Venous Insufficiency – What It Is and How to Handle It

Venous insufficiency happens when the valves in your leg veins don’t close properly. Blood then pools in the lower leg instead of flowing back to the heart. This can make the legs feel heavy, sore, or swollen, especially after a long day standing or sitting.

The most common signs are aching calves, visible varicose veins, and skin changes like dark patches or itching. If you notice a sudden sharp pain, warm redness, or a fever, it could be a clot and you should see a doctor right away.

Why It Happens

Age, genetics, and pregnancy are the biggest risk factors. The deeper the veins, the harder it is for the muscle pump to push blood upward. Too much weight or a sedentary lifestyle also puts extra pressure on the vein walls, making the valves weaker over time.

Even simple things like wearing tight socks or shoes can restrict blood flow and worsen the problem. If you have a family history of varicose veins, you’re more likely to develop insufficiency yourself.

Practical Steps to Feel Better

Move around often. Even a five‑minute walk every hour helps the calf muscles squeeze the veins and push blood upward. If you sit a lot, do ankle pumps – flex and point your toes repeatedly – to keep the flow moving.

Compression stockings are a quick fix. They gently squeeze the leg, supporting the valves and reducing swelling. Choose a level that feels snug but not painful; you can get a professional fitting at most pharmacies.

Elevate your legs above heart level for 15‑20 minutes a few times a day. A pillow or a couch armrest works fine. This lets gravity help drain the fluid back to the torso.

Watch your diet. Salt makes your body hold onto water, so cut back on processed foods. Staying hydrated and eating plenty of fiber can prevent constipation, which puts extra pressure on the veins.

If you’re overweight, losing even a few pounds eases the strain on your leg veins. Combine a balanced diet with regular walking or low‑impact swimming for best results.

When to see a professional? If you notice large, bulging veins, persistent swelling, or skin ulcers that won’t heal, schedule an appointment. A simple ultrasound can show how well the valves work and whether there’s a clot.

Doctors may suggest minimally invasive procedures like laser or radio‑frequency ablation to close the bad veins. These treatments are quick, usually done as an outpatient, and have a short recovery time.

Remember, early action makes a big difference. By moving regularly, using compression, and keeping an eye on symptoms, you can manage venous insufficiency and keep your legs feeling healthy.