Exercises for varicose veins: what you can and cannot do

Varicose veins are a common pathology among men and women after the age of 30, and they can also appear at a younger age. If preventive measures are observed and exercises are performed for varicose veins of the lower extremities, it is possible to stop the development of pathology in order to heal weakened vessels and capillaries.

The benefits of exercise therapy

A set of physical exercises for varicose veins helps to improve blood flow, increases the physical resistance of the patient, strengthening the structure of damaged blood vessels and muscles.

If you do not neglect physical therapy (exercise therapy), you can significantly alleviate the course of the disease, relieve swelling and eliminate fatigue in the legs.

Recommended exercises

Exercises for the prevention of varicose veins and the treatment of the disease are carried out to dilute the fluid inside the vessels, remove the swelling of the veins under the skin, and return the natural tone of the skin.

Permitted:

• Strengthening of the leg muscles with participation of the hip region;
• Loads on the diaphragm to regulate blood flow and blood saturation with nutrients;
• Hiking, riding a stationary bike, with intensive pedaling;
• Swimming in the pool.

Phlebologists advise regularly participating in exercise therapy twice a day, for ten minutes. It is advisable to distribute the classes in several blocks: in the morning 5-7 minutes and the same amount before going to bed, giving preference to less intense loads on the body.

Doctors recommendations

Exercises for varicose veins in the legs are performed both with the help of a physiotherapist and independently. It is important to monitor the exercise load, the flexibility of movements, to avoid sudden oscillations, body twists.

Overwork can only harm the patient, complicating the course of the disease. The room should be spacious, airy, it is best to do exercises for varicose veins in the legs after waking up. It is important not to forget about compression stockings and comfortable shoes.

Wellness complex

Gymnastics for legs with varicose veins of the lower extremities consists of exercises:

• To reduce leg fatigue at night, lie down, raise your legs and hold them for about 5 minutes;
• Connect your legs, stretch your arms, carefully rise on your toes, stand for 2-3 seconds, lower;
• Lie down on the floor, lift your legs, turn your feet, in and out.

Systematic loading will prevent disease progression, reduce the risk of one stage of varicose veins flowing into another, and eliminate complications.

Gymnastics in the office

Exercises against varicose veins during work, sitting in a chair:

• Raise your leg straight, make circular movements with each limb;
• Raise the foot, placing the feet on the toes, 15 passes on each leg;
• Stretch your toes up, fix your heels on the floor immobile;
• Perform standing movements from heel to toe.

For sedentary work, it is recommended to take a 5-minute break every hour. At this time, it is useful to perform movements in a standing position:

• Legs together, intensely raised on tiptoe, lower legs;
• Walking on heels, straight back;
• Put your hands on an imaginary or real wall at shoulder height, bend your leg and transfer the weight to it, and pull the other back and stand up on your toes, after 10 seconds, switch your legs;
• Alternately boot your heels off the floor, do the exercise regularly, several times in one approach, at least 20 times a day.

Therapeutic exercises for varicose veins in the legs provide a rest time, and therefore, after 5-10 minutes of exertion on the extremities, you should lie down in a relaxed state to regulate blood circulation and restore breathing.

Attention! Exercise should not cause discomfort in the affected veins, burning, tingling, swelling or other complications of varicose veins. It is important not to forget about drug treatment in order to effectively get rid of the disease.

Jumping Mikulin

In the fight against varicose veins, the vibrational gymnastics of Academician Mikulin has proven its effectiveness. A special exercise for legs with varicose veins includes only special jumps, the regular implementation of which will help to eliminate the symptoms of varicose veins.

1. After waking up, you need to stand up straight, stretch your arms along the body, while inhaling, stand on your toes one centimeter. As you exhale, drop your legs sharply to the ground.
2. When striking with the heels, the body will receive a slight jolt, the push will direct the blood through the vessels upwards, as a result, the vessels will be cleared from the inside.
3. Mikulin's special jumps must be performed at least 60 times a day; you can't turn exercise into heavy rebounding. The movements should be smooth, precise, every 20 keystrokes, a pause of 10 s.

Such exercises are useful in combination with exercises for varicose veins of the small pelvis, which often develop during secondary and subsequent pregnancies, with a heavy load on the pelvis.

A set of exercises for the pelvic organs.

