Have the heavy legs is a problem that mainly affects women. It is mainly explained by a poor blood circulation.
To relieve heavy legs, for example, you can raise them and move your ankles. But it exists many other solutions which we will present to you in this article!
Why do your legs feel heavy?
Heavy legs come mainly of a venous insufficiency and/or a poor blood circulation.
Age and gender play a big role:
- THE women are more affected, because veins have some receptors sensitive to estrogen.
- This is a problem that is increasing in aging, because the vein walls they tend to to relax with age.
There pregnancy also has its role to play. Indeed, when you are pregnant, you face a hormone spike. Which tends to dilate the veins. There blood circulation is therefore disturbed.
THE hormonal imbalances will also accentuate venous return problems. They will in particular weaken the vascular wall.
Just like the hormonal contraception, which can have a negative effect on the veins and the arteries.
This problem of heaviness in the legs is also frequent in women who practice these professions :
- Waitress
- Hairdresser
- Nurse
- Flight attendant
Factors that increase heavy legs
Your feeling of heaviness in the legs maybe accentuated by :
- The fact of trample all day long.
- There heat which causes your veins to dilate.
- THE overweight, your legs experience greater pressure.
- THE cholesterol which weakens blood vessels.
- There sedentary lifestyle and the lack of activity.
- A static position (standing, sitting or lying down) continues.
- heredity.
- A bad nutrition and consumption alcohol.
- THE smoking which reduces the tone of your veins.
Be careful if you fly
THE long journeys by plane can also cause blood circulation problems. Mainly, because you stay sitting for long minutes.
So, if you have one or more long flights planned (this also works for car trips):
- Wear wide clothing And comfortable.
- If they have been prescribed for you, put support stockings.
- Get moving your feet and make ankle flexions.
- try walk down the aisle of the plane if possible.
- Drink regularly, because cabin pressurization quickly dehydrates.
What are the symptoms ?
This sensation generally appears at the level of ankles and calves. It extends to all over your leg, Who swollen and seems to you heavy.
There are also other symptoms:
- You have cramps and tingling during the night.
- You have feelings of burning in the legs.
- You can not not stand for long.
- You have pain when you walk.
- You feel tingling and stiffness in your legs.
- Your legs become numb.
- You constantly need to move your legs.
- Your legs itchy.
When should you consult?
If one or more of following signs appear, make an appointment with your doctor quickly.
- Your situation is not improving over time.
- Of the varicose veins of at least 3 mm in diameter are visible.
- Your skin turns red and signs of infection are visible.
- You feel fever.
- One of your legs East more swollen than the other.
- One of your legs East red And hot.
How are heavy legs explained?
Poor blood circulation
THE tissues in your legs (bones, skin, muscles) have need to be fed through all of your blood vessels.
- THE arteries take care to bring the blood filled with oxygen.
- THE veins make collect the waste towards the heart.
There blood circulation so both directions : one direction go and a meaning back. Sometimes the sense of return maybe complicated, because the leg veins face the gravity.
They therefore have need help getting blood back to the heart. They are therefore entitled to a helping hand through:
- THE movement of your diaphragm when you breathe.
- THE valves in your veins (we'll tell you about it a few lines below).
- There pressure in your feet and the contraction of your calves when you walk.
And when all this is not working well, THE venous return does not work properly…
Blood does not return to the heart And stagnates in your legs. As a result, the veins dilate and swell, creating the feeling of heavy legs.
There poor circulation blood can also come from a heart dysfunction, of the arteries or some veins. But that's another subject.
Venous insufficiency
It translates into a valve malfunction (here we are 😉). The valves are in a way valves located in your veins.
They allow blood to flow back to the heart without going in the opposite direction.
A venous insufficiency problem can explain by a blood clot and/or a cholesterol deposition in the veins.
When this happens, the valves no longer work properly. They are sometimes even destroyed. There blood circulation is then disturbed and goes in all directions.
