What to do if your legs are swollen, heavy and sore after a day's work? How to get them back in shape? We have reliable methods for heavy legs. Thanks to them you will get rid of leg pain and prevent varicose veins.

Heavy, swollen legsis a problem for many women. Why doesleg swelling appear ? The vertical position of the body means that the blood, flowing through the veins from the legs towards the heart, has to do a tremendous work. In order for her to reach her destination, she is assisted by a muscle pump which pushes the blood upwards with systematic contractions. Venous valves protect us from its downward movement (according to the law of gravity). But these only work efficiently when the legs are working, i.e. when we are walking, cycling, running. If we don't move for a long time, the pressure in the veins will increase significantly, which can damage the veins and valves. To prevent this from happening, the water contained in the blood penetrates through the walls of the vessels into the tissues. This relieves the pressure but keeps the legs swollen. And we have a new problem. Let's try not to let that happen.

Remedies for heavy legs: treat your legs with tenderness

  • If you have to stand for a long time, don't freeze. Trotting in place, bending your knees, or standing on tiptoes facilitate the flow of blood through the veins.
  • Avoid tight tights, socks, and uncomfortable high-heeled shoes. Wear anti-swelling or relaxing tights. They are at the pharmacy or good hosiery stores.
  • Drink plenty of still drinks. Don't be afraid that the swelling will get even bigger. Moisturizing the body, it helps to cleanse it of toxins, thanks to which the veins also work more efficiently.
  • Reduce the amount of s alt, because it helps retain water in the body.
  • If you have a sedentary job, put cardboard under your feet. Wiggle your fingers from time to time, twist the little circles, and tighten your calf muscles - it's great for the veins. Don't cross your leg.
  • Come up the stairs. This exercise improves the muscle pump. Walk on uneven ground as much as possible so that the veins remain flexible.
  • After coming home for 15 - 20 minutes, wrap the ankles with a bandage that is soaked and cooled in the refrigerator. Then, for 10 minutes, put your legs higher than the rest of your body.
  • Bathe your feet in lukewarm water. Lavender or tea oil will remove the unpleasant smell of sweat, rosemaryit will eliminate pain and refresh the skin, chamomile will remove irritation, and s alt will improve blood circulation.
  • Rest lying on your left side - then the blood will circulate freely. When you can, put your legs high. And at night, put the caves under the calves.
  • Use acid baths. Press the lemon juice into lukewarm water - this will constrict the vessels and allow the blood to circulate faster, thanks to which the veins will be in better condition.
  • Avoid the sauna and hot depilatory wax, especially if your legs swell frequently. Also, give up anti-cellulite creams because they have warming properties.
  • Get rid of excess weight, regulate bowel movements and avoid flatulent foods. Consult your physician on the use of laxatives and diuretics. Quit or reduce smoking.
  • Use preparations that seal blood vessels, as well as gels and creams that protect against swelling. Drink an infusion of birch leaves with an anti-swelling effect.
  • Massage your feet. For example, on wooden spikes, walk barefoot on a special mat, the so-called hedgehog.

Ways to get heavy legs: a he althy diet

Sweets, ready-made cakes, fast food, packets and crisps are best eliminated - they provide empty calories, are rich in s alt and sugar, which retain water in the body and promote atherosclerosis trans fats. The condition of the veins will be improved by a diet rich in vegetables and fruits, minimum 400-500 g per day. These products contain flavonoids, polyphenols, folates, carotenoids, as well as vitamin E and vitamin C, as well as rutin - substances of plant origin that inhibit atherosclerotic processes, seal and strengthen blood vessels, prevent capillaries from breaking, and have anti-thrombotic properties. Vegetables and fruits are rich in potassium, an element that regulates the body's water balance and thus prevents swelling. Fatty meats, meat and butter should be limited, enriching the diet with sea fish, nuts and oils rich in unsaturated fatty acids. The dose of fiber (whole grain products, groats, vegetables and fruit) is important to regulate bowel movements. Such a diet strengthens the veins and helps to keep a slim figure.

