Those legs are made for talking
We may pay attention to our legs just before they go on show at Christmas parties, but giving them more regular TLC could pay dividends for our health. So strip off those trousers, boots and tights and check out our guide to leg health
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WITH the party season on the horizon, it will soon be time to start making sure our legs are fit to flash.
We all know the allure of revealing great pins, but leg health expert Kimby Osborne says they deserve more than just a bit of occasional seasonal TLC.
She warns that we are neglecting our legs all year round – apart from a vanity check in the summer and winter – at our peril.
“Most women are familiar with how important it is to pick up on any changes in our breasts to avoid cancer, yet 90% of us ignore any changes in what is one of the most important parts of the body – our legs,” says Kimby, a former chiropodist who is now director of training for compression hosiery company Activa Healthcare.
“By not taking heed of those warning signs we are putting our health at risk from, at worst, life-threatening deep vein thrombosis (DVT) through to a range of ailments ranging from varicose veins to leg ulcers.”
It’s estimated that 50% of us are likely to experience leg problems during our lifetime.
“Too many people, and medical professionals such as GPs, are unaware that regularly tired, aching legs, swollen ankles or legs, or enlarged veins mean all is not well with the leg circulatory system,” Kimby says.
“These symptoms shouldn’t be regarded as normal, and can be alleviated and treated before they trigger worse problems. Yet, in general, the reaction of many GPs is to advise people simply to lose weight and put their feet up regularly. This is totally inadequate and ineffective.”
About 6.3million people – 70% of whom are women – suffer from unsightly, and often painful, varicose veins. This occurs where valves within the veins do not work correctly, or the vein walls are weak, allowing the vein to become permanently enlarged.
But, more worryingly, about one in 2,000 people in the UK develops DVT. In the over-80s, this figure rises to one in every 500.
“New evidence from New Zealand shows that people are at high risk of developing circulatory problems, from varicose veins through to DVT, from sitting for long periods in offices, and not just travelling by plane,” Kimby says.
“They can occur to people in coaches, cars and trains – any confined space which restricts movement.
“DVT is also more of a risk during pregnancy, and yet few people recognise that being sedentary or standing for up to two hours without moving puts our circulatory system under strain. It’s essential to move, or exercise our feet and legs.”
She also warns that, while the majority of people assume they are protecting themselves from the risk of DVT when travelling by wearing support socks, they may be making matters worse by wearing the wrong size.
“Just buying them according to foot size is wrong as a small foot may not mean a small leg. People need to check the size of their leg and buy support hosiery that matches that and is effective. They should seek advice from pharmacists.”
Kimby has pinpointed the top risks to leg health and an action plan to ensure those pins are in good working order.
So strip off those trousers, boots and tights and check out our leg guide.
AM I AT RISK?
Do you regularly have the following symptoms? If you answer yes to any of the following questions you may experience problems with the veins in your lower legs.
These are signs that the leg circulation may not be working as efficiently as it should. If not attended to, there is a high risk of developing leg ulcers.
Do you have reddish-brown staining above the ankle; sores that appear within the stained skin; itchy patches above the ankle; wounds or knocks that are slow to heal; spider veins or thread veins; visible and painful varicose veins; tired, throbbing and/or swollen legs?
Tall people with long legs may be more likely to have circulation problems in the leg as the blood has to travel further.
If you have any concerns, it may be wise to have a leg assessment from your doctor or nurse.
VARICOSE VEINS
Varicose veins are thought to be a hereditary condition in about 70% of cases. They may be suffered by teenagers through to the elderly.
Spider veins or thread veins may be a precursor to these developing, or a varicose vein may develop after an injury to the leg.
The other factors which influence whether you may suffer are: being over 40; smoking; being overweight or pregnant; suffering from tired, aching or swollen legs, or if you spend long periods of time stationary (sitting or standing).
Varicose veins may be removed by surgery or relieved by wearing support hosiery, which compresses, supports and helps conceal the vein.
“Support stockings used to be dismissed as only worn by old ladies like the TV character, Nora Batty, whose rumpled, ugly hosiery was a feature in Last Of The Summer Wine,” Kimby says.
“Nowadays, these tights and socks are indistinguishable from ordinary tights.”
If you suffer from varicose veins, visit your pharmacist for advice. You may be referred for a holistic assessment by a healthcare professional.
Activa Compression hosiery, available on prescription, starts from £10 for socks and £20 for a pair of tights.
ANKLE OR LEG SWELLING
This is where the lymphatic system, which is responsible for fluid drainage in the body, may not be working efficiently, and the circulation may also be impaired.
“It’s very important that people pick up on swelling on the ankles or legs which happens regularly, and take action so that it doesn’t get worse and does further damage to the leg,” Kimby says.
“Swelling can be reduced by exercise, and keeping the leg regularly elevated, ideally above heart level, on the arm of a chair when you are sitting.”
She also advises that compression stockings may help by triggering the “foot pump” – in the arch of the foot – and the leg pump, in the calf, to work more efficiently.
DEEP VEIN THROMBOSIS
This is a condition where a small blood clot forms, mainly in the deep veins of the leg, as a result of sluggish blood flow.
“Those who have had a DVT have a high risk of developing another – 50% go on to have another, or develop a leg ulcer,” Kimby says.
She recommends that people who have undergone treatment for DVT should continue to wear support hosiery for a minimum of two years afterwards.
ARTERIAL ULCERS
Fatty layers can collect in your arteries, causing them to get narrower, meaning less blood flow to your lower legs.
This can cause your legs to feel cold and painful, especially when your legs are elevated. When the blood flow is reduced, ulcers can occur.
Knocks or injuries to the leg, if the circulation is poor, may damage the tissue, and poor healing may lead to an ulcer.
Compression tights can assist the blood in leg veins being pushed back up to the heart and can help stop legs feeling tired and heavy. They should be prescribed by a nurse or doctor to make sure they are safe to wear.
SHAKE A LEG
To help keep your legs fit and reduce the risk of developing varicose veins or DVT, Kimby advises that you avoid sitting for long periods – ideally you should move about every 15 minutes, and definitely within two hours.
If that’s difficult, do some quick leg and feet flexing to avoid putting your circulatory system under strain.
If you are sitting or lying down, flex the foot upwards and downwards so the toes point up and down. Also rotate to the right and then to the left several times. This will get the “foot pump” in the arch of the foot going and will move the blood around.
If you are standing, raise up on tiptoes, flex the leg and then return to standing normally.
LEG DO’S AND DON’TS
DO: Regularly moisturise your legs, walk and exercise regularly, eat a balanced diet and watch your weight.
DO: Put your feet up, check your legs and feet regularly, get treatment for any knocks or sores if around the ankle – particularly if you suffer from diabetes. Act on advice from a trained healthcare professional.
DON’T: Smoke, cross your legs for long periods, stand still for long periods or remain inactive for extended periods – on long journeys, for example.
DON’T: Have very hot baths, ignore any sores or irritations or assume your leg will get better by itself.
