Feeling your legs weigh after a workout is normal. However, stiff and tired legs without apparent reason can be a sign of a condition affecting the veins.
Before finding the solution to relieve your legs, it is essential to determine the cause of this phenomenon.
The causes can vary in severity, and doctors will want to conduct a comprehensive diagnosis to ensure they are treating the symptoms correctly. In this article, we examine a range of these possible causes, as well as simple solutions available to make your legs feel lighter.
What are the possible causes?
Heavy legs can be a sign of a number of conditions or disorders in the body.
Varicose Veins
Varicose veins are veins that appear more prominent, larger, and knotted than typical veins. When blood circulation is poor, blood begins to accumulate in the legs due to several factors such as gravity or loss of vein elasticity.
Varicose veins can appear for several reasons: obesity, aging, hormonal imbalances, fixed position, sitting or standing, lack of physical activity... and can lead to the formation of blood clots causing swelling and pain.
Overtraining
It is normal to feel some leg fatigue several days after a particularly intense sports session. However, athletes who regularly train to push their limits risk overtraining their muscles.
Overtrained muscles do not have time to repair between each session. This often results in slow, weak, or heavy muscles.
Chronic Venous Insufficiency
Gravity pressure makes the heart work harder to pump blood from the feet and legs to the heart. The feet and legs have a series of one-way valves designed to prevent blood from falling back.
The veins and valves of a person with CVI are weakened, which can cause pain, swelling, and varicose veins.
Peripheral Arterial Disease
Peripheral arterial disease (PAD) is a type of cardiovascular disease that can affect veins and arteries. Symptoms begin to appear when fat accumulates in the artery walls, making it difficult for blood to pass through.
PAD is common in the legs, where it can partially cut off circulation to the feet and legs and cause pain, heaviness sensation, or cramps.
Obesity
Overweight or obesity can influence a number of other disorders that cause heavy legs, but heavy legs can also be a problem directly related to overweight.
Carrying extra weight can exert more pressure on the leg joints, muscles, and tendons, especially if the person stands for long periods during the day. However, an overweight person with a sedentary lifestyle may also have circulation problems that could worsen the feeling of heaviness in the legs.
Pregnancy
A feeling of heaviness in the legs is often experienced during pregnancy. This may be due to a combination of several things:
- extra weight that the legs must bear
- hormonal changes due to pregnancy that can increase water retention and reduce vein elasticity.
Home remedies can help relieve symptoms. In most cases, these symptoms will fade after pregnancy.
Common Symptoms
In addition to the sensation of swelling and heaviness, people may notice other symptoms in their legs. It is important to report these symptoms to a doctor as they can help with diagnosis and treatment.
Common symptoms may include:
- boredom or numbness in the leg
- throbbing pain in one leg or both legs
- feeling cold or tingling in the legs
- difficulty walking or standing throughout the day
- swelling
- spider veins
- discoloration of the area, such as a leg turning pale or blue
Home Remedies for Lighter Legs
Some daily habits and home remedies can help treat symptoms before implementing a treatment plan.
Elevating Legs
When legs are elevated, the body does not have to work as hard to pump blood and other fluids from the legs.
Using a chair or reclining stool to elevate the feet and legs just above heart level can help refresh blood in the legs and relieve some of the pressure felt by the legs during the day.
Change Positions
Avoid staying in the same position for too long, whether standing or sitting, as this could worsen symptoms. Changing the body's position can help promote blood circulation.
Use Compression Stockings
Compression stockings can help boost blood circulation in the legs. This can be particularly helpful for people who need to sit or stand at work for long periods.
Reduce Sodium Intake
Reducing salt consumption may reduce signs and discomfort caused by swelling in people with heavy, swollen legs.
Quit Smoking
Smoking can negatively affect circulation in the body and influence symptoms such as heavy legs. Reducing or quitting the habit can help reduce or prevent some symptoms.
Avoid Hot Baths
Heat can dilate veins, which can make blood circulation more difficult through the legs. Although soaking feet may help in some cases, it may make some people feel worse.
Lose Weight
Being overweight or obese is a risk factor in a number of problems that cause heavy legs. Losing weight can help reduce the likelihood of these symptoms.
Stay Active
Increasing daily activity levels can help reduce a number of risk factors. Light to moderate exercises, such as brisk walking, cycling, or swimming, can help maintain blood circulation in the body and improve other risk factors such as weight and blood pressure.
Exercise in Moderation
While exercise is good for the body and mind, too much exercise can be harmful. People should take rest days and breaks to avoid vigorous exercise as needed to prevent overexertion.
When to See a Doctor?
Sometimes it is normal to feel that the legs are too heavy and there is no need to worry. However, if the feeling does not go away or is accompanied by other symptoms such as pain and swelling, it may be helpful to see a doctor for diagnosis.
He or she will then ask questions about specific symptoms and medical history, and perform tests to find the cause and recommend treatment.