Immediate effect: spreads

They can be used independently of oral medications. They work weaker, locally and temporarily, but they have the advantage that the effect of their use is almost immediate. They have the form of easily absorbed light gels or sprays - the latter are a practical solution for work, as they can also be used on tights. They usually contain the same active substances as oral medications: anti-swelling and strengthening blood vessels, horse chestnut extracts, diosmin,hesperidin and routine, sometimes also arnica extract that improves microcirculation. Some preparations contain heparin, an important anticoagulant and anti-inflammatory ingredient that cannot be administered orally. The addition of menthol has a pleasant cooling effect and has an analgesic effect. Some gels have a liposomal structure, which means that the active substances are carried by microparticles called liposomes, which help these substances penetrate deep into the skin. Liposomes also care for tense skin, moisturizing it. Gels and sprays must be used as recommended in the leaflet - depending on the preparation, 1 to 4 times a day. When applying the gel, it is worth massaging the calves at the same time - from the ankles towards the knees. This massage helps the blood flow towards the heart and prevents painful contractions.

This will be useful to you

Exercises for swollen legs at home and in the office

1. Sitting on a chair, use your bare sole to roll a ball or roller under your foot.

2. Sitting in a chair with your feet flat on the floor, lift your heels and toes alternately.

3. Sitting on a chair, straighten one leg and roll it in a circle, then do the exercise with the other leg.

4. Get up from the chair, rest your palms on the edge of the desk and, bending your legs at the knees, alternately "roll" your feet, activating the foot and calf muscles.

5. Lie on your back, raise straight legs to an angle of 90 degrees, hold for 20-30 seconds.

6. Raise your legs as before, alternately bend and bring your toes towards you.

7. In the same position as before, do a "bicycle".

8. Lie on your back, lift one leg at a 45 ° angle and turn your foot in circles; change the leg and repeat the exercise.

9. In the same position, straighten and bring the toes alternately.

Physical support: compression tights

A good way to prevent swelling and pain in your calves is to wear compression stockings and tights. They use a method of alternating graded pressure on the legs. They are designed in such a way that the greatest pressure is exerted on the ankle joint, weaker towards the calf, and the weakest around the thigh. Pressure is a type of massage that improves the venous circulation in the legs; prevents swelling and soothes ailments related to varicose veins. For people who do not yet have problems with varicose veins, but are prone to their formation, we recommend low-pressure prophylactic tights (less than 15 mmHg). It is worthwhile to treat yourself to them when you notice broken capillaries on your legs, the so-called spider veins. If, however, we already have varicose veins and the accompanying swelling, it will be more effective to use medical tights with the 1st or 2nd degreecompression (pressure over 15 mmHg and over 20 mmHg). Therapeutic tights must be adjusted to measure after consulting a doctor (preferably an angiologist or phlebologist) - both in terms of size and the degree of compression, because too little pressure will not do the job, and too much pressure can be harmful. We put them on in the morning, before getting out of bed, before the blood begins to collect in the veins of the legs.

Long-term therapy: oral preparations

They contain a combination of ingredients that strengthen the walls of blood vessels, sealing the endothelium lining them, improving their tone and elasticity. They also support microcirculation and lymph absorption by capillaries. It prevents the formation of spider veins and varicose veins, minimizes swelling and reduces the discomfort associated with venous insufficiency: a feeling of heaviness in the legs, soreness and calf cramps. Such action is mainly due to bioflavonoids such as rutin and its derivatives - troxerutin and oxorutin, as well as escin and exulin (isolated from horse chestnut seeds and bark) and hesperidin. One of the most effective flavonoids is diosmin, which strengthens and makes blood vessels more flexible. Some preparations contain grapevine extract - an antioxidant that strengthens blood vessels and regulates blood circulation, and ruscus extract, which constricts venous vessels, increasing venous flow and the pressure of venous blood returning to the heart. Oral preparations are available over the counter in tablets or effervescent tablets. They need to be taken regularly for at least 2-4 weeks, depending on the preparation, 2 or 3 times a day, with or after a meal. To maintain the effect, it is recommended to continue the treatment with a reduced dose for several consecutive weeks.

You must do it
  • You have symmetrical swellings, e.g. on both ankles - check the liver and kidneys.
  • A swelling of one leg may be a sign of a vein thrombosis. It is often accompanied by pain worsening when sitting, as well as a bruising or reddening of the skin and pain when touched. Hard veins can be felt under the knee. To be sure that you develop thrombophlebitis, simply measure the circumference of both thighs (20 cm above the knee) and calves (10 cm below the knee) and compare the values. An abnormal difference of more than 2 cm for the thigh and 2.5 cm for the calf.

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Cardiology