Most people have had to feel heaviness in their legs. In most cases, this condition is due to a strong load and pressure exerted on the legs. In this case, this is a completely normal reaction of your body to the load. However, what are the causes of heaviness in the legs, if you did not do exhausting exercises and did not load your legs at all? The fact is that this phenomenon may indicate the development of a serious he alth problem. Of course, you should not neglect the consultation with your doctor. However, before heading to the hospital, we recommend that you read the following article, where we will analyze the causes of heavy legs. So let's get started. First, let's deal with the nature of this phenomenon.
Heavy legs are often described as heavy, stiff, tired legs: hard to lift, hard to move. It seems as if you are pulling a five-kilogram bag of flour on each of your limbs. What will help alleviate suffering is to find out the cause of the development of an unpleasant phenomenon.
Symptoms
Each of us from time to time experienced a feeling of heaviness in the legs. But when nothing more than a random feeling takes on an intrusive nature, expert advice should be sought.
- Swollen limbs.
- The legs have a kind of bumpy shape, the veins are knotty.
- Slow wound healing.
- Pale or bluish skin color.
If you experience the above symptoms, be sure to visit the hospital!
Reason 1: Peripheral vascular disease
If you often experience heaviness in your legs, this may be a sign of peripheral vascular disease. This is not just a sign of aging, but a serious violation of the circulatory system, which is a threat to life. Peripheral vascular disease is a common circulatory problem that affects about one in five people over the age of fifty. Symptoms include pain and heaviness in the legs. There is an increase in discomfort while walking and moving up the stairs. After a short rest, the symptoms disappear. The thing is that the blood vessels narrow due to too high cholesterol in the blood or the presence of plaque in the arteries. Remember that heaviness in the legs due to peripheral vascular disease can trigger the development of heart disease or lead to a stroke.
This one of many forms of cardiovascular disease results from the accumulation of fatty deposits in the walls of your arteries and their narrowing. Without enoughcirculating blood, the legs begin to experience fatigue and pain, episodes of convulsions are possible. It is important to note that people suffering from tobacco, alcohol or drug addiction are at risk. Eating disorders and a sedentary lifestyle are also dangerous.
Reason 2: Varicose veins
Varicose veins usually affect the legs, the veins in which expand and become knotty. As a result, pain and heaviness in the legs become constant companions of a person. The causes of varicose veins are many: aging, pregnancy (due to fluctuations in hormones and increased uterine pressure), hormonal events (menopause), obesity, heredity, standing and sedentary occupations.
The veins become enlarged when they begin to lose elasticity and the valves weaken, allowing the blood that should be circulating through the body not to move through the veins. It is the stagnant blood in the veins that can lead to the development of leg fatigue. The reason for heavy legs in women is that they are more likely than men to suffer from this unpleasant disease.
Reason 3: Overtraining Syndrome
Athletes are constantly striving to improve their body shape. However, when they train to excess without proper rest and recovery time, they run the risk of feeling heavy in their legs.
It is important to remember that during exercise, our muscles experience incredible stress:therefore, it is necessary to arrange regular rest days for them. This is especially true for people who prefer sports, one way or another associated with a high load on the legs. For example, runners and cyclists are more likely than other athletes to experience pain and heaviness in their legs.
Reason 4: Lumbar spinal stenosis
This disease is associated with narrowing of the spinal canal. Reducing the lumen leads to compression of the roots of the spinal cord, resulting in pain. Although this pain in most cases extends to the lower back, it can also occur in the legs, causing weakness, numbness, and heaviness. Here is another reason why heaviness in the legs is no joke and requires immediate professional help.
Reason 5: Fibromyalgia
There is a strong link between fibromyalgia, a condition that causes chronic muscle pain and fatigue, and heaviness in the legs. Studies show that people with fibromyalgia are ten times more likely to suffer from what is known as restless leg syndrome.
Reason 6: Habits and more
There are many other reasons why legs feel heavy. So, a sedentary lifestyle can lead to this unpleasant sensation. If you sit motionless for several hours or stand for a long time, not moving and walking, then the veins will fill with blood. The legs may swell, become heavy and stiff. Fortunately, this phenomenon is temporary, and a walk can solve this problem.
A hot and humid day can also cause leg swelling. The situation is often complicateddrinking alcoholic beverages in hot weather. If you are forced to stay warm for long periods of time, reduce or completely eliminate the use of alcoholic beverages - this will allow the blood to move, and not freeze in the limbs.
It is also important to wear comfortable clothes that are not too tight or tight. Tight clothing can interfere with the he althy flow of blood through the veins. If it is violated, then the organs will not be able to work normally. Therefore, when choosing an outfit, do not forget about comfort.
Risk area
As can be understood from the above information, the treatment of heaviness in the legs is a complex process, since there are a lot of reasons for the development of an unpleasant phenomenon. However, there are some risk factors:
- smoking: Compounds in cigarettes can disrupt the circulatory system;
- age: as a result of aging, the spine narrows, which in turn affects the blood circulation process;
- obesity: being overweight is a serious burden on the entire body, including the spine.
