The therapeutic approach to <a href="https://daflon.ph/heavy-painful-legs">chronic venous insufficiency </a>leading to tired legs aims to control symptoms and to prevent progression of the disease. In less severe and uncomplicated cases, steps to be taken include the&nbsp;modification of lifestyle habits&nbsp;and the use of&nbsp;compression and <a href="https://daflon.ph/daflon-for-heavy-painful-legs">pharmacological treatments</a>.1
With regard to the modification of lifestyle habits,&nbsp;the following are recommended:1,2
<ul style="text-align: justify;">
<li>Weight and diet management.</li>
<li>Frequent walking and exercise.</li>
<li>Avoid standing, and do not wear tight-fitting clothes and shoes.</li>
<li>Avoid heat sources and direct sunlight.</li>
</ul>
<h2 style="text-align: justify;">Why can exercise relieve tired legs?</h2>
Exercise&nbsp;involves&nbsp;movement of the ankle joints and strengthens the calf muscle pump, promoting blood return to the heart, and therefore may help to improve the symptoms associated with venous insufficiency.1,3
<h3><img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1683263737/strapi_upload/230426141010_physical_activity_addiction_wellness_stock_cfc0e1ce44.jpg?updated_at=2023-05-05T05:15:38.172Z" alt="relieve tired legs" width="744" height="497" /></h3>
<h3 style="text-align: justify;">&nbsp;</h3>
<h3 style="text-align: justify;">What sports should I play?</h3>
To prevent and alleviate restless legs syndrome, walking, swimming or cycling for at least 30 minutes a day is recommended.4,5&nbsp;In addition,&nbsp;yoga, and in particular inverted postures, could also help to improve venous circulation in the legs.6
<h3 style="text-align: justify;">&nbsp;</h3>
<h3 style="text-align: justify;">Stretching and exercises to prevent and relieve tired legs&nbsp;</h3>
<img style="color: #00bce0; font-size: 13.3333px; font-weight: bold; display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033641/strapi_upload/LEG_EXERCISE_1_fc48a6a7b8.png?updated_at=2023-06-06T06:40:41.977Z" alt="leg exercise for tired legs" width="520" height="419" />
<ul>
<li>Open and close your feet:&nbsp;sitting on a chair, and without lifting your feet off the floor, repeatedly move the tips of your feet apart and together.5</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033641/strapi_upload/LEG_EXERCISE_2_82eaeb90e5.png?updated_at=2023-06-06T06:40:41.592Z" alt="leg exercise to relieve tired legs" width="556" height="446" />
<ul>
<li>Ankle rotations:&nbsp;sitting on a chair, lift one foot off the floor and rotate the ankle clockwise first, then counter clockwise. Repeat with the other leg.7</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033641/strapi_upload/LEG_EXERCISE_3_d82720619d.png?updated_at=2023-06-06T06:40:41.696Z" alt="leg exercise to relieve tired legs" width="676" height="543" />
<ul>
<li>Foot swinging:&nbsp;gently swing your feet from front to back, from the toes to the heels.5</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033640/strapi_upload/LEG_EXERCISE_4_d647deccf4.png?updated_at=2023-06-06T06:40:41.245Z" alt="exercise to relieve tired legs" width="631" height="507" />
<ul>
<li>Heel lifts:&nbsp;sitting on a chair, or standing, raise and lower your heels, keeping your toes in contact with the floor.5</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033641/strapi_upload/LEG_EXERCISE_5_2cddae77a3.png?updated_at=2023-06-06T06:40:41.984Z" alt="leg exercise to relieve tired legs" width="641" height="510" />
<ul>
<li>Knee flexing and arch extension: sitting on a chair, raise the knee and bend it slightly, bringing the calf close to the thigh. At the same time, stretch the foot pointing the toes towards the floor.7</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033641/strapi_upload/LEG_EXERCISE_6_ea1d26e85e.png?updated_at=2023-06-06T06:40:41.896Z" alt="leg exercise to relieve tired legs" width="566" height="451" />
<ul>
<li>Leg extension: sitting on a chair, stretch one of your legs until it is completely straight, stretching the arch at the same time. Repeat with the other leg.7</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033642/strapi_upload/LEG_EXERCISE_7_d20bb15ebc.png?updated_at=2023-06-06T06:40:42.693Z" alt="leg exercise to relieve tired legs" width="647" height="517" />
<ul>
<li>Walk on your heels&nbsp;for a few minutes.5</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033642/strapi_upload/LEG_EXERCISE_8_cea26c0c03.png?updated_at=2023-06-06T06:40:43.056Z" alt="leg exercise to relieve tired legs" width="605" height="484" />
<ul>
<li>Tiptoe&nbsp;for a few minutes.5</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033642/strapi_upload/LEG_EXERCISE_9_44ace5ee32.png?updated_at=2023-06-06T06:40:43.420Z" alt="leg exercise to relieve tired legs" width="650" height="443" />
<ul>
<li>Raised legs:&nbsp;lying on the floor, with your legs raised and extended, flex and relax your toes repeatedly.5</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033643/strapi_upload/LEG_EXERCISE_10_44bf7e8f49.png?updated_at=2023-06-06T06:40:43.635Z" alt="leg exercise to relieve tired legs" width="634" height="247" />
<ul>
<li>Legs apart and together:&nbsp;lying on the floor, spread and bring your legs together (without lifting them).5</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://res.cloudinary.com/servier/image/upload/v1686033643/strapi_upload/LEG_EXERCISE_11_fe1a792452.png?updated_at=2023-06-06T06:40:43.697Z" alt="leg exercise to relieve tired legs" width="585" height="304" />
<ul>
<li>Circles in the air:lying on the ground, raise one leg and make circular movements in both directions. Repeat with the other leg.5</li>
</ul>
&nbsp;

