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

Legs that feel heavy, weighted, stiff, or worn out can stem from a variety of causes. The first step toward feeling better is identifying the root issue.

If lifting your legs feels like hauling a 5-pound bag of flour, several conditions might be responsible. Common causes of heavy-feeling legs include varicose veins and peripheral artery disease.

Continue reading to discover what can make legs feel heavy and what you can do to manage this symptom.

Possible causes

Many different issues can lead to a sensation of heavy legs.

Varicose veins

Varicose veins are blood vessels — typically in the legs and feet — that become enlarged and take on a twisted, bulging look.

Varicose veins are more likely to develop:

• as a person ages
• during pregnancy, due to hormone shifts and the growing uterus’s pressure
• during other hormonal phases, like menopause
• in people with obesity
• in those with a family history of the condition
• in people with jobs that require prolonged standing or sitting, which can impair circulation

These veins enlarge when they lose their normal elasticity. The valves weaken, allowing blood that should be returning to the heart to pool in the legs. That pooled blood can make legs feel heavy and fatigued.

Up to 73% of people globally have varicose veins. They are more common in women than in men.

Peripheral artery disease (PAD)

PAD is a cardiovascular condition that develops when fatty deposits accumulate in artery walls, narrowing them.

Although PAD can affect arteries anywhere, it most commonly involves the legs. Reduced blood flow can make the legs feel tired, crampy, and achy. These symptoms are often among the first indicators of PAD.

The same risks that cause plaque in other arteries also affect leg arteries. Major risk factors for PAD include:

• high cholesterol
• smoking
• diabetes
• high blood pressure

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

Overtraining syndrome (OTS)

Athletes who continually push themselves without adequate recovery can develop overtraining syndrome, which may include the symptom of heavy legs.

“Overreaching” describes pushing harder than your body can recover from day after day. When muscles don’t get time to repair, persistent fatigue and heaviness in the legs can result.

Heavy legs are a frequent complaint among athletes, especially runners and cyclists.

Lumbar spinal stenosis

Lumbar spinal stenosis refers to narrowing of the spinal canal in the lower back.

When the canal narrows, vertebrae and discs can compress the spinal nerves, causing pain. That pain may affect the lower back and radiate into the legs, producing weakness, numbness, and a heavy sensation.

Risk factors include:

• Smoking: Chemicals in cigarettes can constrict blood vessels and contribute to this condition.
• Age: The spinal canal can naturally become narrower as part of aging.
• Obesity: Extra body weight increases stress on the spine.

Restless legs syndrome (RLS)

Restless legs syndrome causes uncomfortable leg sensations often described as aching, throbbing, or “crawling.” These feelings arise while at rest and usually ease with movement.

The exact cause of RLS is unknown, but genetics and possible brain-processing differences in movement signals are thought to play a role.

You’re more likely to develop RLS if you:

• smoke or consume alcohol
• take certain medications that affect brain chemistry
• use some cold medications
• are pregnant
• have nerve damage

There

Legs that feel heavy, weighted, stiff, or worn out can stem from a variety of causes. The first step toward feeling better is identifying the root issue.

If lifting your legs feels like hauling a 5-pound bag of flour, several conditions might be responsible. Common causes of heavy-feeling legs include varicose veins and peripheral artery disease.

Continue reading to discover what can make legs feel heavy and what you can do to manage this symptom.

Possible causes

Many different issues can lead to a sensation of heavy legs.

Varicose veins

Varicose veins are blood vessels — typically in the legs and feet — that become enlarged and take on a twisted, bulging look.

Varicose veins are more likely to develop:

• as a person ages
• during pregnancy, due to hormone shifts and the growing uterus’s pressure
• during other hormonal phases, like menopause
• in people with obesity
• in those with a family history of the condition
• in people with jobs that require prolonged standing or sitting, which can impair circulation

These veins enlarge when they lose their normal elasticity. The valves weaken, allowing blood that should be returning to the heart to pool in the legs. That pooled blood can make legs feel heavy and fatigued.

