Swollen and heavy legs are a common and widespread discomfort, especially during the hottest season or among those who spend a lot of time standing, but also in those who spend many hours sitting.
The feeling of heaviness can lead to widespread discomfort that starts from the ankles and reaches the thighs, sometimes accompanied by cramps that make movements painful and difficult.
Let's see together what are the most frequent causes of swollen and heavy legs and what measures we can use to have lighter legs.
Swollen and heavy legs: what are the causes?
Swelling and heaviness in the legs are caused by fluid accumulation in the tissues, usually due to poor circulation : the blood struggles to return to the heart and this increases venous pressure which favors the passage of fluids from the blood to the interstitial tissues.
If these fluids are not drained properly by our lymphatic system, they accumulate causing swelling and heaviness.
Among the most frequent causes we find a sedentary lifestyle, being overweight, stress, smoking and poor diet.
Heat negatively affects swollen legs, as it has a vasodilatory effect; hormones also influence the feeling of heaviness in the legs. In the week before menstruation , progesterone levels are very high and have a vasodilatory effect; hormones are responsible for swollen feet during pregnancy.
Swollen and heavy legs, what are the remedies?
If your legs feel swollen and painful, start introducing small and simple habits into your daily routine that will help you have lighter legs.
If the swelling and heaviness are persistent and intense, contact your doctor who will be able to advise you on all the remedies best suited to your needs.
1. Let's start from the movement
The movement of the leg muscles activates the so-called "plantar pump ", which helps blood return from the legs to the heart and thus avoids fluid retention.
If you spend a lot of time in the same position, sitting or standing, take periodic breaks (preferably once an hour) to take a short walk.
You can also stand still and go up and down on your toes to get your circulation going.
Take the stairs instead of the elevator whenever you can, and if you can, set aside half an hour for yourself for a steady walk or a bike ride that will do your legs and mind good.
If you love sports, water sports are perfect for fighting heavy legs: water reduces the weight on your legs and joints, for even greater well-being!
Extra tip : If you spend a lot of time sitting, don't cross your legs!
Crossed or crossed legs impede natural blood circulation, as well as causing damage to your back and neck!
2. How do you dress?
When choosing your clothes, make sure they are comfortable and do not compress your legs or limit circulation: if you find marks on your body when you undress, they are not the right clothes!
Wear comfortable, loose-fitting clothing made of breathable fabrics and choose comfortable shoes : the ideal one has a heel between 3 and 5 cm high and a sole wide enough to allow you to place your foot on the ground correctly.
If you use shoes with laces, do not tighten them too much, the usual rule applies here too, if it leaves marks on the body it is too tight!
You can use graduated compression stockings that act on circulation by promoting venous return.
3. Take care of your diet
To combat heaviness, it is important to always maintain proper hydration: drink plenty of water during the day and consume fruit and vegetables rich in vitamin C and flavonoids , such as citrus fruits, kiwi, artichokes, pineapple.
Reduce your intake of salt and overly fatty foods , as they promote fluid retention.
Evaluate with a professional whether it is necessary to reduce body weight: overweight and obesity negatively affect circulation and swelling in the legs.
4. Green light for massages
Massages can help you combat fluid retention.
Take 5 minutes every evening for a DIY draining self-massage that starts from the sole of the foot and goes all the way to the groin.
Make circular movements and strokes, with gradual pressure: stronger on the ankles and gradually lighter moving up the thighs.
You can massage your legs using talcum powder to help your hands slide or use a draining cosmetic to amplify the effect of the massage.
The Yuniwa Cosmetics lipolytic draining anti-cellulite cream is ideal to support your draining massages. In fact, its texture is perfect to accompany your anti-cellulite treatment with massages. It has a formula rich in reducing, draining, reshaping active ingredients and you can use it on legs, thighs, buttocks, stomach and arms. It also has an excellent anti-aging action that allows you to obtain smoother, brighter and softer skin. Among its special characteristics, you will find the absence of algae and essential oils, so that it is safe for everyone, even in case of pregnancy, breastfeeding and thyroid pathologies.
Extra tip: the massage with the draining cream is excellent for fighting swollen and heavy legs on a daily basis. But if you need an extra shock treatment, I recommend trying the Yuniwa Cosmetics Saline Bandage , a professional quality cosmetic, designed to drain excess fluids, the cause of swelling and heaviness in the legs.
5. Legs up
There are small and simple exercises that you can do at night in bed, before going to sleep, to deflate your legs.
Place your legs on the wall, forming a 90° angle, and walk up the wall, from top to bottom, 3-5 times.
Stay with your legs against the wall for 10 minutes to improve circulation.
If you can’t keep your legs that high, a simple pillow under your legs will do; in this case, you can keep it all night to wake up with lighter legs in the morning.
Extra tip : Use a cold pillow for even greater benefits!
I find it great to place a cooling mat for dogs and cats or a cherry stone pillow kept in the fridge for at least 2 hours on my pillow.
6. Stay cool
We have seen that vasodilation, also caused by heat, worsens the sensation of swollen legs.
Avoid exposing your legs to excessive heat or intense sun.
If you are at the seaside, cool down often by walking in the water, while if you are at work or at home, you can use a refreshing leg cream.
For an even more refreshing sensation, try applying this natural remedy for swollen legs to slightly damp skin!
Extra tip : finish your shower with a jet of cold water that rises from your ankles to your knees or treat yourself to a cold foot bath for a super-toning effect!
Leg scrubs can be a great ally to combat the feeling of swelling and heaviness in the legs. In this article we explain everything about leg scrubs and which ones are the best!
Continue to discover all our tips on natural bodycare in the body section of our blog !
