Improving blood circulation and avoiding fluid retention is key to fighting the feeling of tired legs. Discover these and other tips.

Leg Heaviness


The sun comes, it’s beach time and vacations, but, for many people, high temperatures are not synonymous with fun. The heat favors the dilation of the veins and with this, the return of the blood to the heart worsens and the heaviness in the legs appears, whose prevalence reaches up to 80% in adults, according to several epidemiological studies.

The heaviness of legs is, therefore, a very common problem, whose most common symptoms, are generalized or localized pain in varicose veins (in those who have them), fatigue, cramps, tingling, sensation of heat, itching, swelling, dilatation of the veins and appearance of spider veins and even cellulitis.


Venous insufficiency is one of the main causes for leg heaviness, which can also be caused by certain hormonal disorders that make this problem more common among women than men, although men are not free of this disease either. Menstruation and pregnancy are two stages in which it is common to suffer a greater fluid retention that produces a special heaviness in the legs of women.

Related to bad habits of life, sedentary lifestyle, an excess of sodium in the diet and poor postural hygiene also cause problems in the legs, as it occurs with excess weight or taking certain medications (among which antihypertensive drugs stand out), antidepressants, the contraceptive pill or anti-inflammatories), which cause edema as a side effect.

Although with lower prevalence, thyroid pathologies, cardiac, renal or hepatic insufficiencies and certain allergies and inflammations, and even genetic problems or traumatisms, can also produce leg edema.

However, the high temperatures should not intimidate us and cause us to suffer without the pains, cramps, edema and swelling in our legs. It is time to intensify the care that, nevertheless, must be a constant throughout the year.


Making some simple changes in our daily habits can help us fight leg heaviness. A balanced diet is the first step to feel relief in tired legs. It is important to include foods rich in fiber such as fruits and vegetables, which, if we also choose them well (red grapes, strawberries, sour oranges, spinach, beets, peppers …), will provide flavonoids, whose vasoconstrictive and anti-inflammatory action is scientifically demonstrated

As a support treatment, there are in the pharmacies and herbalists products rich in red vine, rhizome, gingkgo biloba, horse chestnut or rusco, with anti-inflammatory action and ideal to improve the vascular walls and reduce the associated edema. It is important to consult with professionals specialized in the subject.

Equally important is ingesting plenty of fluid, a measure also crucial when temperatures increase due to increased sweating and the risk of dehydration. It is best to drink water, but you can always combine it with natural juices or cold broths.


Cycling or swimming can also help people with leg heaviness problems, as these are two exercises that strengthen the muscles of the lower extremities. If you do not like cycling or swimming, you have no excuse, because a simple act of walking is positive to stimulate blood circulation and keep at bay the extra kilos that also harm the good condition of the legs. If you are lucky enough to live in a beach place or go there on vacation, stroll along the seashore, as the action of the waves hitting the ankles or mid-leg will increase the benefit of the ride.

Summer is also the time when the longest trips are made to enjoy the holidays. A long trip in which we spend many hours sitting can be a torture for people with problems in their legs, so you should try to take breaks more regularly, move and stretch, walk a little in breaks or in the hallway of the plane or train … all to avoid a more serious problem such as deep vein thrombosis, also known as the tourist class syndrome.