A feeling of heaviness in the legs during extreme heat is a very common phenomenon. The main reason is that at high temperatures blood vessels expand (vasodilation) so that the body releases heat more easily. When the veins in the legs are dilated, the blood returns to the heart more slowly and stays more in the lower extremities due to gravity. This can cause a feeling of heaviness, fatigue, tension and slight swelling of the legs.
At the end of a hot summer day, therefore, all you want to do is sit down and put your feet up. The good news is that’s not all you can do to ease the feeling of heaviness in your legs on hot days.
Interestingly, a large study of more than 1,600 people with chronic venous insufficiency showed that swelling worsened during the warmer months significantly more often in women than in men. Researchers believe that one of the reasons is precisely the influence of female sex hormones on the tone of the vein walls.
From a medical point of view, the feeling of heaviness in the legs during the heat is usually not dangerous, but it can be a sign of initial or existing venous insufficiency. If severe swelling, pain, skin changes or varicose veins occur along with the weight, a doctor’s examination is recommended. If you only occasionally feel heavy legs and feet in the summer, these tips will help:
Exercising promotes blood circulation in the body, walking early in the morning and late in the evening also. If you sit for a long time, at least tap your feet and toes back and forth and ‘draw’ a big figure eight on the floor with the big toe of one foot, then the same with the big toe of the other foot.
- Riding a bicycle on your back
A low-impact exercise: Lie on your back, then cycle with your legs in the air. The exercise should last at least 30 seconds. Another option is the foot circle: Lift one leg and let the foot circle outward and inward from the ankle joint.
If you raise your legs, the accumulated fluid can drain well. At night, it is good to put your feet a little higher than your head in bed.
A cold shower on the lower part of the legs from the feet upwards is recommended once or twice a day. If you have cold feet, you should refrain from showering the lower part of your legs. In that case, take a walk first to warm up your feet.
Water and herbal teas facilitate blood circulation through the body and help in tissue drainage. Avoid alcohol as it can lead to circulation problems during hot days.
Avoid heavy and high-calorie meals because they put a strain on the body during the heat, and thus on the legs and feet. Light, healthy food with lots of fruits and vegetables is ideal for high temperatures.
- Comfortable shoes or walk barefoot
Flat and comfortable shoes relieve leg veins during hot days. Take off your shoes and walk barefoot more often during the day.
If all else fails, support stockings can be a good, though not necessarily comfortable, remedy. They press on the veins and thus help transport blood from the legs to the heart.
