The blood comes through the body through the arteries and back to the heart through the veins. 
Since the heart is in a higher position than the legs, blood at the lower extremities should be pumped against gravity . 
The contraction of the leg muscles during movement works like a pump:

  1. Compresses the veins,
  2. Push the blood up.

As it moves upwards more and more during muscle contraction, there are small unidirectional valves in the veins that prevent descent when the muscles relax. 
Women suffer more than men, especially during pregnancy and after menopause.

During periods of inactivity , such as when you are standing or sitting in the same position for a long time, the leg muscles do not contract enough to push the blood up. 
As a consequence, it accumulates in the veins of the leg. 
This can cause a feeling of weight or tension in the leg that makes:

If this disease continues to be cured, in the end the small valves in the leg veins stop functioning properly, causing:


Causes of heavy and painful legs

In addition to sitting or standing still for long periods, the causes of poor circulation in the legs are:

  • Pregnancy, sedentary lifestyle, being overweight , wearing tight clothing or crossing your legs may limit blood flow
  • Heat , moisture or excessive alcohol consumption can dilate the veins and accumulate blood in the legs. 
    In summer, the legs are heavier.
  • High – heeled or hard-soled shoes can prevent the calf muscle pump from functioning properly because ankle motion is reduced when walking
  • The time of day affects the weight of the legs, in fact, at night when we go to bed, the legs are more swollen and heavy.
  • The smoking cigarettes and damages the veins
  • Anxiety , between the symptoms of anxiety and stress are heavy legs (especially when we go to bed), dizziness or dizziness and tingling in the hands and feet.
  • Having parents or relatives who have sore legs can increase your chances of having the same symptoms. This may indicate a genetic origin .
  • Hormones and menstrual cycle , the premenstrual syndrome causes swelling throughout the body, including the legs. The contraceptive pill can cause heavy legs especially in the first 2/3 months.
  • Among thyroid disorders, hypothyroidism causes fluid retention in the legs.
  • Cancer, cancer causes negative effects on the entire body and in the final stages causes heavy and swollen legs.

Heavy legs cause a feeling of heaviness, pain in the legs and swelling. 
This disease can be caused by venous insufficiency , a condition in which the veins are unable to bring enough blood to the heart. 
The symptoms of venous insufficiency are:

  1. Pain in the legs,
  2. Swelling in the legs,
  3. Swollen feet and ankles,
  4. Hematomas,
  5. Cramps ,
  6. Varicose veins ,
  7. Burning in the lower limbs,

Venous insufficiency may also be due to poor circulation or a sedentary lifestyle. 
Patients often have a feeling of weight in their legs after sitting for long periods . 
The individual who suffers from this disorder may have the feeling that the legs have weights attached, especially when walking or climbing stairs.

Sometimes the feeling of weight can be accompanied by pain . 
However, not all patients with heavy legs have this symptom. 
When pain is present, it can be in one or both legs, but it usually feels simultaneously in both limbs.

People with heavy legs can have cold feet . 
This is because poor circulation in the legs does not allow the blood to pass freely. 
Generally, we recommend lymphatic drainage for patients who have this side effect.

This disease can be difficult to detect because there are no tests that can measure weight in the legs. 
For this reason, doctors are often based on the patient’s testimony when making the diagnosis. 
Many doctors are skeptical about this disorder and accuse their patients of being hypochondriacs, that is, they exaggerate with the sensations related to the disease.

Heavy legs can be a sign of a more serious disease  since this disorder is usually caused by circulatory disorders. 
People who experience sensations of weight or pain in the lower extremities should consider consulting a specialist to rule out heart disease.


Heavy legs during the race

The feeling of weight in the leg  after the run can occur:

  • If the legs get tired then run too much without stopping,
  • Running on hard surfaces,
  • Using inappropriate shoes.

A game or a race can increase the amount of lactic acid in the body and can cause leg fatigue. 
Also the feeling of weight in the legs can develop when you perform training in altitude or doing sprint many times.

Treatment for heavy legs during the race
Take a break and remain seated as you observe the development of symptoms. 
Put a bag of ice or ice cubes wrapped in a towel over your legs to relieve inflammation, swelling or pain. 
In the absence of trauma or injury, it is possible to apply a heating medium such as a pillow or blanket over the legs for quick relief. 
Tie your legs with a bandage or elastic stockings prescribed by the doctor and lift your feet well to facilitate the flow of blood to the heart.


Tired legs in the morning

When you have a feeling of discomfort when waking up from tired and heavy legs, it may be due to lack of sleep or low quality sleep. 
When we feel tired when we wake up in the morning, it can mean that the brain and other parts of the body (including the legs) do not get enough oxygen during sleep and the person wakes up .

This can be caused by breathing problems such as:

The feeling of tiredness may come from vitamin D deficiency . 
The lack of vitamin D is not only negative for the bones and heart, it affects the rest of the body and one can feel fatigue and fatigue as a consequence.


Heavy legs during pregnancy

Another frequent discomfort in pregnancy (especially at the end) is the feeling of having “heavy legs”. 
Sometimes the sensation is of walking with lead boots, especially after standing or sitting for long periods.

