A sedentary lifestyle or the type of clothing chosen can generate or aggravate circulatory difficulties. To prevent disorders, movement is essential.
The arrival of heat is noticeable in the legs: swelling of feet and ankles, heaviness, tiredness, stiffness and even night cramps are symptoms that appear more frequently in the hot months, although they are not exclusive to these.
Poor circulation disorders in the legs are aggravated, in addition, if you maintain the same posture for a long time, either sitting or standing. Without movement, blood flow tends to stagnate.
Hence, to facilitate venous return it is essential to get used to, from time to time, moving your toes, rotating your ankles, flexing and stretching your legs … In short, to perform any movement that implies a change of posture.
HOW TO PREVENT CIRCULATION PROBLEMS
Some simple stretches relieve the feeling of heaviness and swelling. It is also necessary to:
- Avoid oppressing garments
- Opt for loose-fitting clothing and comfortable shoes
- Trying not to sit by crossing your legs, which hinders circulation
- Drink plenty of fluids, such as water or juices
- Minimize the consumption of coffee and alcoholic beverages
- Exercise regularly.
STRETCHES TO REACTIVATE LEG CIRCULATION
A good option is stretching: they help blood circulate better through muscle fibers and activate microcirculation.
They can be done after sitting for several hours, if you have been driving for a long time, or after a plane trip; and, in general, if one feels stiff, tired or with swollen ankles and feet.
One of the most effective exercises to relax and tone the legs is to lie on the floor, with your arms at your sides, and raise your legs to form a 90º angle.
The feet are flexed, directing the tips of the toes downwards. You have to concentrate the energy in the abdominal area and, with the back relaxed, breathe normally. The posture is maintained as much as possible.
STRETCHING TO RELIEVE HEAVY LEGS
- Standing, with your feet together, bend your right leg backwards holding your foot with your right hand and keeping your knees next to each other at all times. Fix your gaze on a distant point to keep your balance.
- Perform between 5 and 10 breaths maintaining the posture, trying to bring the foot raised towards the buttock when you exhale, so that the quadriceps is stretched.
- Return to the starting position to perform the exercise with the other leg.