The veins no longer return blood efficiently until your heart, causing this feeling of heaviness.
An edema problem
Edema may form and cause this feeling of heaviness and swelling in your legs.
How is it formed? When the walls of your veins become fragile and then become permeable.
When this is the case, a fluid accumulation can be created outside your ships blood.
And it's what will cause edema. He will do pump up your legs and cause this feeling of heaviness, in short you understood…
How to relieve heavy legs on a daily basis?
Now that you know more about the why and how of heavy legs, it's time to see in what ways you can relieve them !
1. Elevate your legs
Above all while you sleep ! When you sleep, being still slows your blood circulation.
You can raise the feet of your bed about 15 cm in order to create a slight slope for your legs. This will make it easier for the blood to return to the heart.
Before sleeping, or when you are lying down, you can do some pedaling movements with legs in the air. This will help promote venous return.
A little exercise to do regularly at home
On your couch, in your bed or on the floor:
- Lie down and raise your legs vertically.
- Slowly pull your feet toward you, pushing your heels toward the ceiling.
- Hold the position for a few seconds while breathing.
- Then release and do the reverse.
- Stretch your toes toward the ceiling while inhaling.
Repeat these movements ten times to lighten your legs. Do this exercise several times a week to relieve you!
2. Exercise, get moving
It is important to practice physical activity, because during the effort your muscles contract. What promotes blood circulation.
As for the activities, you have the choice, they will all be good for your health:
- There walk (minimum 30 minutes per day)
- There running
- THE bike
- Aquabike (bicycle in water)
- There swimming
- There gymnastic
- There dance
You can even do sport from home. YouTube is full of fitness classes you can do for free at home: yoga, pilates, HIIT, etc.
However, avoid sports that cause impact too brutal like tennis, squash, basketball, etc.). The shocks crush your arch and your veins.
Also avoid sports who tend to block blood circulation as the ski Or the horse riding.
3. Adopt good postures
When you are seated, try keep your legs straight (put them on a footrest if possible). Avoid crossing them, and move them regularly.
The fact of having the legs bent at the knees can to slow down the return of blood to the heart.
If you know you have to stand or sit for a long time, take regular breaks to move. Stretch your legs by walking a little.
Move your feet, toes, do ankle bends, stand on tiptoes, etc. All this will help restart your blood circulation.
4. Avoid exposing your legs to heat
The heat will dilate your veins, which will accentuate your feeling of heavy legs.
That's why you must avoid :
- THE baths too hot.
- THE saunas and the hammams.
- To remove hair from hot wax too regularly.
- From you expose to the sun too long.
- THE floor heating.
5. Say goodbye to tight clothes
If you are a fan of pants or some skinny jeans, skinny, etc. unfortunately it is better for your legs than you leave them in your cupboard…
Avoid clothing and shoes that are too tight, such as:
- THE high boots Who compress the calves.
- THE belts too tight.
- THE tights with elastic that compresses the calves.
- THE shoes too tight and to heels too high.
Conversely, prefer of the comfortable clothes, of the loose pants and shoes that don't squeeze you.
You can continue to wear heels, but no higher than 2 to 3 cm. They will also help you to accentuate the pump effect while walking.
6. Adopt a healthy lifestyle
It all starts with a balanced diet
Eat enough proteins. They participate in proper functioning of the venous system.
Consume fiber-rich foods Who promote blood circulation and strengthens your immune system.
Turn to lipids rich in vitamin E : almond, olive oil, etc. They help slow the aging of vein walls.
THE foods rich in vitamin C are also your best allies. Citrus fruits, in particular: orange, grapefruit, etc.
Eat lots of fruits and vegetables packed with antioxidants. The more color you have on your plate, the more antioxidants there are.
Avoid foods that cause vein congestion such as alcohol, coffee, spices and tea.
Rather prefer those who can help to have good blood circulation : ginger, goji berries, dark chocolate (minimum 70% cocoa), etc.
