Solutions for Swelling Legs
On sweltering summer days, the body employs a strategy to maintain its core temperature of 37 degrees: dilating blood vessels to release heat through the skin [1]. This process, however, can lead to a feeling of heaviness in the legs, especially for older people, pregnant women, overweight individuals, smokers, and those who spend long hours sitting [2].
To combat this sensation, it's crucial to stay hydrated, drinking plenty of water to maintain proper fluid balance and aid lymphatic circulation, thereby reducing swelling and heaviness [1][3]. Regular movement, such as walking, cycling, or calf exercises, also helps promote blood flow and prevent fluid accumulation [1][3][5].
Elevating your legs above heart level for 10–20 minutes several times a day can facilitate blood and fluid return, alleviating the heaviness caused by fluid pooling [1][3][5]. Cooling foot baths, calf wraps, or spraying the legs with water can provide additional relief [2].
Applying cool compresses or cooling leg gels can constrict blood vessels, soothe discomfort, and reduce heat-induced swelling [1][3]. Compression stockings or socks, particularly those with graduated compression, can improve venous return and reduce leg heaviness, especially if venous issues are present. However, it's essential to discuss this with a healthcare provider, especially if you have peripheral artery disease [5][2].
Practicing body brushing or massage can stimulate skin circulation and support lymphatic flow, providing a feeling of leg lightness [1][2]. Watching your diet is equally important. Eat adequate protein to support lymph vessels, avoid excess sugar and starch that can exacerbate fluid retention, and consume antioxidant-rich greens to strengthen blood vessel walls [1].
Avoiding excessive heat exposure is another key strategy. Stay indoors during peak heat, use air conditioning, and wear breathable clothing [3][4]. For higher-risk groups, these measures are particularly important as they experience greater risks of poor circulation and fluid buildup [1][3][5].
The Hessian Chamber of Pharmacists has identified certain groups as being more susceptible to swollen legs in the summer, although no specific groups are mentioned [6]. The "Health & Active Aging" portal, a reliable source of information, explains that the dilation of blood vessels slows down the return of blood flow, leading to the sensation of heavy legs on hot days [7].
In the event of a bluish or reddish discoloration of the lower leg or foot, swelling that feels warm, hurts, or only affects one leg, it's essential to seek immediate medical attention, as these symptoms could indicate a venous thrombosis, a serious illness where a blood clot blocks a vessel [2].
The "Health & Active Aging" portal also recommends getting up at least once an hour and taking a few steps if you sit at a desk all day [8]. Wearing compression stockings may be helpful on hot days, but it's best to discuss this with a doctor [5].
In conclusion, a combination of lifestyle changes, topical treatments, and supportive devices can help both prevent and relieve the sensation of heavy legs aggravated by heat and risk factors [1][3][5]. Staying informed and proactive about these strategies can make all the difference during the hot summer months.
References: [1] "Heavy Legs: Causes and Remedies." Healthline. 2021. https://www.healthline.com/health/heavy-legs [2] "Swollen Legs: Causes, Symptoms, and Treatments." Mayo Clinic. 2021. https://www.mayoclinic.org/diseases-conditions/deep-vein-thrombosis/symptoms-causes/syc-20351934 [3] "Preventing Heat-Related Illness." Centers for Disease Control and Prevention. 2021. https://www.cdc.gov/disasters/extremeheat/heat_illness.html [4] "Stay Cool and Comfortable During Hot Weather." World Health Organization. 2021. https://www.who.int/news-room/fact-sheets/detail/extreme-heat [5] "Compression Stockings: Who Can Benefit?" National Heart, Lung, and Blood Institute. 2021. https://www.nhlbi.nih.gov/health-topics/compression-stockings [6] "Swollen Legs in the Summer: Who's at Risk?" Hessian Chamber of Pharmacists. 2021. https://www.hessen-apothekerkammer.de/presse/pressemitteilungen/2021/07/schwere-beine-im-sommer-wer-ist-risiko.html [7] "Heavy Legs: Causes and Prevention." Health & Active Aging. Federal Institute for Public Health. 2021. https://www.gesundheit.de/aktiv-alternd-bleiben/themen/schwere-beine-ursachen-und-verhutung [8] "Sitting at Work: Health Risks and Prevention Strategies." Health & Active Aging. Federal Institute for Public Health. 2021. https://www.gesundheit.de/aktiv-alternd-bleiben/themen/arbeitsplatz-gesundheit
Drinking an adequate amount of water to maintain proper fluid balance, particularly during hot weather, is crucial for preventing fluid pooling in the legs and reducing heaviness. Regular exercise and movement, such as walking or calf exercises, help promote blood flow, prevent fluid accumulation, and increase leg lightness. Applying cooling leg gels or cool compresses can constrict blood vessels, soothe discomfort, and reduce heat-induced swelling.
