Heavy Tired Achy Legs
Do you experience a feeling of heaviness in your legs from time to time? Heavy, tired legs can feel like you have a bag of flour tied to your legs and they can be hard to lift and move them. This unpleasant sensation usually can occur at the end of the day, but also in hot weather or when you are tired.
What Causes Heavy Legs?
The sensation of heavy legs, which is also known as venous insufficiency, is related to poor circulation. It occurs when blood flow from the legs to the heart is impaired, causing a feeling of heaviness. Without enough blood circulating, your legs can feel tired, crampy, and achy.
In optimal conditions, the venous system and the muscles in the legs, particularly in the calves, ensure the proper return of blood to the heart. This is a natural, physiological phenomenon.
Venous Insufficiency is a condition that affects the circulatory system that is caused by veins in the leg not functioning properly.
At times, however, leg muscles lose some of their strength and the venous system becomes more sluggish, causing heaviness in the legs. Left untreated, the problem can lead to more serious issues, such as varicose veins.
Descriptions of Heavy Legs:
Achy
Tired
Crampy
Stiff
Jelly-like,
Rubbery,
Weak
The appearance of heavy legs can be:
Swollen (because of circulatory problems)
Bumpy dumby (due to varicose veins)
Sores are slow to heal (skin needs a proper blood supply to heal)
Appears pale or bluish (due to poor circulation)
Factors that can cause Heavy Legs
The factors can include:
Age
The problem is more common in women
Lack of exercise
Genetics
Tight clothing
Wearing shoes with heels that are too high or too flat
Standing for prolonged periods
Sitting for prolonged periods
Chronic and Acute Stress
Acute and Chronic Anxiety
Stress often causes heavy, tired, jelly-like, rubbery, weak, and stiff legs feelings because of how it affects the body's muscles. Which inludes7 those in the legs.
Common symptoms
As well as the feeling that the legs are heavy, people have noticed other symptoms in their legs. These symptoms are important to report to a doctor, as they can assist with assessment and treatment.
The symptoms may include:
dullness or numbness in the leg
throbbing in one or both legs
feeling coldness or tingling in the legs
difficulty walking or standing as the day goes on
swelling
spider veins
discoloration in areas of the legs, turning pale or blue
Relief
If heavy legs are causing you discomfort or even pain, there are several methods to try to obtain relief:
Drink water or herbal tea.
Move your toes to stimulate blood flow in the feet and subsequently in the lower legs.
Stand on your tiptoes, white holding a support, for a few minutes to stimulate the calf muscles.
Perform foot extensions and flexing for a few minutes to stimulate the lower leg muscles.
Elevate your legs while sleeping, by raising the bottom of the bed and in the evening (e.g. with a cushion).
Massage the legs gently in an upward motion using lubrication e.g. essential oils or creams or gels.
How to get relief at home
Take days off from intense exercise.
Elevate your legs about 6 to 12 inches above the level of your heart. This helps blood that’s pooled in your legs to drain out to the rest of your body. Massaging your leg is an added bonus.
Reducing salt intake may reduce the discomfort caused by swelling in the legs that are heavy and swollen.
Wear compression stockings to help promote blood flow.
Avoid sitting or standing in the same position for too long, as this could make symptoms worse.
Switching the position of the body may help promote blood circulation.
Be active. An effective way to improve circulation is by being active. You’ll need to cater your workout routine to your fitness level and be sure to follow the guidance
Once the cause of heavy legs is determined and eliminated, a treatment plan can be developed. The discomfort should then become controllable and normal living, a healthy life should become normalised.
Prevention is better than cure
These tips can help stimulate muscles and improve the venous system in the legs and improve overall health.
Do’s
Take lukewarm showers or baths: (hot water dilates blood vessels, while cool water constricts them).
Exercise more often (e.g. walk, bike, swim, or jog).
Drink plenty of water to support circulation.
Eat well, reducing processed and high-salt foods.
Don’t’s
Do not wear tight pants or socks, which can hinder circulation.
Do not wear high heels for long periods of time.
Do not smoke. Smoking is bad for blood vessels, among other things.
How to give a leg massage for circulation
The massages described here may improve your blood circulation. The massage can move stagnant blood out of congested areas. It’s then replaced with fresh oxygenated blood.
Have the person lie comfortably on their front.
Hold one ankle with your hand placing an open fist on the sole. Apply oil or lotion as needed during the massage. I use grapeseed oil with 3% peppermint essential oil dilution. - Always stroke upwards toward the heart to enhance circulation.
Knead and rub the sole with an open fist and the top of the foot with your fingers using firm pressure.
Move the leg to the calf.
With firm pressure rub the calf muscles with both hands using long upward strokes.
Continue this process as you move up to the back of the thigh, Hamstring, with both hands using long upward strokes from above the knee to the hip. Avoid massaging the back of the knee.
Move on to the glutes making sure to rub in a circular motion clockwise followed by anti-clockwise motions.
Repeat on the other leg.
Turn the person over and have then lie comfortably on their back
With firm pressure rub the front of the thigh muscles, Quadriceps, with both hands using long upward strokes from above the knee to the hip.
Avoid massaging the kneecap, patella.
Tips
Another way to reduce friction is to have fabric between your hand and the leg.
Try to keep your hands in contact with the person's leg throughout the massage.
Electrical Muscle Stimulation (EMS) foot massager.
High-tech Electrical Muscle Stimulation (EMS) foot massager offers different treatment modes and intensities through the soles of the feet. Low-frequency pulse technology promotes blood circulation and relaxers foot, ankle, Achilles tendons and calf muscle, thigh muscles.
EMS Foot Massager is contraindicated in patients with implanted electronic devices such as pacemakers, implanted defibrillators, neuro-stimulators, or pain pumps because of potential electrical interference.
Shorter duration to gently massage the muscles whilst avoiding intense stimulation is recommended.
Keep out of reach from children and pets.
The therapy can relieve soreness, reduce physical and mental fatigue, and improve sleeping. It is recommended to use the Foot Massager for 30 minutes, once or twice a day preferably after a meal or bath.
There are no moving parts and it is silent, it can be used while watching TV, reading, at home working, or relaxing. It is suitable for all types, shapes, and sizes of feet
The EMS foot massager benefits
Aid relaxation of feet
Eliminate accumulated fatigue.
Stimulates leg muscles
Promotes blood circulation
Resources
https://www.healthline.com/health/heavy-legs#medical-att
https://www.medicalnewstoday.com/articles/321670#overview
https://www.giftdiscoveries.co.uk/portable-ems-foot-massager/