Relief for Swollen Feet and Muscle Pain During Long Train Rides

Q: Relief for Swollen Feet and Muscle Pain During Long Train Rides

Hello Sir： Thank you for your inquiry. <br>Here are my responses and suggestions： <br>1. <br>Elderly individuals often experience muscle shortening and poor circulation. <br>Certain movements, such as "bringing the knees to the chest" and "raising the arms while gently twisting t

Swollen feet and muscle pain?

Hello, Dr.
Chen! My grandfather and mother often take long train rides and frequently mention experiencing pain in the left side of their lower back, sometimes on the right side as well.
They have poor blood circulation, which leads to swelling in their legs.
They are also afraid of falling in the swaying train car and are hesitant to leave their seats.
What can be done to help them feel more comfortable? Thank you!

Stanley, 20~29 year old female. Ask Date: 2007/08/31

Dr. Chen Xianchang reply Rehabilitation

Hello Sir: Thank you for your inquiry.
Here are my responses and suggestions:
1.
Elderly individuals often experience muscle shortening and poor circulation.
Certain movements, such as "bringing the knees to the chest" and "raising the arms while gently twisting the torso," can be beneficial.
You may refer to educational pamphlets available at the rehabilitation department for guidance.
2.
You can perform toe exercises such as "grabbing and releasing" or gently wiggling your toes, similar to finger movements.
After getting off the vehicle, elevating your feet during rest can enhance lower limb circulation.
3.
You may massage the "Yaoyan point" (located in the depression between the fourth and fifth fingers) and the "sciatic nerve points" on the back of your hands.

Reply Date: 2007/08/31

More Info

Long train rides can indeed be challenging, especially for elderly individuals who may experience discomfort due to prolonged sitting. The issues of muscle pain, particularly in the lower back, and swollen feet are common complaints in such scenarios. Here are some strategies to help alleviate these symptoms and improve overall comfort during long journeys.

1. Encourage Movement:
One of the primary reasons for muscle pain and swelling in the feet is prolonged immobility. Encourage your grandparents to perform simple movements while seated. They can do ankle circles, flex and point their toes, or even gently lift their legs off the ground for a few seconds. These movements can help stimulate blood circulation and reduce stiffness.

2. Stretching Exercises:
Incorporating stretching exercises can be beneficial. Simple stretches such as reaching down to touch their toes or gently twisting their torso can help relieve tension in the back and legs. If they are comfortable, they can also try to bring their knees to their chest while seated, which can help alleviate lower back discomfort.

3. Foot Elevation:
When possible, elevating the feet can help reduce swelling. If there’s space, they can place their feet on a small bag or a travel pillow. This position encourages venous return and can help alleviate the feeling of heaviness in the legs.

4. Hydration:
Ensuring adequate hydration is crucial. Dehydration can exacerbate muscle cramps and swelling. Encourage them to drink water regularly throughout the journey. However, they should balance this with the need to use the restroom, especially if they are hesitant to leave their seats.

5. Compression Socks:
Consider using compression socks, which can help improve circulation in the legs and reduce swelling. These are particularly beneficial for older adults who may have compromised circulation. They should be fitted properly to ensure effectiveness without causing discomfort.

6. Heat Therapy:
If they experience muscle stiffness or pain, applying heat can be soothing. A portable heating pad or a warm towel can be used on the lower back or any sore areas, provided it’s safe and comfortable for them to do so while seated.

7. Massage:
Gentle massage can also help relieve muscle tension. If they are comfortable, they can massage their calves and thighs to promote relaxation and improve circulation. If they have access to a massage ball or a small roller, they can use it to roll out tight spots in their legs.

8. Posture Awareness:
Encouraging good posture while sitting can help alleviate back pain. They should sit up straight with their feet flat on the floor and avoid crossing their legs, which can impede circulation.

9. Frequent Breaks:
If possible, they should take breaks to stand up, stretch, and walk around the train carriage. This can significantly help in reducing stiffness and improving circulation.

10. Consultation with a Healthcare Provider:
If their symptoms persist or worsen, it may be wise to consult a healthcare provider. They can assess for any underlying conditions that may be contributing to their discomfort, such as arthritis or circulatory issues.

In summary, while long train rides can pose challenges for elderly individuals, implementing these strategies can significantly enhance their comfort and reduce symptoms of muscle pain and swelling. Encouraging movement, proper hydration, and the use of supportive aids like compression socks can make a notable difference in their travel experience.

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