Exercises for varicose veins
Author Ольга Кияница
Varicose veins are a disease in which the venous vessels are enlarged or stretched due to the accumulation of blood in them. Often, the mechanism of development of varicose veins is associated with insufficiency of venous valves, which is why a reverse blood flow through the vein (regurgitation) is observed.
In addition to increasing the size of the affected vessel, a patient with varicose veins may experience other symptoms: itching, burning, swelling, fatigue, numbness or tingling, and in extreme cases ulcers.
These symptoms mainly relate to varicose veins of the lower extremities and it is in this form of the disease, along with medical treatment, it is desirable to perform special exercises. Some of them should be considered in more detail.
VIDEO: EXERCISES AT VARIKOZE / How to train with VARICANE ENHANCEMENT OF VEINS / Swinging legs and ass
Description of varicose veins
If you have varicose veins, you may be faced with any question about exercise, which is often advised to improve overall health. Typical of them:
- Is it possible to exercise with varicose veins?
- How will exercise affect veins?
- What exercises for varicose veins can and should not be done?
You need to know that varicose veins are quite common. About 30% of adults define these bulging, blue, curved veins in their legs.
Varicose veins are caused by the dysfunctional state of venous valves that do not work well. As a result, blood sometimes flows back through these valves, and the reverse circulation (regurgitation) causes the walls of the veins to stretch. The course of the disease may be different, but the most unfavorable is varicose insufficiency.
The main recommendations state that the exercises should be part of any treatment plan, both medical and surgical.This helps the veins to recover more quickly and begin to function properly. The only thing you need to know are some things about physical exercise and varicose veins.
Answers to frequently asked questions
What exercises facilitate the course of varicose veins?
In determining varicose veins, exercise can slow down the course of the disease, as well as help relieve pain and relieve discomfort. As a rule, charging with a low load is the best option for maintaining vascular tone and it includes the following exercises:
- Calm walking.
Walking causes the muscles of the legs to contract and relax, which helps push the blood out of the vessels of the legs.
If you have to work in an office, you should make every effort to walk a little more: take a long route to the sanitary room, visit an employee instead of sending him an email or try to take a quick 10-minute walk during a break.
You need to try to enter a short walk (two or three minutes) after each hour of sitting or standing. In this case, wherever possible, you need to climb the stairs!
If you have to travel a lot by plane or train, you should try to get up every hour and a half (you can quickly walk down the aisle). If the trip is made by car, you need to stop regularly (also after about an hour and a half) to get out of the car and move around, do exercises for the legs. Additionally, a quiet walk lasting only 30 minutes a day, about five days a week, can give other positive results:
- Improve sleep.
- Improve blood glucose levels.
- Strengthen the memory.
- Reduce the risk of falling due to poor coordination.
- Boost your mood.
- Improve blood circulation.
- Strengthen the bones.
- Increase the sharpness of perception.
- Reduce the pain of arthritis, fibromyalgia and other diseases.
- Increase immunity.
There are still many advantages, and, frankly, there are no drawbacks in putting on comfortable shoes and walking more.
With varicose veins, running is not very desirable, but sometimes light jogging without strong overvoltages is quite acceptable. If we do exercises in the form of running, it’s better on a grassy surface or on an artificial surface, then it will be possible to minimize the load on the joints.
If jogging and walking are not very attractive, then you can use yoga exercises, which are quite popular today. When properly carried out, it is possible to stretch the muscles, which gives good results if stiffness is felt in the legs after prolonged sitting. Yoga poses also easily adapt to different levels of fitness.
More rapidly moving types of yoga, such as Vinyasa or Ashtanga, can actually force the blood to circulate actively.
This technique is especially useful when you need to ensure the dynamics between calm postures. This allows you to increase the overall tone of the circulatory system. Slower types of yoga can be useful if they are associated with raising the legs above the level of the heart. This helps the blood to actively rise from the lower extremities.
- Swimming and water aerobics
These exercises do not exert a strain on the joints, raise mood, immunity, and can positively affect the same calf muscles.
What exercises for varicose veins can be done at home?
There are many types of physical exercises that are suitable for home use.
- Simple charging for legs
This exercise is suitable for warming up. It can also be used for the prevention of varicose veins.
Fulfillment : you need to sit down or lie on your back and straighten up. On the count of times they lift one leg and hold it in the air for several minutes. Slowly lower and repeat the same steps with the second leg.
- Warm-up ankle
Circular movements in the ankle area help prevent the growth of existing ones and the emergence of new varicose veins. With regular performance strengthen the muscles of the legs and reduce the pain in the legs.
Fulfillment : you need to sit on a chair, raise your leg horizontally and then do 5 rotational movements in the ankle joint in one direction and 5 movements in the other. Leg down and raise the other. For effective results, you need to do this exercise every day for 15 times.
Leg exercise, relieves pain
Uncomplicated gymnastics for the lower limbs can be useful, especially during the exacerbation of varicose veins, when pain begins to bother and pressure is felt. Most often, the veins begin to ache during prolonged sitting or standing. In such situations, it is enough to set aside 5-10 minutes to improve overall well-being.
Fulfillment: you need to sit on a chair and level. The legs are raised horizontally and then bend at the knees, leading to the chest. Socks must be pulled out. In this position, you need to stand for 5 seconds. Next, the socks rise and stretch until tension in the calf muscles. Again stand 5 seconds and take the starting position. This exercise can be performed immediately with both feet or each separately.
