Legs: the whole truth about varicose veins and circulation

Don't cross your legs: MYTH

"That crossing the legs generates venous insufficiency or circulation problems is a myth", explains Dr. Enric Roche, specialist in Vascular Surgery and Angiology and director of the Barcelona Vascular Clinic. "So far no one has shown that this is a reason for varicose veins or overload." Learn how to prevent heavy legs and varicose veins .

Alternating hot and cold: TRUE

It is very common that to relieve heavy legs we alternate hot and cold water in the shower, for example. Dr. Roche supports this method: "The cold tones and generates a venous vasoconstriction; and the hot water favors the overload and dilation of the veins", which supposes a stimulus for the circulation.

Legs up: MYTH

As Dr. Roche explains, "resting with elevated legs is a useful measure to reduce the strain on the legs", that is, it can be a relief, "but it is not a prescription or a treatment in itself", thus That will not solve the problem causing the heaviness.

Avoid heels: MYTH

Another advice that would have no scientific basis to support it. "The supposed risk is related to the difficulty of activating the muscle pump of the twins," explains Roche. "However, no woman has varicose veins from wearing heels."

Raising the feet of the bed: MYTH

It is very common that if we suffer from heaviness we are recommended to sleep with the bottom of the bed raised about 15 cm. "This measure is advice that is not based on any scientific evidence. I would only recommend following it in the case of a highly developed pathology," says Roche.

You must tiptoe: TRUTH / MYTH

As the specialist explains, "performing toe-heel exercises aims, in an exaggerated way, to enhance the muscle pump", that is, it seeks to activate the set of calf muscles to help the heart in blood circulation. But "to obtain this function naturally, it is best to walk barefoot on the sand", or on other natural surfaces.

Do not wear tight clothing: MYTH

"Tight clothing has never caused varicose veins," Roche explains. However, it is true that "very tight garments can contribute to the feeling of heaviness and discomfort due to venous overload". Dr. Lourdes Reina, secretary of the Spanish Chapter of Phlebology and Lymphology of the Spanish Society of Angiology and Vascular Surgery, also does not endorse that tight clothing causes problems.

Using a footrest: TRUE

If you work long hours sitting down, putting your feet on a footrest and putting your knees above the hips helps to fight against the heaviness of the legs, as well as getting up every hour and taking a short walk, moving your feet while sitting doing rotational movements, etc.

Swing if you are standing: TRUE

This rocker movement enhances the muscular contraction and relaxation of the calves - this is known as the Parañá maneuver - and if you spend many hours standing, doing so will help you improve return circulation.

No need to wax with hot wax: MYTH

Waxing with hot wax is long-lasting, so, according to Dr. Roche, "being done punctually is not a problem." Anyway, if it bothers you when doing it, you can resort to other hair removal methods that are more comfortable for you. Does shaving make you have more hair? Find out.

Impact sports are bad: MYTH

Dr. Roche does not believe that impact sports such as running, tennis, basketball should be avoided … In this case, the heaviness would depend "on other factors. This type of sports requires good physical form and, therefore , are issues independent of the circulatory system. "

You should drink 8 glasses of water: TRUTH / MYTH

More than drinking exactly this amount of water a day, it is important to be well hydrated, something that not only depends on the liters of water we drink, but also on the liquid provided by our diet in general (fruits, vegetables, other drinks, etc. ). Tricks to drink more water (without realizing it).

The contraceptive pill can affect: TRUTH / MYTH

"The hormonal treatment can favor the appearance of thrombotic events, but not the appearance of varicose veins", says Roche. If you have discomfort, consult your gynecologist.

Avoid the sauna: MYTH

It is true that "the sauna favors venous congestion", but as Dr. Roche explains, "when combined with cold water baths they activate vasoconstriction that compensates for the vasodilation generated by the heat of the sauna", and this is just as positive as when we combine hot and cold water to stimulate circulation.

When talking about varicose veins and poor circulation in the legs, a whole sea of doubts arises. We have been hearing false myths about tired legs all our lives that are mixed with great advice that can help us relieve our legs when they are more swollen.

With the advice of Dr. Lourdes Reina , secretary of the Spanish Chapter of Phlebology and Lymphology of the Spanish Society of Angiology and Vascular Surgery and director of the Reina Vascular Clinic, and Dr. Enric Roche , director of the Barcelona Vascular Clinic, we have compiled the Frequently asked questions to clarify them in our gallery.

And if after reading the gallery you still have doubts, we solve the most common questions below:

Why do I have swollen legs

The heart, an engine : our heart is like an engine that sends blood to the feet, blood that must then return to the heart.
Weak veins : the heart makes an effort to “suck” the blood, but the vein needs to be good. If not, the veins dilate due to the backflow of blood that stagnates, which is why we notice heaviness.
Accumulation of liquids: this can be another reason why feet, ankles or calves swell.

Move on! Not everything is going to the gym. Leading an active life helps improve circulation in the legs.

Why do we notice tired legs

Standing for hours : "Generally, standing for many hours, especially in hot weather, generates fatigue and heaviness in the legs, even without suffering from circulatory problems," explains Dr. Lourdes Reina. This is what is known as orthostatic syndrome.
Associated diseases : diseases that affect venous return, such as cardiopulmonary, liver, kidney or the well-known varicose veins, or those that affect lymphatic drainage, can also cause tired legs. As Reina explains, "in these cases, the feeling of tired legs is usually accompanied by other symptoms or characteristic signs of the disease that causes them."
Poor circulation : although poor circulation is a concept that can encompass many ailments, "in general, it refers to a situation in which there are signs or symptoms of venous insufficiency," explains Roche, "from the appearance of varicose veins in the legs, increased the size of the ankles, or small veins marked on the surface of the skin. "

Do not wait to have a varicose vein to go to the specialist. Go when you notice swollen legs, they bother you when sleeping, your feet fall asleep …

Why heavy legs are worse in summer

"In hot weather or after many hours of standing, the walls of the veins dilate or widen, making valve closure difficult, and we stop activating the muscle pump, which makes the return not adequate", explains Dr. . Queen. As a consequence, the accumulation of blood in the veins produces an inflammatory reaction at the level of the capillaries, producing pain, fatigue and heaviness.

During the summer, seek coolness and avoid spending a lot of time in the sun or in hot places. If you can, immerse yourself in the water of the sea, river or pool, and wear light clothes. You can even carry a thermal water spray in your bag to refresh your legs from time to time.