Leg heaviness and swelling signal poor circulation, doctors advise elevation and activity

Heavy, swollen legs often result from slowed venous return, causing blood to pool in the lower limbs. Symptoms include swelling at the ankles, a sensation of heat in the calves, tingling, night cramps, and visible small veins. Women, older adults, the overweight, pregnant individuals and people who sit or stand for long periods are at higher risk, especially in warm weather.

Vascular specialists recommend simple measures to improve circulation: regular walking for 15–30 minutes a day, staying hydrated, and modest leg elevation. Raising the feet a few centimeters – for example, by placing a pillow under the calves while resting or using a 5 cm platform under the bed at night – can aid blood return without overloading the heart. Excessive elevation may cause palpitations or shortness of breath in some patients.

Additional tips include wearing compression stockings on medical advice, avoiding prolonged immobility, and maintaining a balanced diet rich in antioxidants.