Heavy Legs: Causes, Risk Factors, Relief - Healthline

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HealthlineSubscribeWhy Do My Legs Feel Heavy and How Can I Get Relief?

Medically reviewed by Meredith Goodwin, MD, FAAFP — Written by Donna Christiano — Updated on October 24, 2024

Causes
Symptoms
Medical attention
Home remedies
Outlook

Legs that feel heavy, weighted, stiff, and tired can be caused by many things. The first step to relief is determining the underlying cause.

If your legs feel heavy and hard to lift, it might almost feel like you’re dragging around a 5-pound bag of flour. Several conditions can cause heavy-feeling legs, such as varicose veins and peripheral artery disease.

Read on to learn what causes legs that feel heavy and how to manage this symptom.

Potential causes

Heavy legs can be caused by several conditions.

Varicose veins

Varicose veins are veins — usually in the legs and feet — that become enlarged and take on a bumpy, knotted appearance.

Varicose veins often appear:

as we age
during pregnancy, thanks to fluctuating hormones and the increasing pressure of the uterus
during other hormonal events, such as menopause
in people with obesity
in people who have a family history of the condition
in anyone with an occupation that requires a lot of standing and sitting, which can impact circulation

The veins become enlarged when they start to lose elasticity. Valves then become weakened, allowing blood that should be recirculating through the body to pool in the legs. This pooled blood can sometimes make your legs feel heavy and tired.

Up to 73% of people around the world have varicose veins. They occur more frequently in women than men.

Peripheral artery disease (PAD)

PAD is a form of cardiovascular disease that occurs when fatty deposits build up in the walls of your arteries, narrowing them.

While PAD can occur anywhere, it most often affects the legs. Without enough blood circulating, your legs can feel tired, crampy, and achy. These symptoms are one of the first signs of PAD.

The same risk factors that cause fatty buildup in your other arteries cause them in your legs. The top risk factors for PAD include:

high cholesterol
smoking
diabetes
high blood pressure

The National Heart, Lung, and Blood Institute says that more than 8 million U.S. people over age 40 have PAD.

Overtraining syndrome (OTS)

Many athletes constantly strive to improve their performance. But if you train too much without giving your body time to recover, a number of health-related problems can occur, including heavy legs.

When you “overreach,” it means you are pushing a little bit harder than what you think you’re capable of day after day. Muscles don’t have time to repair themselves when you overreach.

Heavy legs are a common complain in athletes — particularly runners and cyclists.

Lumbar spinal stenosis

Lumbar spinal stenosis is a narrowing of the spinal column.

When this narrowing occurs, vertebrae (the bones of the spine) and discs (which sit between each vertebra and absorb impact) can pinch the spinal canal, causing pain. While that pain can affect the lower back, it also can occur in the legs, causing weakness, numbness, and heaviness.

Some risk factors include:

Smoking: Compounds in cigarettes can restrict blood vessels, leading to this condition.
Age: The spinal column can narrow naturally during the aging process.
Obesity: Excess weight can stress the entire body, including the spine.

Restless legs syndrome (RLS)

Restless legs syndrome is characterized by an uncomfortable feeling in your legs, often described as aching, throbbing, and “crawling.” These sensations happen while resting and are relieved with movement.

The cause of RLS isn’t currently known, but it’s believed that there’s a genetic component as well as a possible dysfunction in how the brain processes movement signals.

You are most at risk of developing RLS if you:

smoke or drink alcohol
take certain medications that alter brain chemicals
take cold medication
are pregnant
have nerve damage

There also seems to be a strong association between fibromyalgia, a condition that causes chronic muscle pain and fatigue, and restless legs. Research suggests that people with fibromyalgia are more likely to have restless legs syndrome.

Common symptoms

People with heavy legs may describe them as:

achy
tired
crampy
stiff

Heavy legs can also appear:

Swollen: This can be due to circulatory problems.
Bumpy: This is due to varicose veins.
With sores that are slow to heal: Your skin needs proper blood supply to heal, so if it’s not getting it, your wounds may heal slowly.
Pale or bluish: Color changes like this are often due to poor circulation.

When to seek help

Everyone experiences the feeling of heavy legs every once in a while. You may have sat for too long or worked out too hard.

But when the feeling is more than occasional, or your symptoms are bothersome, you should reach out to a healthcare professional for advice. They can look at your medical history, ask about your symptoms, and do any tests necessary to pinpoint the cause.

For example, to help diagnose PAD, they may suggest you have an ultrasound to see how blood is flowing through the arteries in your legs.

How to get relief at home

There’s a lot you can do to help relieve the pain and achiness you may be experiencing with heavy legs, including:

Work to quit smoking: Smoking is a risk factor for several conditions that cause heavy legs. Support is available if you need it to stop smoking.
Take exercise breaks: Take days off from intense exercise so your muscles have time to rest.
Elevate your legs: Elevating your legs about 6 to 12 inches above your heart can help blood that’s pooled in your legs drain to the rest of your body. Massaging your legs is an added bonus.
Lose weight, if needed: Obesity can lead to several conditions that can cause heavy legs and other health complications. Reach out to a doctor or dietitian for support with losing weight if you need it.
Compress: Wear compression stockings or socks to help promote blood flow in your legs.
Get active: Moving your body more is an effective way to manage weight, lower cholesterol, and improve circulation. You can adjust your workout routine to your fitness level and ask your doctor for guidance on a routine that’s right for you.

The takeaway

Because heavy legs are a symptom of some serious conditions, it’s important that you seek treatment. Once you know what’s causing your legs to feel heavy and develop a treatment plan, you should be able to manage the pain.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Aslam MR, et al. (2022). Global impact and contributing factors in varicose vein disease development.https://pmc.ncbi.nlm.nih.gov/articles/PMC9425889/
Civelek GM, et al. (2014). Evaluation of restless legs syndrome in fibromyalgia syndrome: An analysis of quality of sleep and life.https://pubmed.ncbi.nlm.nih.gov/24867908/
Peripheral arterial disease (PAD). (2023).https://www.nhs.uk/conditions/peripheral-arterial-disease-pad/
Piazza G. (2014). Varicose veins.https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.113.008331
Pinto PC, et al. (2010). An experimental in vivo model to characterize “heavy legs” symptom in topical formulations.https://onlinelibrary.wiley.com/doi/10.1155/2009/547039
Restless legs syndrome. (2024).https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome
What is peripheral arterial disease? (2022).https://www.nhlbi.nih.gov/health/peripheral-artery-disease

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Medically reviewed by Meredith Goodwin, MD, FAAFP — Written by Donna Christiano — Updated on October 24, 2024

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