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Key learnings:

  1. Learn about draining legs and how to do it. 
  2. Learn the benefits of draining legs exercises 
  3. How long do you need to do the exercise? 

We spend a lot of our time sitting or standing. For this reason, it often feels good to kick back and relax once in a while. Even people who do sports such as cycling or running or after a hard training session will have blood clots in their leg muscle fibers unless they elevated them. 

A hard workout means creating lactic acid and residual metabolic waste that stays on your feet, slowing down post-ride recovery. Raising the legs above the heart increases blood flow and thus increases the level of oxygen in the blood which helps to provide the necessary nutrients that repair the leg muscles and eliminate all those bad things. But it does not remove lactate or lactic acid from your leg muscles or prevent blood from clotting in your legs.

That means, you can get some health benefits by keeping your feet up and your feet elevated.

In this article, we will take a closer look at the health benefits of draining your legs, how long you should drain your legs, and what precautions to take.

Is draining your legs good for you?


If you place your feet at a 90-degree angle, opposite a wall, it really lets your body recoup and recover. In short, it brings blood back to your heart and also stimulates the circulation of lymphatic fluid. So you can say that draining your legs is actually good for you. Some benefits of draining your legs are given below:

Stress relief: Standing for a long time puts pressure on your veins which often causes pain in the legs. But when you stretch your legs the pressure goes down and your veins break.

Reduces swelling: Lack of height means gravity has a constant effect, causing swelling in your legs and feet. You can use gravity to your advantage by stretching your legs to reduce swelling. 

Relieve muscle tension: Fatigue and pain in the lower body can be relieved by raising your legs several times a day. It can relieve tension from your legs, buttocks, and legs and relieve some of your pain.

Good blood flow: When you stand or sit with your feet on the floor, your veins work extra hard to pump blood to your heart. By kicking your feet above your heart, you can normalize blood flow and reduce the risk of your veins overwork.

How long should you drain your legs?


You can lift your legs in many ways. Lift chairs make the height of the legs as easy as possible. With the touch of a button, you can move your legs to the correct position in a relaxed and optimal position. Without an elevator chair, you can try to elevate your legs by lying on the floor or sitting on the sofa. Here’s how to do it right and how much time you need to do:

Properly elevate your legs:

Above the heart: If you want to get the best results, keep your legs high enough to be above your heart. Thus, gravity will quickly carry the built-up fluid towards your heart to relieve swelling and pain.

Promoting at intervals: Sometimes the most convenient way to elevate is to do it at breaks. Spend 20-30 minutes raising your legs, then take a break and elevate them again later in the day.

Repeat throughout the day: How often you stretch your legs depends on the person. Try 2-3 times a day for 20-30 minutes and if the swelling still persists, you can repeat a few more times.

Adjust the frequency over time: When the swelling and pain start to get better, you can increase them less frequently if you want, even once a day if you want.

When should you drain your legs?

If you stand or sit for a long time, blood may accumulate in the veins of your legs. This can cause your legs to swell or cause pain in your legs. This can lead to many problems with your walking. It can lead to increased pressure on these veins which in turn can contribute to the development of conditions like varicose veins.

In that case, draining your legs can help reduce the pressure on your legs which has blood clots. If you stand for a while, sitting with your legs elevated can help reduce the pressure and tenderness of tired legs.

What does putting your legs up against the wall do?


Putting your legs up against the wall has many therapeutic benefits ranging from relieving stress to reducing headaches. To get the most out of the posture, practice it once or twice a day. You can pose alone or use it in your regular yoga practice. You can get benefits such as: 

  • Deep relaxation
  • Reducing knee pain
  • Stress relief
  • Relieve tension in the neck
  • Calms the mind
  • Relieves leg and foot cramps
  • Helps with back pain
  • Eliminates foot fatigue



Elevating your legs can benefit your health in many ways. You can use foot height to ease symptoms from varicose veins and help reduce swelling.

Make sure you have adequate support on your back and legs before trying to elevate your legs. If you have an underlying health condition, be sure to talk to your doctor before trying to stretch your legs.

Coach Damian

Damian is a head coach and founder of Cyklopedia, which was created with one goal to help everyone be faster cyclists by structured training plans, healthy recipes, and nutrition plans. Damian is racing and coaching for over 10 years, working with athletes all around the world.

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