Heavy legs: causes and how to get rid of it

Feeling heavy in the legs is a common cause of complaint for many people, especially those who spend a lot of time standing. A person may experience fatigue, discomfort, pulling sensations, and soreness. Sometimes it happens in perfectly healthy people due to excessive workload and insufficient rest, as well as in people with problems with veins and vessels of the lower extremities.

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Causes of heavy legs

“If you regularly experience heaviness in your legs, you should see a doctor to find out the cause of the discomfort. The doctor will determine whether the condition of the legs is related to the vessels of the lower extremities or whether it is just normal fatigue after physical exertion. If there are problems with vessels, the treatment scheme is selected individually. If the heaviness occurs after physical exertion, ordinary or percussion massage, hot bath, LFK, ointments, pressotherapy will help”.

Among the reasons why heaviness appears, we can distinguish several.

Varicose veins. This is a condition that is accompanied by a violation of blood flow and the work of valves. In such a case, the blood back to the heart is not transported efficiently enough.

Edema. Due to fluid retention in the tissues, swelling of the legs appears and there is a feeling of heaviness. This can be caused by various diseases or long physical exertion.

Restless legs syndrome. This condition is characterized by an inability to feel comfort in the legs at rest, which can cause discomfort.

Muscle fatigue. Appears if your legs are subjected to heavy physical activity. It is not at all necessary to do squats with a barbell or run 10 kilometers. For some people, walking or standing a lot is enough to make their legs feel heavy. Waiters, bartenders, surgeons, office workers, hairdressers are often affected.

Insufficient blood circulation. Various diseases and conditions lead to poor circulation in the legs, which can cause discomfort and leg fatigue.

Pregnancy. In the body of the future mother, the volume of blood increases, which additionally loads the vessels and veins. Also, the fetus and uterus squeeze the vessels of the small pelvis, which prevents normal venous outflow.

Improper diet and overweight. Due to the large consumption of high-calorie food, especially fatty and fried, a person gains excess weight. This increases the risk of developing diseases of the lower extremities. Also with severe obesity there is a strong load on the vessels of the legs.

Uncomfortable shoes with high heels. Wearing such shoes keeps the muscles in statistical tension, not allowing them to contract in full amplitude. Vessels are squeezed, the outflow of blood is disturbed, which can cause discomfort in the legs and increases the risk of varicose veins.

Sedentary lifestyle. With a sedentary lifestyle, muscles work little, blood stagnates, and vein walls stop contracting. Over time, the vessels are stretched, because of which their normal work is disturbed.

Age. As we age, the vessels lose elasticity and strength. As a result, the work of veins and vessels deteriorates.

How to prevent heaviness in the legs?

These recommendations will suit both those who intensively train three to four times a week, and those who lead a sedentary lifestyle.

Massage. A light foot massage reduces tension and swelling, relaxes muscles, improves lymphatic drainage and stimulates blood circulation. It will improve the overall condition of your legs and reduce the feeling of heaviness.

Change the position of your legs throughout the day. Do not sit or stand for too long. Change the position of your legs regularly and do small exercises. This will help improve blood flow and reduce swelling.

Wear comfortable shoes. If you regularly feel heaviness in your legs, favor comfortable shoes, and avoid tight and high heels.

Use compression knitwear. Special elastic garments that are worn on the legs or other parts of the body to support blood vessels, muscles and tissues. They provide compression, which is pressure that helps improve circulation, reduce swelling, and decrease fatigue and heaviness in the legs.

Apply cold showers or ice. They constrict blood vessels and reduce swelling and heaviness in the legs. You can use compresses or immerse your feet in cold water. But use this method wisely!

Drink plenty of clean water. Water helps your body flush out toxins, maintains proper blood circulation and moisturizes tissues, including the skin on your feet. Not drinking enough water can lead to dehydration, which can make your legs feel heavier, cause swelling, and lead to other problems. Try to drink enough water throughout the day to keep your body well hydrated.

Adhere to a healthy diet. Eating foods rich in potassium and magnesium (bananas, nuts, green vegetables) can help reduce swelling and heaviness in the legs.

Cut down on unhealthy habits. Smoking and alcohol consumption have a negative impact on the body, causing various diseases. Abandoning bad habits improves the cardiovascular system, which, in turn, will have a positive effect on the condition of the lower extremities.

Exercises to relieve the symptoms of heavy legs

To reduce fatigue and the feeling of heaviness in the legs, perform simple exercises with light to moderate load. For example, walking, leg lifts, circular foot movements, gentle stretches, calf muscle exercises, and MFR roll exercises.

Flexion and extension of legs lying on the back

Technique

Lie on your back with your legs bent at the knees. Make a slight bend in the lower back, avoid a strong bend.
For convenience, you can put your palms under your lower back. This will better stabilize the body and relieve unnecessary strain.
Next, lift your legs up so that your heels come off the floor. Relax your neck, it does not need to be tense. Press your shoulder blades to the floor.
As you exhale, bend your legs at the knees, straightening them. Hold for one second.
As you inhale, smoothly and under control bend your legs back to the starting position.

Perform one approach of 10-15 repetitions. You can do both legs simultaneously or alternately. Rest after the exercise – one minute.

Leg roll for MFR

Technique

Choose a hard surface and take a massage roll for MFR.
Sit with the back of your thighs on the roll and rest your hands on the floor. Use your hands to push yourself so that the roll roll rolls over your leg muscles.
Work on different parts of the leg, smoothly moving from the back of the thigh to the side of the thigh and then to the front of the thigh.
If you feel a pronounced pain or discomfort on some part of the body, fix on this point and gently press the roll for 60-90 seconds.

Perform the exercise for 5-10 minutes. You can do one leg or two at the same time. Rest is one minute.

Foot massage

Technique

Place a body bar, barbell or MFR ball on a hard flat surface.
With the foot of the right leg rest on the projectile, the left foot is on the floor. For better balance, you can hold on to the wall with your hands during the exercise.
Then slowly roll the projectile on the foot forward and backward. You may feel a slight soreness.
Try to affect the entire surface of the feet (from heels to fingertips).

There is no time limit. It is recommended to perform until the feeling of warmth in the feet. Two approaches of three to four minutes for each foot will be enough. Rest between approaches – one to two minutes.

Rolling from heel to toe

Technique

It is necessary to stand barefoot on a flat surface, so that the feet are in close contact with the floor. The back is straight. Scapulae together, chest forward.
Hold the support with your hands to keep your balance.
As you exhale, lift yourself upwards with a powerful movement due to the toes of your feet. Hold in this position for one to three seconds. The higher the level of athleticism, the longer stay in the upper point.
As you inhale, roll smoothly from toes to heels.

Perform two or three approaches of 10-20 times. Rest between approaches – one to two minutes.

Circular rotations of the feet

Technique

Sit on your buttocks with a flat back and straighten your legs forward. Make a slight bend in the lower back, rest your hands on the floor.
You can place an MFR roll under your heels for comfort.
Make smooth circular rotations of the feet inward and then outward.
Breathing is even, measured. It is important to make circular amplitude movements.

Perform three approaches for 60 seconds. Rest between approaches – one minute.