Why does this happen? “When it’s hot, the blood vessels in the body dilate,” says German pharmacist Ursula Funke. She explains that blood circulation slows down and the veins lose elasticity, allowing fluid to flow to the feet and legs.
Since the venous return flow does not work as well, these then swell.
“Women are more prone to it than men,” says Funke. This is because they have weaker connective tissue and the veins are therefore less supported in hot weather.
In any case, the expert stresses that if you have swollen legs and feet repeatedly, you should go to the doctor to find out the cause, because these symptoms can also indicate serious heart, liver, or kidney diseases.
If you only have heavy legs and feet from time to time in summer, these tips may help:
Exercise, even if you work in the office.
“People often don’t move enough,” says doctor René Gräber. Especially in the heat, many people are tempted to stay still so as not to sweat. But movement stimulates blood circulation in the body and this helps the legs feel better.
When working at a desk, it helps to get up and walk around now and then. This can also be done during a phone call. “Even at a desk, you can move your feet and toes back and forth,” advises Funke.
He adds that you can draw a big eight on the ground with the big toe of one foot, and then do the same with the big toe of the other foot.
An afternoon walk or a moderately strenuous gym session also improves blood circulation and therefore benefits your legs or feet.
Cycling, but backward
An exercise that does not require much effort: lie on your back for one minute and pedal with your legs raised. The exercise should last at least 30 seconds.
Another option is to do foot circles: lift one leg and let the foot make circles outwards and inwards from the ankle.
Put your feet up
Elevating your legs helps the accumulated fluid to drain away. “It’s best to alternate between elevation and movement,” says Funke. At night, in bed, it’s a good idea to keep your legs slightly higher than your head.
Refresh your legs with a cold shower
Gräber recommends activating circulation by applying a cold shower to the lower legs once or twice a day. Apply the cold water upwards along the front, from the ankles to the knees, and then down the back of both legs.
However, if you have cold feet, the doctor recommends avoiding these water massages on your legs. “In this case, it is better to go out for a walk until your feet warm up,” he says.
Drink plenty of fluids
Drinking plenty of fluids also helps blood flow through the body. At the same time, it helps dehydrate tissues, although this may sound contradictory at first.
Mineral water and herbal teas are ideal. It is best to avoid alcohol. Especially on hot days, there is a risk that it can cause circulatory problems.
Eat little
Avoid heavy, high-calorie meals, which unnecessarily strain the body in hot weather, and therefore also the legs and feet. Light, healthy food, with lots of fruit and vegetables, is ideal when temperatures are high.
Comfortable shoes or bare feet
Flat, comfortable shoes will soothe leg veins on hot days, but high-heeled shoes will not.
Gräber advises taking off your shoes more often during the day and walking barefoot. You can start the day by walking barefoot when there is still dew on the lawn in the garden. “Then let your feet dry naturally,” adds the doctor.
If none of that helps, compression stockings can be a good remedy, although not necessarily comfortable. Stockings put pressure on the veins and help transport blood from the legs to the heart.
However, pharmacist Ursula Funke stresses that compression stockings “should be a last resort in hot weather.”
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