3 At Home Exercises You Can Do for Relieving Heavy Legs
Having heavy legs after exercising is expected and is actually considered normal in most cases. However, in some cases, it may be a medical condition, a sign that your veins are affected. Heavy legs are characterized by legs feeling tired and worn down for no apparent reason. Some of the possible causes of heavy legs include: varicose veins, overtraining, nervousness, and chronic venous insufficiency. There are some daily habits which are recommended in alleviating or even sometimes healing heavy legs.
Here we discuss three exercises that can help when one is suffering from heavy legs.
Exercise 1
This exercise involves standing straight on tiptoe, then placing the feet down on the soles of both feet. This movement activates the plantar week blood pump as well as the calf muscle pump. Start slowly and then gradually accelerate the movements at least twenty times and then pause.
Exercise 2
For this exercise, you need to stand up straight and ensure that you are stable. Slowly lift your right leg up to chest level. While in that position make sure that your back is straight. Tiptoe up at least twenty times. Start off slowly and then accelerate as you move on. Repeat the exercise while standing on your left leg. While at it, make sure you are standing straight and are stable on the ground to avoid falls. The movements will help in boosting the venous return and strengthen the muscle tone of the abdomen and thighs too.
Exercise 3
For this exercise to be effective and help in yielded the desired results, you will need to sit on a chair while only your lower back is supported. The upper back needs to be straight but some inches away from the chair. Make sure you are sitting stably on the chair as any slight mistake can make you fall, a potential danger for injury. While in this position, hold firm on the sides of the chair and lift your left leg such that it is parallel to the ground. The other leg should be lifted up, but this time in a pedaling position. In an alternating mode, pedal your legs for close to two minutes. Start at a relatively slow speed and then gradually accelerate. This exercise helps in mobilizing the muscles of the thighs and calves, facilitating the rise of blood in the venous network.
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