Why do my legs feel heavy?

One in two women is affected by leg heaviness syndrome.

This is not surprising, as hormonal changes—from puberty to inappropriate oral contraceptives to menopause—are all major causes. However, this feeling of fatigue, heaviness, and sometimes even severe pain is most common during pregnancy.

Mechanical reasons:
The function of veins is to carry blood back to the heart. In the legs, this return depends on blood pressure (initiated by muscle contraction) and the tension of the vein walls, which have valves to prevent backflow. If these valves weaken for any reason, blood stagnates, causing a feeling of heaviness: this is leg heaviness syndrome, an early sign of venous insufficiency.

Closely related to pregnancy:
During the first trimester of pregnancy, the increase in progesterone reduces the tension of venous walls, while estrogen promotes edema. As the pregnancy progresses, the increasing size of the uterus puts pressure on major veins, affecting blood return.
In late pregnancy, blood pressure increases two to three times, veins dilate, and valves are pushed open, making it impossible to prevent blood from flowing back.

All of these factors make leg heaviness problems particularly common during pregnancy.

When should we pay special attention?

During the third trimester , almost all expectant mothers experience heaviness in their legs!

However, symptoms vary from person to person. In some cases, special attention must be paid to prevent venous insufficiency from leading to varicose veins.

If there is a family history of the disease:

If both parents have venous insufficiency, you have a 70% risk; if only one parent has it, the risk is 43%. Even without a family history, you should remain vigilant as you age: the amount of collagen and elastin in the vein walls decreases, and the number of muscle cells involved in blood return also decreases.

If this is not your first pregnancy:

The risk of venous insufficiency increases with the number of pregnancies, with a 23% risk in the third pregnancy and a 31% risk in the fourth pregnancy.

If you are overweight and sit for long periods of time:

The greater the weight, the more severe the venous dilation and the less effective the valves become. Weight gain also makes exercise more difficult, leading to prolonged sitting, which worsens leg heaviness. Therefore, controlling weight before and during pregnancy is very important.

If still working:

Sometimes maternity leave starts later than usual. Any occupation that requires prolonged standing (such as shop assistants or nurses) or prolonged sitting (such as office work) increases the risk of leg heaviness.

What new habits should we cultivate?

It's never too late to develop good habits to relieve leg heaviness. Even if postpartum symptoms improve naturally, the vein walls will gradually weaken if no measures are taken.

walk:

Walking for 30 minutes every day can strengthen vein walls and promote blood return through the small "pumps" on the soles of the feet.

Wear loose clothing:

Avoid wearing shoes or clothing that are too tight, especially shoelaces that cross the instep, as the instep is an important location for venous return. Avoid flat shoes, overly tight boots, or stiletto heels; comfort should be the top priority!

Pay attention to your diet:

Avoid excessive weight gain and prevent constipation and edema. Eat plenty of fruits and vegetables rich in fiber and vitamins, and stay hydrated to help detoxify. Avoid alcohol, as it dilates blood vessels.

Avoid heat sources:

Avoid prolonged sun exposure, prevent your feet from getting too hot, and avoid using hot wax for hair removal, as heat can dilate veins.

Avoid crossing your legs:

Whether at home or in the office, please get up and stretch your legs frequently. You can also roll a ball under your feet to stimulate muscles and promote blood circulation, and make it a habit not to cross your legs.

Raise the foot of the bed:

Raise the foot of the bed about 10 centimeters (not by raising the mattress, to avoid back pain). Another effective method is to place your feet against the wall for 5 to 10 minutes twice a day.

Daily Leg Care

Simple, enjoyable, and effective: Don't miss these care steps!

Cold shower:

Avoid hot baths, or limit the water temperature to 34°C and do so at the end of the day to prevent vein dilation. Finally, rinse your ankles down to your thighs with cold water to promote blood flow.

Anti-heaviness cream for legs:

Essential. These creams contain plant extracts such as buckthorn, ginkgo, and red grapevine, as well as cooling ingredients like menthol, which quickly relieve heaviness and promote circulation and fiber production. For best results, use with gentle upward massage.

Compression stockings:

Compression stockings, pantyhose, or socks have long been proven to promote blood flow. Comfort stockings are only suitable for mild symptoms and are not covered by health insurance. Severe symptoms require a doctor's prescription for Grade 1 or 2 compression stockings.

Vasomotor activity:

It stimulates postural muscles and increases venous tone.

For example:
While seated, bring your knees together and push them outwards with your hands. Hold for 20 seconds and repeat 10 times.

Best medical technology

If your legs remain heavy and painful despite good habits and home care, consult a doctor. Prescription intravenous strengtheners or techniques to promote blood flow can help.

Pressure therapy: The legs are placed in pressure sleeves, with greater pressure at the ankles than the thighs, to promote blood flow. This technique is sometimes available with a doctor's prescription and is unrelated to the inflatable boots used in beauty salons.

Lymphatic drainage: Manual massage performed by a physical therapist, using alternating pressure to break down edema and restore lymphatic drainage. Eligible patients may receive health insurance reimbursement.