Pain in your legs and feet at night, or when trying to sleep, is often a symptom of peripheral artery disease (PAD). Peripheral artery disease leg pain can occur anywhere in your leg, but the most common places to feel pain are in the muscles of your calf, thigh or buttocks.
By lying on the side, you put pressure on the nerve root on your leg and then the pain. Normally our hips are tilted too far when we lie on the side. This causes our spine to curve and then pinch the nerve roots.
If you're experiencing cramps at night, this could be from restlessness and turning over in bed. This triggers the muscle causing it to cramp. Interestingly, they can also be caused by a lack of movement, specifically if you hold a position for a long period of time.
Most leg pain results from wear and tear, overuse, or injuries in joints or bones or in muscles, ligaments, tendons or other soft tissues. Some types of leg pain can be traced to problems in your lower spine. Leg pain can also be caused by blood clots, varicose veins or poor circulation.
The main cause of heavy legs is generally poor blood circulation. Blood circulation problems generally occur in the lower part of your body, especially your legs. This is because the lower section of your body needs to fight against gravity to transfer the blood back up to your heart.
Leg Pain Could Indicate Vein or Artery Disease
Often, leg pain is misdiagnosed as simply muscle aches or arthritis. The reality is leg pain and cramps may be signs of a more serious underlying disease; therefore, you should discuss your leg challenges with a vascular specialist.
But if that pain persists, it may be time to talk to your doctor. Chronic leg pain is a primary symptom of peripheral artery disease (PAD), a common and treatable condition in which narrowed arteries reduce blood flow to your limbs and can threaten your heart.
Vitamin B1 (Thiamine)
Vitamin B1 deficiency can cause heavy and tired legs after running, muscle cramps, fatigue, and odd sensations in your legs and feet. Some foods rich in vitamin B1 include whole grains, vegetables, legumes, milk products, and meat.
Vitamin D helps your body use calcium. But when you're deficient in this vitamin, your legs may feel weak, sore and heavy.
Sleeping on your left side to make it easier for blood to flow in and around your heart. Keeping your arms at your sides instead of under or behind your head. Making sure your pillow supports your neck and spine and keeps them neutrally aligned.
Start doing daily stretching, exercises, or yoga to increase blood flow. Do aerobic or cardio exercises to get your blood moving and your heart rate up. Wear compression stockings to encourage the blood to move from your legs back up to your heart. Eat a healthy diet to lower cholesterol and blood pressure.
The Pillow Test
The test: Gather a few pillows or cushions and use them to prop up both legs so they're at a 45-degree angle while you lie on your back. As you're resting, notice if your legs become paler or retain their original color throughout the span of a minute.
How is poor circulation treated? Your provider may order medicine for you or do surgery to: Open blocked arteries (angioplasty) or go around them (bypass). Remove a blood clot (catheter-assisted thrombus removal).
Potassium (Vitamin K)
Potassium is an essential mineral for many important bodily functions, including blood circulation. It keeps the blood vessel walls strong and can even help prevent bulging veins.
Because they are rich in potassium, bananas help the body's circulatory system deliver oxygen to the brain. This also helps the body maintain a regular heartbeat, lower blood pressure and a proper balance of water in the body, according to the National Institutes of Health.
Fruits: Raisins, prunes, dried figs, apricots, apples, grapes and watermelons not only get the red blood cells flowing but also improve the blood count. Citrus fruits like oranges, amla or Indian gooseberry, lime and grapefruit help to attract iron. They play a very important role in increasing blood count.
Sleeping with socks on can improve circulation. However, if the socks you wear are too constrictive and tight, it could cause a decrease in blood flow. If your socks aren't breathable, it could prevent the release of heat from your body. Poor hygiene could also occur with wearing socks at night.
Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says. That's true for people who have gastroesophageal reflux disease (GERD) and for people who have heartburn for other reasons, such as pregnant women. Flip to your left side to cool the burn.
Our circulatory system works best when we're upright and moving. When we spend many hours lying down, blood pools in the legs, lower volumes of blood are pumped through the body even though the heart works harder, oxygen uptake is reduced, and the risk of blood clots is increased, particularly in the legs and lungs.