Stand straight, place your feet together, and have a look in the mirror at where your legs touch. Pay attention to your thighs, knees, calves, and ankles.
If your knees bend slightly outward when you are standing straight, you might have a bow-legged shape. To fix this, you need to work on strengthening the muscles that will pull your knees closer to each other and also on stretching the muscles that are pulling them out.
This will indirectly improve their shape. One-leg squats, or pistol squats, work on gluts and the insides of the thighs. At first, you may need to use a wall or a chair for some balance while building enough strength.
Toe touch focuses on stretching the hamstrings and the outer thighs. This might be caused by weak muscles on the outside of the hips and thighs, and very tight muscles on the inside of your thighs. Side lunges target the inner and outer thighs and hips. Lying hip abduction works on the outer thighs and hips. Side step-ups also improve the strength of the outer thighs.
If your knees touch but your lower legs go outward and look too skinny, you might have false curvature. The key for correcting this is increasing the muscle bulk in your lower legs to make up for the visual imperfection. Heel raises increase calf strength. Deep knee bends cause your muscles to contract, which increases blood flow, and makes all exercises more effective, while also preventing strains. If your legs touch each other at the upper thighs, knees, calves, and ankles , having only one tiny gap from the ankles up to the middle of the calves, consider yourself lucky.
This shape is considered normal. But as we all know, perfection has no limits, so it might be a good idea to practice some of the most common exercises to keep your legs toned and strong. Squats cover multiple muscle groups including hamstrings, calves, abs, and glutes and are considered to be one of the most effective exercises for your lower body. The glute bridge tones abs, hamstrings, and glutes hence the name.
Walking lunges work your entire leg, including your thigh muscles, and also help with symmetrical toning. The doctors and staff with work together with you to develop a treatment plan that is right for each individual patient. It is the goal of CVM to improve the quality of life for our patients and to prevent the long-term risk of heart disease, stroke, and amputation.
At the Center for Vascular Medicine, our mission is to help patients with their vascular diseases in a cost-effective and compassionate manner. We specialize in the diagnosis and treatment of venous and arterial diseases in the legs, feet, and pelvis. Our world-class providers are the most experienced in the specialty and work with patients to develop a treatment plan that is custom-tailored to their unique situation.
Typically, this process involves an initial consultation and ultrasound scan at one of our accredited facilities.
After reviewing the results of your scan and obtaining a thorough medical history, our providers will discuss the results with you and help you decide on the next steps. Our health care providers use several diagnostic tests to help determine what vascular diseases may be causing your symptoms. Our initial evaluations utilize ultrasound because this non-invasive imaging modality helps us verify our suspicions on whether your symptoms are caused by underlying vascular disease.
Vascular disease of the legs. Vascular disease of the feet. Let's talk about your vascular health. Call us: Heavy Legs Treatment and Causes. Causes What vascular disease causes heavy legs? If you are experiencing heavy legs due to vascular disease , there are a number of symptoms to watch out for, including: Swelling in the leg The appearance of spider veins or varicose veins A numb or dull feeling in your legs Aching or throbbing pain in the legs Cold or tingling sensations Discoloration Having a hard time standing or sitting for long periods of time or with walking Restless legs Heavy legs may be caused by an underlying vascular condition such as superficial venous insufficiency SVI , deep venous insufficiency DVI , or peripheral artery disease PAD.
Diagnosis Your doctor will look at your medical history, ask questions about your symptoms, and run some tests to determine if you have venous insufficiency, PAD or another condition causing your heavy legs. Treatment Options If your doctor determines that you have vascular disease-causing your heavy leg symptoms, they will develop a treatment plan for you. They will also tell you to quit smoking if you're a smoker, as smoking can lead to PAD..
Think you may have vascular symptoms of Heavy Legs? Prognosis In most cases, heavy legs caused by a vascular disease is a treatable condition. Most people don't show signs or symptoms asymptomatic if they have a vascular disease In some cases, people with vascular disease don't show signs or symptoms and if left untreated, the condition can progress and develop symptoms. Manage Heavy Legs after Treatment After treatment, your doctor will continue to follow long term on a routine basis as vascular disease is a chronic disease process.
Medications Common medication to expect during the treatment period If diagnosed with venous disease, you may be prescribed supplements such as Vasculera. What happens if you don't treat chronic heavy legs?
There are several different types of lunges you can do to make your legs look longer. These variations target all your leg muscles, improving stability and strength. They also tone these muscles, which helps them look longer. Other types of lunges use the same general structure as a standard lunge, with slight variations.
These include:. Bridges stretch and tone your quads thighs , glutes , and hip flexors. This improves your hip flexibility and can also make your thighs look longer. Increasing your hamstring flexibility through stretching helps your hamstrings reach their maximum length, which makes your legs look longer.
There are two main ways to do a hamstring stretch. Squats are a great way to tone your entire leg, especially your thighs. Athletic activities can make your legs look longer by making them leaner. Cardio exercise is a great way to burn fat and make your legs look longer. Any type of cardio will burn fat throughout your whole body and create this effect. However, cardio exercises that work your legs will increase this effect by burning fat while toning muscle.
You can try walking , running , or swimming to make your legs more toned. Inversion tables are tables where you strap yourself onto the top, then turn the table upside down. This stretches the muscles and ligaments around your spine. Because of how an inversion table stretches your muscles, some people believe it can lead to more length in your spine and legs and make you taller.
An inversion table can give short-term benefits, such as temporarily relieving back pain. It can also help temporarily bring you up to your full height by stretching muscles that may be tight from sitting or certain types of physical activity. Using an inversion table, especially for longer than a few minutes, can be dangerous. Inversion tables raise your blood pressure , lower your heart rate , and increase the pressure in your eyes.
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