Up to 73% of people globally have varicose veins. They are more common in women than in men.

Peripheral artery disease (PAD)

PAD is a cardiovascular condition that develops when fatty deposits accumulate in artery walls, narrowing them.

Although PAD can affect arteries anywhere, it most commonly involves the legs. Reduced blood flow can make the legs feel tired, crampy, and achy. These symptoms are often among the first indicators of PAD.

The same risks that cause plaque in other arteries also affect leg arteries. Major risk factors for PAD include:

• high cholesterol
• smoking
• diabetes
• high blood pressure

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

Overtraining syndrome (OTS)

Athletes who continually push themselves without adequate recovery can develop overtraining syndrome, which may include the symptom of heavy legs.

“Overreaching” describes pushing harder than your body can recover from day after day. When muscles don’t get time to repair, persistent fatigue and heaviness in the legs can result.

Heavy legs are a frequent complaint among athletes, especially runners and cyclists.

Lumbar spinal stenosis

Lumbar spinal stenosis refers to narrowing of the spinal canal in the lower back.

When the canal narrows, vertebrae and discs can compress the spinal nerves, causing pain. That pain may affect the lower back and radiate into the legs, producing weakness, numbness, and a heavy sensation.

Risk factors include:

• Smoking: Chemicals in cigarettes can constrict blood vessels and contribute to this condition.
• Age: The spinal canal can naturally become narrower as part of aging.
• Obesity: Extra body weight increases stress on the spine.

Restless legs syndrome (RLS)

Restless legs syndrome causes uncomfortable leg sensations often described as aching, throbbing, or “crawling.” These feelings arise while at rest and usually ease with movement.

The exact cause of RLS is unknown, but genetics and possible brain-processing differences in movement signals are thought to play a role.

You’re more likely to develop RLS if you:

• smoke or consume alcohol
• take certain medications that affect brain chemistry
• use some cold medications
• are pregnant
• have nerve damage

There also appears to be a notable link between fibromyalgia — a disorder causing chronic muscle pain and fatigue — and restless legs. Research suggests that people with fibromyalgia are more likely to experience RLS.

Typical symptoms

People with heavy legs often describe them as:

• aching
• tired
• crampy
• stiff

Heavy legs may also be accompanied by:

• Swelling: Often related to circulation problems.
• Bumpy veins: A sign of varicose veins.
• Sores that heal slowly: Poor blood supply can slow wound healing.
• Pale or bluish skin: Color changes that commonly indicate poor circulation.

When to get medical attention

Occasional heavy legs are common — for instance, after long sitting or an intense workout.

However, if the sensation is persistent or significantly bothers you, consult a healthcare provider. They can review your medical history, assess symptoms, and order tests to determine the cause.

For diagnosing PAD, for example, your clinician may recommend an ultrasound to evaluate blood flow in the leg arteries.

Home strategies to ease symptoms

There are many measures you can take at home to reduce pain and heaviness in the legs, including:

• Quit smoking: Smoking raises the risk for several causes of heavy legs. Seek support to stop if needed.
• Schedule recovery: Take rest days from intense training to allow muscles to repair.
• Elevate your legs: Raising your legs 6 to 12 inches above your heart helps drain pooled blood back to your body. Gentle massage can help, too.
• Lose excess weight if needed: Obesity contributes to conditions that cause heavy legs. Talk to a doctor or dietitian for guidance on safe weight loss.
• Use compression: Compression stockings or socks can support better blood flow in the legs.
• Stay active: Movement helps control weight, lower cholesterol, and improve circulation. Tailor your activity to your fitness level and consult your doctor about an appropriate routine. If your legs feel persistently fatigued, you might also find information on managing tired legs useful.

Bottom line

Because heavy legs can signal serious health issues, it’s important to pursue evaluation and treatment. Once the cause is identified and a plan is in place, you can usually manage the symptom and reduce discomfort.