Tired and heavy legs: causes and advice

Feeling tired and heavy in the legs is due to insufficient venous return. In some cases, specialist monitoring is required, but generally, it is possible to improve the situation by changing your lifestyle. 

 

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Daily commitments can have a major impact on our health. The fatigue that occurs after standing for several hours is certainly normal. If the sensation continues, however, it could be a venous return problem that makes your legs feel tired and heavy. Although it is not a serious illness, it can restrict normal activities and must be kept under medical supervision.

Insufficient venous return affects 20-30% of the adult population. Half are over 50 and it is five times more common in women. It also prefers obese people, sedentary, or who spend a lot of time on their feet.

In many cases, this disorder is directly related to the profession performed. In fact, spending many hours standing or sitting can negatively affect the health of the legs. Find out everything you need to know about this ailment: symptoms, causes, and tips for preventing it or improving leg health.

Why do we feel tired and heavy legs?

With the natural aging process, cell walls increase in thickness more rapidly. This leads to the blood vessels being more fragile and less functional. The task of the veins is to collect blood and bring it back to the heart. In order for blood to flow upward (in the opposite direction to gravity), the venous system in the legs has small valves that prevent the blood from moving back, as well as a muscle layer that helps pump.

When the venous return is insufficient - because pumping is poor or because the blood is stagnant - symptoms such as heaviness, fatigue, and swelling occur. This happens when fluid leaks from the veins and tissues. 

If this situation continues over time, due to the excessive pressure undergone by the walls, the veins lose their ability to contain blood. Varices and the common vascular disease known as chronic venous insufficiency (CVI) then appear .

 

 

Tired and heavy legs can be the consequence of insufficient venous return.

 You may also be interested in:  8 rules to cure varicose veins

Symptoms of insufficient venous return

Symptoms such as:

• Heaviness and edema in the legs.
• Ache.
• Itch.
• Fatigue.
• Muscle cramps.
• Nocturnal paraesthesia (feeling of numbness in the legs).
• Tingling and stiffness.
• Varices or telangiectasias. The former is larger and blue in color, the latter is smaller and red.
• Swelling that gets worse when standing or still for too long.

Among them, the most common symptoms are itching, heaviness, and pain.

Risk factors

Some factors predispose you to suffer from this condition more. These are:

• Age. Diseases of the veins affect 60% of people over 65.

• Personal medical history (previous circulatory diseases).

• Genetic predisposition (family history).

• Hormonal status (especially in the case of pregnancy, menopause, taking oral contraceptives, and hormone replacement treatments).

• Foot morphology. The flat foot, for example, decreases the muscle contraction of course performed during the walk.

Below we present other factors that can aggravate this condition and are, therefore, avoidable. We refer mainly to:

• Sedentary lifestyle.

• Stand or, conversely, sit for many hours a day.

• Prolonged exposure to the sun or heat.
• Some professions at risk including healthcare personnel, hostesses, receptionists, hairdressers, office workers, drivers, teachers, call center operators, etc.
• Overweight and obesity, especially in women. The increase in fatty tissue in the legs hinders muscle pumping which facilitates venous return.
• Constipation: causes an increase in abdominal pressure and therefore can hinder the return of blood to the heart.
• Tight-fitting clothing on legs and hips: interferes with venous return.
• Heat: dilates the veins and makes it difficult for blood to return to the heart.

By changing these factors, therefore, it is possible to prevent the problem or to calm the discomfort and avoid complications in the long run.





Some factors affecting venous return can be controlled. These include the use of clothing that is too tight.

Also read:  Relieve pain and heaviness in the legs

Tips to prevent and calm the feeling of tired and heavy legs

Improving your lifestyle is the main strategy to prevent this problem. Here are some useful tips in this regard:

• Keep your legs raised. Take breaks during the activity you are doing by lifting your legs for at least 30 minutes, 2 or 3 times a day. Sit down and rest your legs on the seat of a chair, without crossing them.
• Exercise at least 30-60 minutes a day. Exercises with weights on the legs should be avoided. Aerobic activities such as swimming, cycling, Pilates, or yoga are recommended.
• Fighting overweight by following a low-calorie diet.
• Avoid heat sources or excessive sun exposure. Coldwater baths on the legs can be helpful.
• Always sleep with your legs raised about 10-20 cm.
• Do not wear tight clothing or shoes. Choose natural fabrics because they allow better skin transpiration. A slight rise can be useful in footwear, but high heels should be avoided.
• Prevent constipation with a healthy lifestyle.
• Keep your blood pressure under control.
• Massage the legs, from the feet towards the heart; the massage stimulates circulation and reduces the accumulation of liquids in the ankles. 
• These include the use of clothing that is too tight.

The use of compression tights or bandages are among the therapeutic options.

Treatment

Feeling tired and heavy legs is not a serious health problem, but it is increasingly common. Currently, the treatments available are:

• Compression therapy: it consists in exerting pressure on the legs through the use of bandages or elastic stockings. The type of compression and the model must be tailor-made, so they must be recommended by the specialist.
• Hydrotherapy. Coldwater showers combined with massage or alternating cold and hot water stimulate venous circulation.
• Phytotherapy. Some medicinal plants, always recommended by the specialist or pharmacist, improve circulation. Among the most suitable we find ginkgo Biloba, butcher's broom or butcher's broom, hamamelis Virginiana.
• Medicines. The intake of venotonics, always under medical prescription, improves venous return.
• Vascular surgery in severe cases.

Insufficient venous return can lower quality of life if prompt medical attention is not received. We invite you to consult your doctor at the first symptoms.

 

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