Pay attention to your weight
See to control your weight in order to avoid excess weight. For what ? Because the fat cells (which store fat) weigh on your veins.
Hydrate yourself
Drink water regularly throughout the day. When you don't not hydrating enough, your blood is less fluid. Additionally, say goodbye to alcohol which dilates the veins and arteries.
Try to quit smoking
Tobacco should also be thrown in the trash. Smoking reduces the tone of your veins And increases the risk of phlebitis.
7. Don't be afraid of compression stockings
By exercising a pressure on your ankle, they have a bit of same effect as a massage. A pressure that becomes less and less strong up to the top of your legs.
It's here venous compression which will allow to improve your blood return :
- The compression decreases the diameter of the vein.
- THE blood flow, he always remains constant.
- There blood circulation speed is therefore faster.
Compression stockings allow to avoid swelling, and of ease the pain. But if your legs are already swollen, they won't make them deflate.
What's interesting about support stockings is that they can be reimbursed up to 60%. For that :
- They must be you prescribed by a doctor.
- You must buy in pharmacy or in a orthopedic store.
8. Make cold water your best friend
She will help decrease the diameter of blood vessels and therefore facilitate their contraction.
For example, you can pass a cold water jet on your legs. Going up from your ankles to your thighs.
You can also make cold water foot baths. Use a bag of cold water that you put in the freezer before, or ice cubes to cool the water well. Immerse your feet in your basin for about 10 minutes.
9. Have good habits
Whether at work, at home, or outside, it doesn't matter! For example, you can:
- Take the stairs instead of the elevator.
- Get off a bus, metro or tram station before your stop.
- Walk or take the bike instead of the car for short trips.
- Walk 15 minutes after your meal during your lunch break.
These are examples, but the aim is to try to use your legs as much as possible to move around and don't stay too static.
What are the most effective care and treatments?
1. Herbal medicine
Phytotherapy is quite simply using plants to heal naturally. Plants contain antioxidant substances which we call the flavonoids.
They are interesting because they help strengthen the walls of your veins and, because they thin the blood.
We can find these flavonoids in plants like little holly, THE cypress, there horsetail, etc.
There are also capsules or some herbal gels like vine leaves or horse chestnuts. They can help you relax and to refresh your legs.
So you can eat them in herbal tea, in the form of food supplements or apply them with a freeze.
If you are pregnant, Pay attention, Ask for your doctor's opinion before starting a herbal treatment.
2. Massages and drainages
To relieve swelling in your legs, lymphatic drainage is a good solution. There pressure applied during drainage will allow reduce swelling. However, it is not effective in prevention.
Your sessions lymphatic drainage can even be supported by social security, if they are prescribed by a physiotherapist.
Leg self-massage can also help you. Massage your legs from bottom to top with cream or gel (with menthol, horse chestnut, red vine, etc.) for a feeling of freshness.
Another technique is to massage your arch with a tennis ball that you place under your foot. Roll it to activate your blood circulation.
3. Venotonics
These are medications that will increase the tone of your vein walls, allowing to pump blood more efficiently. Hence their veno-tonic names.
There are two types : those based plant extracts and those based on synthetic molecules.
Over a short period of time, they can relieve in reducing the impression venous insufficiency and your feeling of heaviness.
They are to be taken in addition to a healthy lifestyle. Otherwise, their effects will be barely visible.
Grandma's best remedies and tips
1. Red vine in herbal tea or in a foot bath
We have already mentioned the red vine above, without going into detail. This plant has a protective action of the veins, particularly at the level of their permeability.
It contains lots of flavonoids, as well as natural dyes. They allow to increase the resistance of small blood vessels.
Red vine leaves are also rich in organic molecules (polyphenols) which promote blood circulation.
It is mainly its leaves, seeds and skin that are used. Whether in herbal tea or in a foot bath.