Tired and aching legs? Here are some tips to help relieve your tired legs.

What can I do to relieve tired legs

Chronic Venous Insufficiency

Chronic Venous Disease

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<ol>
<li>Maya RA, P&eacute;rez F. Documento SEMG: Manejo y derivaci&oacute;n en insuficiencia venosa cr&oacute;nica. 2017. Available at:&nbsp;<a href="https://www.semg.es/images/stories/recursos/2017/documentos/Monografia_INSF.VENOSA.CRONICA.pdf">https://www.semg.es/images/stories/recursos/2017/documentos/Monografia_INSF.VENOSA.CRONICA.pdf</a>. Last accessed May 2022</li>
<li>Piera Fern&aacute;ndez M. Piernas cansadas. Atenci&oacute;n especial. Farmacia Profesional. 2002;16:96-99. Available at:&nbsp;<a href="https://www.elsevier.es/es-revista-farmacia-profesional-3-articulo-piernas-cansadas-atencion-especial-13038247">https://www.elsevier.es/es-revista-farmacia-profesional-3-articulo-piernas-cansadas-atencion-especial-13038247</a> Last accessed June 2022</li>
<li>Araujo DN, Ribeiro CT, Maciel AC, Bruno SS, Fregonezi GA, Dias FA. Physical exercise for the treatment of non-ulcerated chronic venous insufficiency. Cochrane Database Syst Rev. 03 de 2016;12:CD010637. Available at <a href="https://pubmed.ncbi.nlm.nih.gov/27914110/">https://pubmed.ncbi.nlm.nih.gov/27914110/</a> Last accessed June 2022</li>
<li>Sociedad Espa&ntilde;ola de Farmacia Comunitaria. Gu&iacute;a pr&aacute;ctica para prevenir y tratar el s&iacute;ndrome de piernas cansadas. Available at: <a href="https://www.sefac.org/sites/default/files/2017-11/Sind__piernas_cansadas.pdf">https://www.sefac.org/sites/default/files/2017-11/Sind__piernas_cansadas.pdf</a> Last accessed May 2022</li>
<li>Sociedad Espa&ntilde;ola de Farmacia Comunitaria. Ejercicios para piernas cansadas. Available at:&nbsp; <a href="https://www.sefac.org/documentos-publicaciones-sefac/ejercicios-para-piernas-cansadas">https://www.sefac.org/documentos-publicaciones-sefac/ejercicios-para-piernas-cansadas</a> Last accessed June 2022</li>
<li>Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011 Jul;4:49-54. Available at: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/</a> Last accessed June 2022</li>
<li>O&rsquo;Donovan KJ, Bajd T, Grace PA, et al. Preliminary Evaluation of Recommended Airline Exercises for Optimal Calf Muscle Pump Activity. EJVES Extra. 2006;12:1-5. Available at: <a style="font-size: 1rem;" href="https://doi.org/10.1016/j.ejvsextra.2006.04.001">https://doi.org/10.1016/j.ejvsextra.2006.04.001</a> Last accessed June 2022</li>
</ol>

REFERENCES

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