Physiotherapy exercises help to strengthen the walls of the venous vessels, improve blood flow. It is useful to perform the following exercises:

• Bicycle: in an upside down position, imitation of the bicycle on foot;
• Scissors: alternate crossing of legs;
• Semi-squats - not below knee level;
• Buttock compression is a Kegel exercise, shown to pregnant women for a painless delivery.

After exercising with varicose veins, self-massage of the legs and thighs is useful to stabilize blood flow, eliminate harmful elements at the cellular level and relieve fatigue.

It is helpful to perform light movements from the ankles to the knees, rubbing the lower legs in a circular motion. You can use a nourishing or moisturizing cream that is natural or anti-varicose, bought at the pharmacy.

At the end of the series of exercises, it is recommended to make a drink: straighten your back, stand straight, arms relaxed and lower yourself along the body. As you inhale, arms up, as you exhale, do a swallow.

During exercise therapy, you need to drink a small amount of liquid, just moisten your lips with water so as not to provoke swelling. Protein nutrition is useful, especially in the morning, before bedtime: cereals, fruit smoothies.

Bubnovsky on varicose veins.

The technique does not provide for pharmacological treatment. The doctor assures that with the regular performance of simple exercises, you can improve the mobility of the joints, improve the elasticity of muscle tissue.

Gymnastics is performed in any position:

1. Sitting on a chair: tensely lift both feet on tiptoe, stretch the limbs forward and perform circular movements of the feet, popular turns from toe to heel and vice versa.
2. Lying on the bed: lie on your stomach, bend your knees, hit your buttocks with your heels, then alternately lift your legs, holding until a slight feeling of fatigue.
3. Lying on the floor: a bicycle, scissors, taking turns lifting your legs and jerking your feet.
4. Standing: get up on your toes and drop sharply on your heels, spread your arms to the sides. Do light squats.

Dr. Bubnovsky advises dividing the set of exercises into three parts: in the morning, at lunchtime and in the evening, do it regularly, as a supplement you can use elements of yoga. The lotus position improves blood circulation and helps eliminate orange peel skin.

It is better to replace running with brisk walking, swimming in the pool. Exercises for varicose veins of the lower extremities according to the Bubnovsky method are available to all patients, regardless of the stage of varicose veins and the age of the person.

Preventive exercise

With varicose veins, calm walking, cycling for about 10-20 minutes a day, a contrast shower, exercises in the pool are useful, which help to eliminate swelling and alleviate the general condition of the patient.

It is recommended to get rid of the habit of vomiting your legs in a sitting position, disrupting blood circulation. It is also worth limiting walking in high heels, which reduces the load on weak blood vessels and capillaries.

In the evening, it is recommended to make a bath for tired legs, with the addition of a herbal decoction of medicinal plants (chamomile, sage, eucalyptus), essential oils of citrus, juniper. When resting, it should be positioned so that the heels are above the level of the buttocks.

In addition to exercise and drug therapy, it is important to monitor your diet, eat food slowly, fractionally, without overeating, especially before bedtime. It is important to avoid large jumps in body weight.

The shoes for daily use play an important role in the prevention of varicose veins, they must be large, of high quality and comfortable. At the initial stage of varicose veins, you should pay attention to compression stockings, choose their size on the advice of a phlebologist.

Prohibitions

What exercises for legs with varicose veins at home can not be performed:

• Jumping rope (intense load on the veins, an exercise can provoke the rupture of a blood clot);
• Exercises with load (kettlebell, barbell, etc. );
• Prolonged exercise on an exercise bike (vein overload, blood flow dysfunction);
• Power emissions (vascular tone);
• Gymnastic stretching (swelling of the veins, damage to weakened capillaries).
• Intense running, for speed, long distances (load on the legs)

For patients with varicose veins, energy loads are excluded. A great alternative is an aerobics in the pool or step. The gym will be available after the complete elimination of the disease, on the recommendation of a phlebologist.

Gymnastics for varicose veins of the lower extremities: how to improve the condition of the veins by performing simple exercises

Varicose veins are a fairly common pathology that significantly deteriorates the quality of human life. It is very difficult to fully recover from this disease, but to facilitate its course, it is worth doing special exercises.

Varicose veins are called stable expansion and lengthening of the veins, accompanied by a thinning of their walls and the formation of so-called ganglia. The reason for this phenomenon lies in the serious pathology of the vein walls and the insufficiency of their valves.

This disease is quite widespread and is much more common in women. Varicose veins often begin in your working age, between your 30s and 40s.

The main risk factor for developing this disease is an inactive lifestyle.

