More and more office workers are complaining of swelling, heaviness, and fatigue in their legs at the end of the workday. Doctors already have a term for this: “office leg syndrome.” It is a collection of symptoms that occur due to prolonged sitting, impaired blood circulation, and low physical activity during the day.
Phlebologists explain: in a sitting position, the leg muscles work minimally, namely, they normally help to “push” venous blood up to the heart. When the muscle pump is almost not involved, the blood returns more slowly, some of the fluid is retained in the tissues - this is how edema appears, a feeling of distension, burning and “buzzing” in the legs at the end of the day. Those who spend 6–10 hours sitting without breaks and hardly move even in everyday life are especially at risk.
The situation is aggravated by typical office habits. Sitting with your legs crossed additionally compresses the blood vessels, a chair that is too low or too high forces your feet to be in an unnatural position, tight clothing and shoes with thin soles or high heels impair the outflow of blood and lymph. Edema can also become more pronounced due to a banal lack of water: when the body feels dehydrated, it begins to retain fluid, and this is manifested, in particular, in the legs.
Doctors emphasize that such symptoms should not be ignored. Constant stagnation of blood in the veins may not be just temporary discomfort, but the first signal of the development of chronic venous insufficiency, varicose veins or lymphostasis. If the swelling appears daily, does not go away by morning, is accompanied by cramps, pain or a feeling of heat in the calves, this is a reason to consult a specialist - a phlebologist or vascular surgeon, and if necessary, do an ultrasound of the veins of the lower extremities.
What can you do now without radically changing your lifestyle? Experts advise not to sit for hours on end. A short break every hour — even for 1–2 minutes — noticeably improves your well-being. It is enough to walk down the corridor, up the stairs, do a few heel-to-toe rolls or do light stretching. It is important to monitor your posture, not to squeeze your feet under the chair, choose comfortable, not tight shoes and clothes, and also maintain a normal drinking regimen throughout the day.
Doctors add that even a small daily activity of 5–7 thousand steps can reduce the risk of “office legs” and improve blood circulation. This is not about exhausting workouts, but about regular walking, taking the stairs instead of the elevator, and short walks after work. If the work format does not allow you to get up often, special compression socks or stockings selected by a doctor can help partially relieve the load, as well as an ergonomic footrest that allows you to keep them in a more comfortable and physiological position.
Experts emphasize: “office leg syndrome” is not just a household trifle, but a clear signal from the body that it cannot cope with the load. And the sooner a person pays attention to swelling and heaviness in the legs and changes at least basic habits, the lower the risk that temporary discomfort will develop into chronic problems with veins.