A common cause of heavy legs in women is pregnancy. People who smoke and drink alcohol on a regular basis, take medications that affect the functioning of the central nervous system are at particular risk. People with damaged nerves are also more likely to develop a feeling of heaviness in the limbs.
Heaviness in the legs: what to do and how to treat
Restless legs syndrome - this condition is characterized by unpleasantsensations in the legs. It is often described as pain, throbbing, and heaviness in the limbs, even during rest. The cause of the syndrome is unknown, but researchers believe there is a specific genetic component.
Also, doctors suspect that the cause of heaviness in the limbs may be a dysfunction of the brain (namely, a violation of the process of processing signals about movement). “I feel heaviness in my legs - what should I do?” - often asked by many people. If you are asking this question, then the following collection of ways to get rid of the sensation of heavy limbs is for you.
Massage
A massage procedure is necessary for everyone to some extent, because it will help improve your blood circulation. Massage is the true enemy of "clogging" and stagnation of blood in the arteries. Besides, it's just nice! In most cases, to treat heaviness in the legs, massage therapists turn to long strokes: they help blood move from the legs to the heart. An hour massage at least once a week works wonders!
Walking
Go for a walk. You don't have to do race walking - you can walk no more than a few kilometers a day. Trust me, this will have a profound effect on your overall he alth. Walking for an hour a day for several days a week will also help lower blood pressure.
Develop your own walking program: plan where you are going to go and devote time daily to the implementation of the plan.
You can start everythingthirty minutes a day. The best time for a walk will be in the morning, immediately after waking up. Put on sportswear, do exercises and just go outside - then, it is likely that your legs will go on their own. The advantage of walking early in the morning is that since you've just woken up and haven't been too active, you have plenty of energy and your legs aren't overstretched yet. Gradually increase the duration of the walk. For example, add five minutes to your main time each week. Soon thirty minutes will turn into forty-five, then into an hour, and later into a real workout. Walk at an easy pace and don't rush. You will soon notice a huge difference in how you feel, and most importantly, you will get rid of heavy legs.
Yoga
Do yoga. Another easy, relaxing way to greatly improve the circulation of blood in your body is yoga. There are many yoga courses these days, different styles of yoga, different goals.
In addition to helping to get rid of heaviness in the limbs, yoga also helps to improve stretching and overall physical fitness. The great thing about yoga is that slow movements and stretching will relax you and reduce anxiety.
Tai chi
You may have seen people practicing in the park, or seen pictures of people in the hall: usually several people line up in a grid, their arms outstretched, they move slowly. People twist and turn, get up and thenare sitting. All actions are performed at an extremely slow pace, nevertheless rhythmically. The benefits of tai chi have been talked about a lot in the last couple of decades, as practicing this particular sport helps improve he alth. Originally a martial art, tai chi has since evolved into a workout to boost mood and improve overall he alth.
The most remarkable thing about tai chi is that a person, even one who is extremely far from sports and an active lifestyle, can start practicing it. All thanks to the slow pace of work. At first, many people think that tai chi does not affect their he alth and body at all, since they do not experience any of the discomfort that they are accustomed to playing other sports. In fact, training has a strong effect on the body. Tai chi improves muscle function and blood circulation, as well as normalizes blood pressure. Thus, if you are looking for the answer to the question of how to treat heaviness in the legs, it is obvious: try tai chi!
Tips
Certainly, the best solution in the treatment of heaviness in the legs (we have already considered the reasons) is to visit a doctor. However, the following recommendations will help reduce the pain and discomfort caused by heavy limbs:
- Lose weight if you need to. Obesity can lead to varicose veins, as well as diabetes and the accumulation of fatty deposits in the arteries, which in turn blocks blood flow and contributes to the feeling of heaviness in the legs.
- Give up bad habits. For example, smoking is a risk factor fordevelopment of diseases, signs of which are heavy limbs.
- Take a break from your intense workouts at the gym: Muscle overload can make your legs feel heavy.
- Raise your legs 15-30 centimeters above your heart level. This contributes to the active movement of blood, which should not only stagnate in your legs, but also move through the veins.
- Massaging your feet is a he althy habit.
- Wear compression stockings as they improve circulation.
Heaviness in the legs in most cases is the result of an unhe althy sedentary lifestyle, so the key to successful treatment of this unpleasant phenomenon will be the introduction of some kind of physical activity into your daily life. Just choose the optimal training program for yourself: it can be daily walks, massage, yoga. Of course, you should discuss dietary changes in your diet with your doctor. Be sure to find out how much activity your body can tolerate, and only draw up an exercise program based on the recommendations of a specialist.
However, it is important to remember that rigorous exercise programs are not for everyone: Excessive exercise can do more harm than good. Endurance is a very individual thing. Just try to improve your he alth. Yes, sometimes it is very difficult to start exercising and eating right. We cannot ignore the pain that we experience while playing sports. Still it's important to start and continuework on yourself. It's only as you keep exercising, eating right, and not giving up that you'll start to feel much better. Your blood circulation will normalize - your blood pressure will decrease - your general condition will improve and your legs will become stronger - you will have more energy!
