It’s natural to feel a bit of strain behind the legs that may at times extend all the way to the feet after a long day at work, be it sitting on a chair or standing for extensive periods. This pain could be a result of several factors such as muscle strain, fluid retention or even inadequate blood flow. But, there is some good news. This heaviness has several remedies that enable you to feel re-energized. Let us look at some of the basic approaches and relief options to make you feel light and energetic.

Why Do Legs Become So Heavy?

Leg heaviness occurs when blood flow decreases in a certain region of the body, or when the muscles and other structures within the region contain excess pressure or fluid. In the case of legs, this may occur due to a number of reasons:

• Long periods of Sitting or Standing: Standing or sitting for too long has adverse effects on blood flow.
• Venous Insufficiency: There are times when our veins simply cannot return blood back to the heart fast enough, meaning blood can pool in the feet.
• Muscle soreness: Repetitive stress on a muscle can result in muscular fatigue.
• Fluid Retention: Especially if one is sitting or standing for long periods of time, there is a high chance of edema which is the swelling caused by some fluid retention.

And with this knowledge of the possible causes, let’s tackle the solutions.

Elevate Your Legs

A practical solution for heavy feeling legs is getting rid of the fluid by elevating the legs upwards of heart level for some time. This allows the return flow of blood upwards to the heart and reduces/speeds up clearing of extracellular space which is usually filled with tissue fluid resulting in swelling.

How to do it:

• Lying on back and putting pillows beneath the legs or on legs resting them against the wall.
• Maintain the said position for around 15-20 minutes so as to relieve heaviness.
• Recommend to do this regularly every day as a routine, especially after working all day.

Stay Hydrated

Even slight dehydration can cause slower and irregular blood flow which on its own can worsen the already heavy feeling of the legs. Water is known to help with issues of blood circulation and assists in reducing retention of fluids in the body.

How to drink water:

• 8 glasses of water is sufficient on average if healthy.
• Watermelon, cucumber, and other citrus plants can be incorporated as they too have water in them.

Stretching

Gently stretching the body parts as well as doing minor physical activities such as light exercise can help improve blood circulation and or even help relax muscles. Movement where there is a compression of the veins prevents the pooling of blood in the veins causing a general absence of swollen heavy feeling.

Some easy exercises are:

• Calf raises: Standing on toes and gently lowering heels downwards and backwards.
• Leg stretching: For this, one sits on the floor and with the legs kept straight stretches reaching out the toes.
• Ankle circles: Maintain a sitting position and slightly elevate your legs while turning your ankles to both sides.

These exercises promote blood circulation and free your muscles from tension.

Massage Your Legs

A gentle leg massage and thumb pressure on your legs can help encourage circulation and relieve tension in the weary muscles. It is also a quick and most effective method of coming out of heaviness for relaxation.

Performing Legs Massage:

• While performing leg massage take start from the feet and keep moving towards the thighs. Use firm strokes in up and down movement.
• To enhance the ease of movement, apply a moisturizing lotion or choose massage oils.
• Lavender or eucalyptus essential oils may be beneficial and can be used.

Use Compression Garments

Compression socks or stockings are meant to enhance blood circulation, thanks to gentle pressure they exert on the legs. They are useful mostly when you are standing or sitting for long periods of time.

How to use them:

• Compression socks can be worn every during the daytime to allow normal movement whilst preventing heaviness and swelling.
• Know which compression level to choose so you meet your needs; do consult a health care specialist for detailed information if you are not certain.

Take a Warm Bath

A warm bath is relaxing for tense muscles and also improves blood circulation which aids the relief of leg heaviness immediately. Epsom salt can also be added as a bonus, since it decreases inflammation and assists in relieving muscle exhaustion for even more benefits.

How to prepare an Epsom salt bath:

• Let your tub fill up with warm water.
• Pour in 1-2 cups of Epsom salt and wait for it to dissolve.
• Take a bath for about 20 to 30 minutes to rest the legs and the entire body.

Adjust Your Diet

A well-balanced diet containing essential nutrients that enhance the flow of blood can help in preventing or solving the problem of heavy legs. A few foods also have the capability of curbing inflammation and promoting vascular health.

Foods to include:

• Bitter greens like spinach and kale since they are highly rich in antioxidants; so these are best recommended for vascular health.
• Citrus fruits for vitamin c which aid in strengthening the walls of veins.
• Nuts and seeds like almonds and sunflower seeds since they exhibit anti-inflammatory effects.
• Whole grain to encourage normal blood circulation.

Cold Compresses

Cold compresses work well in relieving heaviness in the legs by reducing the swelling and providing a cooling effect.

Application of cold compresses:

• Take cold water, ice pack or frozen peas, take a cloth and put a bag with peas or ice in the cloth or some ice bag under the cloth.
• Place it on the painful area for around 10 to 15 minutes
• This procedure can be done over and over again as dictated by the circumstances but breaks have to be observed in between sessions to avoid bringing pain to the skin.

Practice Breathing Exercises

There is a high chance that your body does not receive enough oxygen. Once you perform deep breathing exercises, you will be surprised at how much air the lungs are capable of receiving. Such exercises are easy to learn and very effective. They also have other useful functions such as providing relaxation and helping to reduce a sense of leg heaviness or pressure during the end of the day after standing for a long period.

Simple breathing exercise consists of the following stages:

• It is important to be comfortable, so you can either lie down or sit up in a case you are performing such exercises.
• Using your diaphragm rather than your chest, take deep breaths in through your nose until you can feel your abdomen expand.
• Slowly empty your mouth to release air.
• The entire breathing exercise can be performed for 5-10 minutes while concentrating on the way you breathe.

Maintain an Active Lifestyle

Other steps that include maintaining an active lifestyle could also help alleviate symptoms related to phlebitis.

Stroke Volume: This method guarantees that blood pumps well and one does not feel heavy legs. Simple measure of just walking or doing yoga can make loads of difference.

For avoiding heaviness, some of the tips include:

• Make it a habit to go for short walks wherever possible especially whenever you have been working the same place for a prolonged period of time.
• It is essential to perform swimming or cycling as such movements will ensure your legs remain robust and nourished.

When to Seek Medical Advice

Though these remedies can address one-off bouts of leg heaviness, frequent or worsening signs may point to a more serious problem which could be chronic venous insufficiency or a blood clot. If you experience the following, get medical attention as soon as possible:

• Non-reducing swelling.
• One leg with severe pain or redness.
• Skin tissue changes, like ulcers or dark skin.

Conclusion

Feeling heaviness in the legs after a long and busy day can be annoying, but this isn’t extreme because it can be treated using various home remedies. Simple methods such as elevating the legs, keeping hydrated, performing light exercises and massages, and others can help reduce the discomfort and also improve blood flow. Making it a point to practice these habits will keep your legs healthy and light, so even the busiest of days will not be a problem.