Venous Insufficiency: 6 Tips To Keep Your Legs Light
In France, nearly 20 million people, the majority of whom are women, suffer from venous insufficiency. The most common symptom of this poor venous return to the heart is the sensation of heavy legs. Fortunately, a few preventive measures can help you relieve this inconvenience. Here are 6 tips to keep your legs light and avoid complications.
1- Get moving whenever you can
Physical activity is the first of our 6 tips to keep your legs light because a Sedentary lifestyle promotes venous insufficiency.
You should therefore avoid prolonged static positions as much as possible, whether you are sitting or standing. Also avoid sitting cross-legged so as not to block your blood circulation.
To improve your symptoms, walk as often as possible. Walking stimulates venous return and strengthens leg muscles. The benefit of this exercise will be even greater if you walk in water, such as by the sea with water at knee level.
You can also practice other sports such as cycling and swimming. However, avoid sports that involve jumping, such as tennis, running or ping-pong...
2- Adapt your wardrobe
The second of our 6 tips for keeping your legs light concerns your clothes and shoes. Indeed, clothing that is too tight (especially around the waist and legs) and ill-fitting shoes aggravate venous insufficiency.
To relieve the feeling of heavy legs, prefer loose clothing that does not constrict your waist and does not mold your legs and calves.
Avoid boots and favor shoes with small heels 2 to 4 cm high. Flats and high heels are not recommended.
During long car or train journeys and imperatively during air travel, remember to equip yourself with socks or compression stockings to relieve pain in the legs and prevent the risk of phlebitis.
3- Elevate your legs
Since venous return to the heart is a mechanical phenomenon, you can stimulate it by elevating your legs.
So our third tip for keeping your legs light is to elevate your legs at the end of the day. Lie down on a floor mat and place your legs against a wall.
If this exercise seems too difficult, you can simply Lie down on your mat and put your calves on a stool. Once your legs are elevated, do some abdominal breathing to promote venous return.
Additionally, if you suffer from heavy legs at night, you can also raise your feet off the bed with wooden wedges no more than 5 to 10 cm high. With this tip, your legs will be lighter when you wake up.
4- Avoid the heat
Another tip for keeping legs light is to flee heat under any circumstances. Underfloor heating, hot baths, hot waxing, sauna or steam room, and prolonged exposure to the sun aggravate venous insufficiency.
Conversely, cold water can relieve your symptoms and swollen feet. So, don't hesitate to walk by the sea and finish your daily shower with a cold water jet on your legs, going from your feet to the groin fold.
5- Consume polyphenols
Polyphenols are antioxidants known for their protective effect on the veins.
So if you suffer from venous insufficiency, it's in your best interest to favor foods and beverages rich in polyphenols such as green tea, grapes, red fruits, tomatoes, chocolate and even red wine in moderation!
To keep your legs light, it is advisable to eat plenty of fresh fruits and vegetables of all colors.
You should also drink enough water to promote blood circulation and avoid excessive coffee and alcohol.
6- Take a course of venotonics
If you are prone to venous insufficiency and want to keep your legs light all summer, it is advisable to do an annual course of natural venotonics starting in May.
From May to September, you can, for example, take a mixture of plants combining red vine with other plants with a vasoconstrictor effect such as witch hazel, horse chestnut or fragon.
You can also massage your swollen feet and legs with a light legs gel that you keep in the fridge for a fresh effect and immediate relief.