In herbal tea
- Add 5 to 10 g of red vine leaves in 25 cl of boiling water.
- Let it steep for about 5 minutes.
- Drink it twice a day.
In a foot bath
- Put 2 tablespoons of dried leaves in 1 liter of water.
- Boil for 2 minutes.
- Remove the water from the heat and let sit, covered, for 10 minutes.
- Once the water is cold enough, pour it into a basin.
- Then all you have to do is immerse your feet for 20 minutes.
2. Green clay compresses
Green clay will mainly help you tone your vein walls and to decongest blood tissues.
You can apply it as a paste on the compresses or on a clean cloth.
To make the dough:
- Put 3 tablespoons of green clay in a large container.
- Pour 50 cl of lukewarm water and mix at the same time.
- Be careful, do not use an iron utensil to mix.
- The effects of clay disappear with iron, use a wooden spoon.
- Let sit for 1 hour.
Afterwards, apply the paste to compresses, or a clean towel or gloves if you do not have compresses. Place them on your ankles and your calves.
Leave to apply for approximately 20 minutes, Or until the clay becomes dry. If clay has stuck to your skin, clean it with a little water.
3. Witch hazel decoction
Witch hazel is a plant promoting blood circulation and the venous return. For relieve your heavy legs, you can combine it with other plants such as red vine, hazel, horse chestnut, etc.
You can consume witch hazel in infusion or in decoction (you immerse the plant in boiling water and let it boil for a few minutes).
To make your decoction:
- You will need 30g of witch hazel leaves per cup.
- Place the leaves in cold water.
- Boil the water for a minimum of 15 minutes and a maximum of 30 minutes.
- Let the preparation sit and infuse overnight.
- Drink the decoction the next day.
You can also use it as a compress as for green clay:
- Take the same quantities as for the decoction.
- Add 10 g of young twigs and pieces of bark for ¼ liter.
After infusing, let it sit overnight and apply the decoction to your skin with a compress.
4. Massage oils
Massage essential oils are interesting because they can help facilitate venous return.
For example, you can choose essential oils with lemon, green cypress, patchouli, etc.
Do not apply them directly to your skin. Mix them with vegetable oil. Then you just have to massage in small circles. Go back from feet to knees to relieve you.
Attention, if you are pregnant, Ask for your doctor's opinion before using essential oils.
An example of a massage oil to make yourself
Could you do your own oil with a aloe vera gel and peppermint and cypress essential oils. They each have their advantages:
- The aloe vera will bring a invigorating and refreshing appearance.
- The 2 essential oils have some circulatory properties.
If you don't have no aloe vera gel, you can use argan vegetable oil Or sweet almond For example.
To make your massage oil, you will need:
- 30 g of aloe vera gel or vegetable oil of your choice.
- 10 drops of peppermint essential oil.
- 5 drops of cypress essential oil.
Put everything in a container and mix with a whisk to obtain a homogeneous oil. Then pour it into a bottle.
All you have to do is apply it and massage your legs from bottom to top to relieve your feeling of heaviness.
To conclude
There feeling of heavy legs is mainly explained by a poor blood circulation. Several causes can be at the origin, such as staying in a sitting Or standing for too long.
If you feel tingling, of the stiffness where the need to stretch your legs, feel free to move your feet, THE ankles and to walk a little.
There are also care (phytotherapy, venotonics, drainage) and grandmother's remedies (herbal tea, compresses, decoction) which can help you relieve you.
Aquabike to relieve your heavy legs
We have already mentioned aquabike at the beginning of this article, but without telling you more.
For those who don't know aquabike, it's simple: you pedal on a bike immersed in a pool.
In addition to helping you eliminate cellulite, aquabike is ideal for improving your blood circulation.
For what ? Because when you pedal, water has a massaging effect And your leg muscles contract. What will then promote blood return to the heart.
So if you want relieve your heavy legs, try the aquabike. Book your first session in our Aqua by studios and join us! 💦
