Practicing a sport is one of the essential remedies for relieving heavy legs.
The contraction of the calves and thighs presses on the veins of the legs, which raises the blood towards the heart: the venous return is facilitated.
But which activities to favor?
- The brisk walk
Brisk walking is the most practical and economical option for fighting heavy legs.
When the soles of the feet are on the ground, the venous pump is activated and 30 cm3 of blood are then propelled at each step towards the groin.
To avoid weakening the sore vessels, it is better to provide shoes whose sole dampens shocks, especially if the ground is hard. At the beach, however, we do not hesitate to walk barefoot on the sand, it's excellent.
At what frequency ? For optimal efficiency, "it is advisable to practice without stopping for at least three kilometers (30 minutes) a day," says Dr. Luc Bodin.
- Water sports
Swimming and water aerobics make all muscle groups work smoothly, which is ideal for keeping the veins capricious.
And since these activities are practiced in water, they can not cause joint or circulatory injuries. On the contrary, the water exerts a pressure on the legs which massages the tissues and tones the venous return.
To increase its beneficial action, one tests the swimming with palms. This activity, fashionable for a few years, is offered in many swimming pools.
At what frequency ? Only regularity pays: we practice once or twice a week at least. And we take advantage of the holidays to increase the pace.
- The bike
Cycling on the road or on an exercise bike muscle the calves and thighs, thus limiting the risk of venous stasis, especially in the deep veins.
But the aquabike (bike immersed in water) is better indicated in case of heavy legs, as the water has a resistance to movement 12 times greater than that of air.
Unlike the conventional bicycle, it also solicits antagonistic postural muscles.
Some spas specializing in phlebology (Jonzac, Barbotan-les-thermes) offer sessions of Veinocycle®, submerged bikes on which you pedal in an extended position to boost venous drainage.
At what frequency ? Ideally every day or once a week for those who walk well enough in everyday life.
- Gymnastics
"There are gymnastic movements, simple to perform, which greatly improve circulation," says Marianne Estève.
The key exercise to activate the venous pump calves: lying on your back, legs stretched in the air, perform plantar flexions as if you were pushing on the accelerator of a car, then pull hard the toes towards you. To do 10 times in a row ".
And to stimulate the foot pump, we roll a tennis ball under the soles of the feet 20 times in a row.
At what frequency ? For a convincing result, perform these exercises at least 5 times a day.
