The sensation of heavy legs is relatively common. There are many causes, but this uncomfortable feeling is generally due to stagnant venous circulation. In addition, standing for long periods, alcohol, smoking, a sedentary lifestyle, being overweight, etc., can also cause this sensation of heavy legs. This sensation is often synonymous with chronic venous disease. Discover how to effectively combat heavy legs.
1. Avoid heat
When suffering from venous problems, it is preferable to avoid high temperatures and therefore heat. This means avoiding hot baths, sunbathing, hot wax hair removal, etc. With heat, veins dilate more, legs swell, become painful, and the risk of phlebitis is tenfold.
2. Opt for cold showers
Cold is the best alternative to promote venous return. Just as with relieving varicose veins, when you feel your legs starting to swell, pour a cold water jet over your legs to soothe this uncomfortable sensation.
3. Don't neglect foot baths
In the same vein as the previous point, don't hesitate to take regular foot baths, especially after a day of work, to relieve the accumulated pressure in your feet and legs. Pour water with a few drops of essential oils of your choice and a little salt, and relax for about ten minutes.
4. Avoid high heels
High heels promote swollen feet and this sensation of heavy legs. Wearing them occasionally is fine, but daily use can lead to poor venous return. It is advisable to wear heels of about 3 cm maximum.
5. Opt for appropriate clothing and shoes
Your clothing style may be slightly impacted daily. Indeed, to relieve this sensation of heavy legs, you should avoid wearing tight clothing and prefer loose clothing. Avoid high heels as explained previously. Wear shoes capable of absorbing shocks, use orthopedic insoles and do not neglect wearing compression socks daily.
6. Drink at least 1.5 to 2 liters of water per day
Drinking plenty of water helps to improve blood circulation but also helps the kidneys to eliminate waste and excess minerals. Therefore, drinking a lot of water could regulate this feeling of discomfort. Furthermore, sparkling water is to be preferred to limit this sensation.
7. Get a manual lymphatic drainage
Lymphatic drainage is a massage technique that stimulates lymph circulation. Performing a lymphatic drainage at home manually or in a salon helps to detoxify the body, it helps to limit water retention, helps to restore skin tone, and finally helps to decongest heavy legs.
8. Massage your legs regularly
In addition to the well-being aspect, massaging the legs helps to relax muscles, to strengthen the legs, and also the plantar arch. Regularly performing manual massages with essential oils or with specific massagers could relieve this uncomfortable sensation in the legs.
9. Use an acupressure mat
The acupressure mats are equipped with strategic points that will relieve, soothe, relax, and stimulate blood circulation. It is a perfect solution to effectively relieve heavy legs.
10. Elevate your feet, especially when sleeping
When suffering from heavy legs, nothing beats elevating your feet whenever possible. That is, use a footrest when you sit for too long or a booster cushion when you sleep. Venous return will be better with a slight elevation.
11. Favor certain sports
Exercising is well known to be good for health, but when suffering from severe heavy leg sensations, sports like gymnastics, swimming, dancing, cycling are preferred over overly intense sports that will excessively strain your plantar arch. In this case, avoid tennis, basketball, judo, horse riding, etc.
12. Walk at least 20 minutes a day
Walking for 20 minutes can improve circulation in your legs, and after a meal, walking can help eliminate blood sugar more easily while toning and strengthening muscles.
13. Improve your diet
The sensation of heavy legs can also be due to being overweight. Therefore, controlling your diet and eating healthier would limit the risks. To do this, limit foods too rich in sugars and fats, consume more vegetables and fruits rich in antioxidants, prefer white meat to red meat, eat more protein like eggs, lentils, quinoa, fish, etc.
14. Opt for better postures daily
By better posture, we mean:
- Do not cross your legs when sitting or lying down
- Do not keep them bent on your knees
- Elevate your feet whenever you can
- Do not stay in the same position (sitting or standing) for too long
- Do small stretches from time to time
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