How do you prevent tired legs?
A lot of people sometimes suffer from it; that particularly unpleasant feeling as if your legs are made of lead or feel restless (not to be confused with the so-called restless legs syndrome). This is very frustrating, especially in the workplace, because it sometimes makes it difficult to concentrate on your work; whether you work in the catering industry, in a clothing store or “just” in the office. In this blog an explanation of why you get tired legs but more importantly: how to get rid of it.
Causes of tired legs
- Wearing very tight clothes
- Bad eating habits
- Drinking too little
- Being overweight
- Vascular problems
- Hereditary disorder; vascular diseases, vascular problems, poor blood circulation
A thrombosis leg means that a few veins in the leg become blocked by an accumulation of clotted blood, which overloads other veins. This condition can also lead to varicose veins.
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10 Tips to prevent or combat tired legs during work
- More exercise To improve the blood circulation in your legs, more exercise is necessary. Working out during working hours is unlikely to be an issue, but try to keep moving as much as possible. It is of course very easy to take the elevator or send a colleague an email because of a question or comment. Instead, take the stairs, approach a colleague to ask a question or make a cup of coffee for everyone. This keeps you moving throughout the day and prevents you from sitting or standing too long.
- Take walking breaks. This is actually a continuation of our previous point, but it is certainly important! Take at least one break every working day by taking a breath of fresh air outside. You don't immediately have to run a half marathon, but a short and brisk walk ensures that your leg muscles warm up and the blood circulation starts again. Can you also immediately put your thoughts on something else or clear your mind!
- Wear flat shoes. The best footwear for the workplace is a shoe with a flat sole and a well-shaped insole. This gives your feet more support and is less stressed. For the women among us: avoid shoes with a high heel. When you walk in high heels, you make it a lot harder for your calf muscles to pump blood to the upper body. However, a shoe with a small heel of 3 to 4 centimeters is no problem.
- Avoid tight clothing. Skinny jeans look stylish and you see them in almost every workplace. Precisely because these types of trousers are particularly tight around your legs, there can be too much external pressure on the muscles and veins. As a result, your legs do not receive enough oxygen from the outside, the moisture cannot be properly drained and fluid accumulations can occur. You also increase the risk of varicose veins with tight-fitting clothing! Whether you perform your work sitting or standing, it is best to wear slightly looser and airier clothing.
- Support your legs with compression socks. Especially when you're working all day, compression socks (or compression stockings) give your legs extra support and optimal blood flow. These socks are especially popular among runners, but you also have special support socks for the workplace. Despite the fact that these special work socks are tight around the calves, the breathable materials ensure sufficient oxygen and moisture and waste are removed even better.
- Quit smoking. When we say smoking is bad for you, we're probably not telling you groundbreaking news. It just so happens that smoking is one of the biggest culprits of tired legs. Smoking narrows the blood vessels and also increases blood pressure; a combination that is extremely bad for the blood circulation. Quitting smoking can be a very tough task (especially in times of chaos and stress), but if you succeed, not only your lungs, but also your legs will thank you!
- Take an alternating shower. Good preparation will go a long way. When you take a shower in the morning, rinse your body with warm and cold water. Due to the transition from warm to cold water, your body wakes up as it were and warms itself so that the blood flow continues. In addition to being good for your skin, you give your blood circulation a big boost. Always start with an alternating shower at the bottom of your feet and slowly work your way up.
- Deskecxercise. If you have been sitting still for a long period of time, you can do a few stretching exercises to get your blood circulation going again. For example, you can tap dance while sitting; a calf muscle exercise where you constantly lift your heels. Lift one heel as high as possible, hold this position for 5 to 10 seconds, and then lower your heel again. Then do the same with your other foot. You can also stretch one leg forward so that it is parallel to the ground. Hold this position for 2 to 5 seconds, pull the toes toward you and lower the leg back down. Then straighten your other leg. Do 10 repetitions per exercise and your legs will be completely warmed up again!
- Varied food Your diet also plays a role in beating tired legs. Eat as many varied meals as possible with vegetables, fruit, dairy products, meat, fish and wholemeal products (bread, rice, pasta, etc.) not only at home, but also at work. Look especially for products that contain a lot of vitamin C, vitamin E, selenium and zinc. These nutrients act as an antioxidant and neutralize harmful substances. Although many people enjoy drinking a cup of coffee, it is wise to avoid caffeinated drinks as much as possible.
- Hydroxyethylrutosides (pronounced hie-drok-see-etiel-rutosides) Hydro-what? Yes, it is quite a mouthful, but in the case of a chronic vascular disease or condition, hydroxyethylrutosides improve blood circulation. This medicine strengthens the wall of the blood vessels and makes them more elastic. These tablets or capsules are also used when the above does not help enough against tired legs. Hydroxyethylrutosides are available without a prescription and you do not have to go to the doctor separately.