What can I do to relieve tired legs?

The therapeutic approach to chronic venous insufficiency leading to tired legs aims to control symptoms and to prevent progression of the disease. In less severe and uncomplicated cases, steps to be taken include the modification of lifestyle habits and the use of compression and pharmacological treatments.¹

With regard to the modification of lifestyle habits, the following is recommended:^1,2

• Weight and diet management.
• Frequent walking and exercise.
• Avoid standing, and do not wear tight-fitting clothes and shoes.
• Avoid heat sources and direct sunlight.

 

Why can exercise relieve tired legs?

Exercise involves movement of the ankle joints and strengthens the calf muscle pump, promoting blood return to the heart, and therefore may help to improve the symptoms associated with venous insufficiency.^1,3

 

What sports should I play?

To prevent and alleviate restless legs syndrome, walking, swimming or cycling for at least 30 minutes a day is recommended.^4,5 In addition, yoga, and in particular inverted postures, could also help to improve venous circulation in the legs.⁶

 

Stretching and exercises to prevent and relieve tired legs 

• Open and close your feet: sitting on a chair, and without lifting your feet off the floor, repeatedly move the tips of your feet apart and together.⁵

• Ankle rotations: sitting on a chair, lift one foot off the floor and rotate the ankle clockwise first, then counterclockwise. Repeat with the other leg.⁷

 

• Foot swinging: gently swing your feet from front to back, from the toes to the heels.⁵

• Heel lifts: sitting on a chair, or standing, raise and lower your heels, keeping your toes in contact with the floor.⁵

 

• Knee flexing and arch extension: sitting on a chair, raise the knee and bend it slightly, bringing the calf close to the thigh. At the same time, stretch the foot pointing the toes towards the floor.⁷

• Leg extension: sitting on a chair, stretch one of your legs until it is completely straight, stretching the arch at the same time. Repeat with the other leg.⁷

• Walk on your heels for a few minutes.^5:

• Tiptoe for a few minutes.⁵

• Raised legs: lying on the floor, with your legs raised and extended, flex and relax your toes repeatedly.⁵

• Legs apart and together: lying on the floor, spread and bring your legs together (without lifting them).⁵

• Circles in the air:lying on the ground, raise one leg and make circular movements in both directions.. Repeat with the other leg.⁵