Arterial disease is caused by a buildup of plaque in the arteries that run along the “periphery” of your body, such as those carrying blood to your legs and feet. The plaque limits the amount of oxygen-rich blood that can reach your muscles, and the pain is your legs’ way of alerting you that they’re not getting enough blood during physical activity. Once you stop the activity, the discomfort stops too. Although cramps, aching, and tiredness are the most frequent symptoms of mild to moderate peripheral arterial disease, less than 20% of people with the condition have these signs. If you have leg pain from arterial disease, you may also have plaque limiting the flow of blood to your heart and brain, which puts you at higher risk of heart attack and stroke, says Wilbert Aronow, MD. Research found that every year, roughly 6% of those who have intermittent claudication, the first phase of arterial disease, will have a heart attack or stroke, or die of cardiovascular causes. For this reason, intermittent claudication should not be taken lightly. Not only is it important to treat the pain from walking, but it is also vital to reduce any underlying cardiovascular risk. It’s important to see your doctor regularly to monitor its progress. The pain in your legs, after all, is only a symptom. The real disease is a killer. On the upside, there are a number of things that you can do at home to rid yourself of claudication’s pain and help slow the progression of peripheral arterial disease.
8 Tips To Ease Leg Pain
Try these 8 simple strategies to reduce your leg pain:
Stop Smoking
“Smoking is a powerful risk factor for intermittent claudication,” says Nieca Goldberg, MD. Research has found that more than 80% of those people with peripheral arterial disease, or PAD, currently smoke or previously smoked. Quitting smoking isn’t usually easy, but consider the following: Cigarette smoking increases the damage the disease can do by substituting carbon monoxide for oxygen in the already oxygen-starved muscles of your legs. Nicotine also causes constriction of the arteries, which further restricts bloodflow, possibly damaging the arteries themselves and leading to blood clots. In extreme cases, these clots can result in gangrene and may require amputation of a limb.
Keep Your Blood Sugar Under Control
Diabetes raises your risk of peripheral arterial disease and intermittent claudication, Goldberg says. Because your goal is to keep the problem from growing worse, staying on top of diabetes is an important self-care method. Your doctor can measure your hemoglobin level to assess your long-term blood sugar control, says Aronow. Important steps for controlling your diabetes, according to the National Institutes of Health, include taking prescribed medications, checking your blood sugar regularly, eating a healthy diet, and getting at least 30 minutes of physical activity on most days. (Here’s the healthiest walking workout for people with diabetes.) If the thought of exercise sounds too painful to your already-aching calves, keep reading.
Start Walking
Both Goldberg and Aronow stress the importance of regular exercise, as do other experts on peripheral arterial disease. Patients are often surprised when their doctors recommend that they walk regularly, Goldberg says, but after doing it for a while, you’ll likely find that you can go farther without pain. Experts aren’t entirely sure why exercise helps treat claudication, but it may be from the increased muscle strength and improved delivery of oxygen to your leg muscles. Try to walk 30 minutesat least three times a week, ideally in a supervised setting in which a trained professional can get you started, encourage you to go far enough, and make sure you’re exercising safely. You know the term “no pain, no gain”? Well, that’s the goal to keep in mind. You should walk until your legs are in “near-maximal” pain, says Aronow, then rest by standing or sitting briefly until your symptoms subside. Keep repeating the cycle of walking and resting until your session is finished. If you’re exercising on your own, consider walking in a shopping mall, Aronow says. You’re protected from bad weather, and malls offer plenty of places to sit and rest. Be warned that improvement won’t happen overnight. It might take at least a month or two before you see any change. When researchers reviewed the results of three studies on physical activity and claudication, they found that exercise increased people’s maximum walking distance by 150% over a period of 3 to 12 months. (Get solutions to your 10 biggest walking pains—including lower leg pain—solved.)
Lose Weight
Obesity can be a major problem for those with claudication, not only because of the strain it places on circulation but also because of the damage it inflicts on the feet. Change your diet and get more physical activity so you can shed unnecessary pounds. Losing as little as 5 pounds can help.
Avoid Heating Pads
Because of the restricted bloodflow in the legs, people who have intermittent claudication often experience cold feet, too. But regardless of how cold your feet may be, never warm them with a heating pad or a hot-water bottle. Because bloodflow is restricted, the heat can’t be dissipated and could actually burn your feet. Try loose wool socks to warm your feet instead.
Take Care Of Your Feet
People with diabetes have to be particularly careful with the health of their feet because poor circulation can turn minor injuries into serious problems. The same goes for people with peripheral arterial disease. Be sure to wash and dry your feet daily, check for injuries, and wear properly fitting shoes—with inserts if necessary—to prevent injuries to your feet, Aronow says. MORE: 10 Things Podiatrists Wish Everyone Knew About Their Feet
Know Your Blood Pressure And Cholesterol Level
If you have intermittent claudication, it’s important that your doctor check you for high cholesterol and high blood pressure, and, if necessary, get these risk factors under control, say Aronow and Goldberg. (Try these foods that lower blood pressure—naturally.)
Try Folate
Homocysteine is an amino acid that’s linked to a higher risk of heart disease. By increasing your intake of folate, a B vitamin also known as folic acid, you can help lower your levels of homocysteine. Foods that are good sources of folate include fortified cereals, beans, broccoli, spinach, and orange juice.
When To Call A Doctor About Leg Pain
Leg pain is a symptom of many conditions, some very serious. If your pain is severe, worsens rapidly, or lasts for more than a week, see your doctor as soon as possible. In addition to recommending lifestyle changes, your doctor can prescribe medicines that can improve your walking endurance. In some cases, a surgical procedure is necessary to “bypass” the blocked part of your artery by attaching another blood vessel, or performing a procedure to create more space through the narrowed artery. Chronic foot problems that get infected are a leading cause of amputation in people who have intermittent claudication. If you have a cut, scrape, blister, or other foot problem that develops the redness, swelling, heat, and pain of infection, seek immediate medical help.
Panel Of Advisors
Wilbert S. Aronow, MD, is a cardiologist and clinical professor of medicine at New York Medical College in Valhalla. Nieca Goldberg, MD, is a cardiologist in New York City focusing on women’s health and is author of Neica Goldberg’s Complete Guide to Women’s Health.