Among the reasons exist:

  • The increase in circulating blood volume causing vasodilation,
  • Retention of water and sodium (Na +),
  • In certain positions, the uterus may compress the inferior vena cava and therefore may loosen the venous return towards the heart,
  • Decreasing albumin levels in the blood reduces oncotic pressure (which draws fluids out of the cells into the blood). The consequence is the accumulation of fluid in the extracellular space that causes swelling.

It is best to be active if possible because this helps to improve circulation.


Symptoms of heavy legs

The first symptoms that appear are discomfort in the feet and legs at the end of the day. 
Usually, the symptoms pass through the bed at night because the horizontal position favors the return of blood to the heart. 
Discomfort can cause:

  1. Cramps in leg muscles,
  2. Cold feet
  3. Tiredness ,
  4. Hassle.

The ankles may swell and the person may have:

  1. Itching in the legs ,
  2. Color change.

Skin lesions or abrasions may heal slowly.


Treatment for heavy and sore legs

There are some supplements that contain natural extracts such as flavonoids that the doctor may recommend for the health of the leg veins. 
Flavonoids are plant-derived antioxidants that:

  • They strengthen the walls of blood vessels,
  • Improve blood circulation.

In case of heavy and swollen legs, your doctor may prescribe some medications , including troxerrutin (Venalot). 
If leg pain becomes a problem, your doctor may prescribe:

The first treatment for heavy legs is lifting your feet while you sleep or sit for long periods.


Heavy and sore legs remedies

Some simple lifestyle changes can help keep your legs and veins in proper condition.


  • Perform regular exercises to strengthen the leg muscles and increase the efficiency of the muscle pump that pushes the blood toward the heart. 
    An hour of daily exercise with the legs (walking, pedaling, running) is necessary to stimulate circulation and not have swollen legs. 
    Standing or housewife work is not useful for stimulating blood circulation.
  • If you are sitting or standing for long periods of time, contract and relax your leg muscles, elevate your heels and move your toes.
  • Keep your legs, ankles and feet moving during the day.

Diet and nutrition
When you are overweight, you need to lose weight . 
Follow a balanced diet, increase the amount of fruits and vegetables, reduce snacks and saturated fats.

According to the blood type diet , avoid drinking too much because this promotes water retention. 
In addition, carbohydrates act as sponges and absorb many fluids, so avoid foods rich in starches and carbohydrates, especially cereals.

According to hygienism (a type of natural medicine), fruits and vegetables are natural diuretics because they contain too much potassium and are low in sodium. In contrast, processed foods:

  • Contains sodium,
  • Promotes the development of swelling in the legs.


Natural and Home Remedies for Heavy Legs

Bathing with Epsom Salts
A salt bath can reduce swelling, inflammation and pain caused by edema. 
Sal remembers the excess fluids and toxins from the body to the outside.

  • Pour 2 cups of Epsom salts into a hot tub.
  • Stay in the tub for 15 minutes
  • Repeat 3 times a week.

Flax Seeds
According to Ayurvedic medicine, flax seeds are an effective remedy for edema. 
The anti-inflammatory properties of flaxseed can help reduce swelling.

  • Pour ½ teaspoon ground flaxseed into a glass of warm water.
  • Drink 2 times a day.

Eucalyptus, Mint and Lemon
These ingredients are useful for creating an effective blend in case of swelling and pain in the legs. 
They have properties:

  1. Analgesics,
  2. Anti-inflammatory,
  3. Relaxing.

According to a 2013 study published in Evidence Based Complementary and Alternative Medicine, eucalyptus essential oil reduced inflammation, pain, and swelling in patients after knee joint replacement surgery .

  • Pour 2 tablespoons of coconut oil into a jar.
  • Add 2 or 3 drops of each essential oil.
  • Mix the ingredients together.
  • Apply the mixture to the affected areas and massage for 5-10 minutes.
  • Repeat twice a day.

Among the herbal remedies there are herbal teas with the following ingredients:

  • Asiatic spark,
  • Blackcurrant (Ribes nigrum),
  • Ruscus aculeatu,
  • Rosehip.

Useful Tips for Heavy and Swollen Legs

  • Try not to cross your legs for a long time because this restricts the flow of blood in the veins.
  • At work, when you have to stand for long periods, wear comfortable socks and shoes.
  • Try to move the body weight from one leg to another at regular intervals, rather than letting it be a single leg to withstand most of the exertion.
  • Avoid wearing tight clothing, especially those that are tight at the waist, upper thighs and legs. These clothes hinder the blood flow to the heart and may worsen leg pain.
  • If you smoke, it is recommended to stop smoking. 
    In addition to decreasing leg pain, stopping smoking is the most effective way to improve health and reduce the chances of premature death.
  • Wear comfortable shoes
  • To massage the legs
  • Rinse your legs with cold water
  • Among the home remedies you can do a foot bath in warm water and baking soda to absorb excess fluid.
  • When your legs are tired and sore, lying down with your legs elevated on a cushion or pillow lifted above the level of the heart helps ease the discomfort.


Which sport to practice?

We recommend cycling, walking, swimming and skiing. 
Horseback riding is not recommended because it forces you to maintain a firm position that decreases venous and lymphatic return.

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