- Exercise "bike"
Riding a regular bike is useful, but if only for a long time, otherwise the vessels in the pelvis are clamped. If you do not have access to the bike, you can try the exercise “bike”.
Fulfillment: you need to lie on your back, bend your legs at the knees and lift into the air. Now you need to spin imaginary pedals, at a quiet pace, as if riding a bike. You can try to ride with both feet at once or in turn.
Execution: you need to put your feet shoulder width apart. Take a slow step forward, bending the knee and making sure that the knee is directly above the ankle. A few minutes kept in this position, then you need to slowly straighten the leg and return to its original position. Repeat with the other leg. You can also stand on tiptoes in a standing position with straight legs, and then go down and repeat 10-15 times.
- Foot swing
During long sitting or standing, you can do a simple exercise that helps maintain muscle and vascular tone. This charge is suitable for any situation. It is also useful if other types of exercise are not allowed for medical reasons.
Fulfillment : pump the feet back and forth from heels to socks and from socks to heels. It is enough to do 15-20 times with both feet at the same time or in turn.
Lift back legs
This exercise allows you to increase the elasticity of the hips and buttocks. Also great in the presence of varicose veins in the legs.
Fulfillment: in the initial position they put emphasis on the elbows, and the legs are also bent at the knees. Then one leg is lifted up (about 30 degrees) and straightened, after which it is put in the initial position and the other is lifted. In the raised state you need to endure at least 10 seconds. Movement must be done slowly so that muscle damage does not occur.
- Mountain climbers
If you need a simple and effective exercise that you can do at home, then “mountain climbers” is a good choice.
Execution : you need to start from the position of the bar. Then pull one knee to the chest, then return it to its original position and do the same with the other leg. You can bring your knees “in a straight line” or “crosswise”. To complicate the workout perform the exercise at a fast pace. In some cases, "mountain climbers" are associated with other types of charging for endurance, which allows you to extend the workout.
Before you finish training, you need to slow down the pace for a few minutes, and then do a simple stretch for the legs.
Exercises may be useful in the treatment of varicose veins, but may also require additional medical or surgical treatment. This will achieve the best results. So today minimally invasive procedures that are performed without general anesthesia, most often under local sedation, are quite common.
When varicose veins can be performed various types of treatment, in which most often takes little time to restore the general condition. In fact, many patients can return to work on the same day. Most clinics choose a procedure that can give the best results in each individual case, which allows to improve the level of comfort, as well as appearance.
Video: Varicose exercises for treatment
How does exercise help prevent varicose veins?
Although it is not possible to completely prevent varicose veins, regular exercise can help reduce the likelihood that the disease will begin to develop. A simple change of position while sitting or standing can improve blood circulation, which helps to reduce the amount of blood that accumulates in the veins of the legs.
Exercises help strengthen the heart, which in turn activates the flow of blood from the legs back to the heart.Additionally, physical exercise helps to lose those extra pounds. This further reduces the likelihood of varicose veins.
Additional tips for preventing varicose veins:
- It should keep weight in the normal range.
- Meals should be high in fiber with minimal salt intake.
- High-heeled shoes are not recommended.
- If possible, you should often raise your legs.
- When seated, do not cross your legs or throw one over the other.
What should not be done during exercise for varicose veins?
Increasing physical activity for varicose veins is a great solution, but there are points you should know about in order to get a positive result, not a negative one.
- DO NOT need to hold your breath . Any exercise that involves tension, such as squats, increases the pressure on the veins in the pelvis. In view of this, it is imperative to slow down breathing, because this relieves excessive pressure and thus can prevent varicose veins or exacerbate the disease.
- Do not lift large weights . When such actions also increases the pressure on the venous vessels. You can talk to your doctor to clarify whether it is allowed to lift weights and what kind of weight is safe.
- You should NOT “just train” to take care of your veins in this way. It must be remembered that the exercise is only one stage of the general program for the care of the venous system of the whole organism, and not just a single part.Therefore, a healthy diet is important.
- It is NOT recommended to push or force yourself to do exercises after treating varicose veins. Do not show physical activity immediately after surgery or other similar treatment of varicose veins, especially in the absence of a prior conversation with your doctor.
Before starting any exercise, it is important to consult with your doctor. If regular workouts are performed, then you should find out medical recommendations in terms of what kind of exercises are allowed to perform. It is advisable to talk about varicose veins and any other health problems that may affect your ability to exercise. In this case, the doctor may recommend other ways to maintain healthy feet.
Video: "Ease in the legs." Exercises from VARIKOSA / Flexible body /
Many men and women in different countries of the world are familiar with such a disease as varicose veins. The shorter name of this disease is varicose veins or simply varicose veins. A pronounced clinic can lead to disability, so it is extremely important that you begin treatment early as soon as possible.
Athletes train, eat well, stay active and maintain a healthy weight. It does not seem fair that they may develop varicose veins. In fact, there are such sports activities, when the question of whether you can play sports with varicose veins, is given a definite negative answer.
Varicose veins involves compulsory treatment, because without it, the pathology only progresses and the person's condition worsens. In case of uncomplicated course of the disease, folk remedies for the treatment of varicose veins can be used, which, if necessary, are prescribed in addition to drugs.