“10-minute leg elevation” trend: Science backed benefits for circulation and more |

These days a viral trend of “10-minute leg-elevation” is all over social media platforms. Many claim that this practice can provide 8 hours of rest in just ten minutes. Popular fitness trainer Justin Agustin, who has over 2 million followers on Instagram, has also shared a similar post listing the benefits of the ten-minute leg elevation practice. While the “8 hours of rest” may sound exaggerated, science suggests that this practice can provide benefits for better blood circulation and vascular health.

How to practice leg elevation

What science says about the benefits of leg elevation

Scientific research and peer-reviewed articles provide evidence of some health benefits of leg elevation.

Improved blood circulation A study reviewed by NIH found that elevating the legs increased skin blood flow by approximately 40–45% in individuals with chronic venous insufficiency. This improvement was attributed to enhanced microcirculatory flow velocity. Reduces fluid build-up or swellingLeg elevation helps drain excess fluid from the lower limbs, reducing swelling. A study published in theJournal of Korean Foot and Ankle Society investigated the effect of leg elevation height on swelling reduction in patients with postoperative acute ankle fractures. The study found that both high and low leg elevation effectively reduced leg swelling and pain.

Supports heart function and blood pressureA study published in BMC Anesthesiology and reviewed by NIH found that passive leg elevation during spinal anesthesia significantly reduced the incidence of postural hypotension (low blood pressure). Women who elevated their legs had about 50% fewer drops in blood pressure compared to those who didn’t.In simple terms, the study suggests that leg raise exercise can help maintain healthy blood pressure, support heart efficiency and reduce fainting associated with low blood flow. This overall process can further help the body feel more at ease and promote a sense of relaxation and calm. Beneficial for People with varicose veinsStudies suggest elevating the legs can help reduce pressure in the veins of the lower limbs, which is particularly helpful for people with varicose veins or chronic venous insufficiency.NIH study showed that elevating the legs significantly reduced ambulatory venous pressure in patients with venous leg ulcers and chronic venous disease. Reducing pressure in the veins helps relieve symptoms such as pain, swelling, and heaviness in the legs.Leg elevation is generally a safe practice but for some individuals it can be risky. People with severe cardiovascular disease, individuals with a history of blood clots in the legs, pregnant women, people with high blood pressure or someone who had a recent surgery, should consult with a healthcare professional before trying leg elevation.Disclaimer: This article is for informational purposes only and does not constitute professional advice. Before practicing leg elevation practice individuals should consult a medical professional to avoid any complications.