It's not uncommon for people to wonder why, even though they sit for most of the day, their legs still hurt. It seems counterintuitive...if you are off your feet, that should relieve symptoms, not cause them. The truth is that remaining sedentary can be just as hard on your circulation as it is for those who stand all day. Here's why and more importantly, what you can do to bring relief.
Many people sit all day, and for a wide variety of reasons - from job requirements to health reasons - even a long car or plane ride. However, when someone is sedentary, it can lead to poor vein circulation. The lack of movement can cause blood to pool in your lower legs. That results in leg symptoms such as swelling, aching, and fatigue. In some cases, you may even notice the appearance of spider veins or bulging blue veins in your lower legs.
But the good news is that, when the proper action and care are taken, it is possible to greatly reduce your leg symptoms worsened by sitting all day. Listen to the video below as I go into more detail on steps you can take to improve your vein health and reduce your leg symptoms if you find yourself sitting for long periods of time throughout the day, but remember - these tips will help alleviate symptoms, but won't make the vein condition go away.
Healthy Practices to Adopt While on Your Feet
- Try Walking Around: Taking brief breaks, if you are able and allowed, is a simple and effective way to promote proper vein circulation in your legs, allowing your foot and leg muscles to get some movement, which will help with blood flow. The series of muscle contractions while walking actually helps push blood back up toward your heart. The basis for this is called the Calf Muscle Pump. When you sit for long periods of time, blood can pool in your legs. Standing up and walking to get a drink of water, go down the hallway and back, or taking a stroll outside for a few minutes of fresh air every hour or so is a healthy habit to adopt.
- Try Using A Standing Desk: This is an increasingly popular trend in office environments. Many individuals are ditching their chairs, for parts or even all of their day, to increase standing time. Standing desks can come with various health benefits, including helping to improve vein health and blood flow throughout the body. You can do the toe-rock and heel raise exercises while standing at your desk (see below). Whether you choose to utilize a standing desk or not should depend on your specific condition and symptoms. This being said, it is not a bad thing to consider if you are able to make the switch.
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Wear Compression Stockings: Choosing to wear compression stockings is often the most important way for people of all backgrounds and occupations to improve their vein health. If you deal with leg problems due to a vein circulation condition, wearing compression stockings is a proven way to help reduce your symptoms. But in order for compression stockings to be effective, you have to measure and make sure you get the right size and compression strength. And remember, you should be wearing them regularly and consistently - from the moment you wake up until you go to bed (And of course, this includes while you are at work!).
- Try Toe-Raise and Heel-Rock Exercises: This is a great way to promote blood circulation in your feet and legs whether you are standing. You can do this exercise while sitting as well, just be sure to contract your muscles and not just move your foot around. I recommend the exercises I demonstrated in the video above be done every 15-minutes or so. The purpose of this is to get the muscles to contract and pump blood out of your leg. You can see the images below for some additional visual demonstrations on how to do these exercises.
Contact Our Team for a Free Vein Screening
If you are suffering from leg symptoms due to sitting at work all day, you are definitely not alone. This is the case for many of the patients that visit our clinics. Thankfully there are fairly simple treatments, in addition to the points listed above, that can help greatly improve leg symptoms and overall vein health. These symptoms are so widespread...the question is "when should you see a specialist?" The answer is when you find that the above exercises don't help and you are unable to do the activities you used to be able to do, feeling like you are having to slow down at home or at work, it's time to schedule a vein screening. The initial screening is free and easy. Our team will ask about your story and review your symptoms, and most importantly evaluate the pattern of your symptoms which might indicate a vein condition. From there, we'll recommend the appropriate next steps.
