine for optimal leg health and circulation.
Conclusion
Elevating your legs relies on gravity and alternate circulatory routes to guide excess fluid back into circulation. The trapped fluid in the lower legs is able to drain upward through the veins or into the lymphatic system. From there it returns to the main circulatory flow and is redistributed throughout the body. Raising your legs can provide both immediate relief and long-term benefits for improved circulation and leg health.