The benefits of therapeutic exercises for varicose veins can hardly be overestimated. Special gymnastics allows you to:

• improve venous and lymphatic outflow;
• increase physical endurance;
• normalize arterial flow;
• increase the tone of the veins;
• improve peripheral circulation.

If you neglect therapeutic exercises for varicose veins of the legs, this will lead to stagnation of blood in the affected vessels, in addition, the pressure will increase.

In turn, this will lead to the accumulation of water in the area of the ankles, feet and lower legs, which often aggravates the pain.

Characteristics of physical activity.

Exercises for varicose veins in the legs are especially useful for people who move little in everyday life.

Walking is the simplest exercise, and people with this condition must walk every day. It is also very possible to ride a bicycle. Swimming is also very useful.

Not everyone knows that not all physical activities are helpful for varicose veins. Which sport is good for varicose veins and which is bad? Surgery to remove varicose veins is usually the only solution. We will tell you what type of surgical intervention to choose in a particular case.

There is also a special therapeutic gymnastics for varicose veins of the legs. To perform these exercises as efficiently as possible, the following rules should be followed:

• people who have a sedentary job should do a five-minute warm-up at least once an hour;
• it is important to monitor your posture, it is not recommended to cross your legs;
• charging should be done 15 to 30 minutes a day;
• Throughout the day, you need to do several repetitions.

A set of exercises

Phlebologists recommend performing special exercises against varicose veins in the morning and at night, giving them about 15-30 minutes. At the same time, it cannot be exhausted, because each person has their own limit of physical capabilities.

Continuous exercise for five minutes will suffice, and taking breaks is recommended. If you feel tired, it is better to postpone the session.

The main set of exercises for all kinds of diseases.

These exercises are suitable for varicose veins of the lower and upper extremities, for varicose veins of the small pelvis and other types of diseases:

1. Lie on your back, bend your leg and pull it towards your chest. After that, straighten it, fix it for a few seconds, and put it down. Do the same exercise with the other leg.
2. Lie down, bend your legs and stand up. Straighten them, hold them for a second, fold them again and return to their original position.
3. Lie down, lift your legs and make rotational movements with your feet, this should be done outwards and inwards. Then you can bend and flex your toes and feet.
4. Sit on a chair, put your heels on the floor. Move your toes in different directions. Do it 15 to 20 times.
5. Lie on your stomach with your hands on your hips. Take turns lifting each leg as high as possible. At the highest point, stay a few seconds and then return to the place. Do 8 to 10 repetitions.
6. Exercise "swallow". Stand straight, lower your arms along the body. Inhale, raise your hands, and then stand on your toes. As you exhale, assume a swallowing posture. Repeat the exercise 15-20 times.
7. Roll from heel to toe, transferring body weight to it. Do 15 to 20 repetitions.
8. For 15 minutes, walk on your heels, toes, with a high hip lift.

Leg exercises

Gymnastics for varicose veins of the lower extremities includes the following exercises:

1. Leg vein relief. You should lie down, close your eyes, and relax as much as possible, while breathing deeply and evenly. Several pillows should be placed under the feet; this will allow them to rise between 15 and 20 degrees.
2. Lie down, bend your legs, while placing your feet on the floor. Put your hands on your hips. Inhale gradually, lift your head and body. The hands should slide down to the knees. After taking a slow exhale, return to your original position.
3. Lie down, knead your hands along your body, raise your legs 15-20 degrees, and hold a small pillow between them. Inhale slowly, bend your lower back, and your buttocks should be pulled off the floor. Exhale slowly, return to your original position.
4. Lie down, place your hands along the body. Bend your legs and, gradually exhaling, contract your stomach. As you inhale, inflate your belly.
5. Put your feet together, place your arms along the body. Take a deep breath, slowly rise onto your toes, exhale, and return to the original position.

Regular performance of special exercises for the lower extremities will reduce the manifestations of venous insufficiency, suspend the development of the disease, and reduce the threat of dangerous complications.

To reduce the manifestations of varicose veins of the upper extremities, you need to perform simple exercises:

1. Lie on your back, put a pillow under your neck. Raise your arms and legs perpendicular to the body, pull your feet towards you. Breathe evenly and deeply. After that, vibrate with your arms and legs for 3 minutes.
2. Cross your arms at the back of your head. Turn your body slowly in both directions. Do 20 reps.
3. Stretch your arms forward, clench your fists. Open your palms while spreading your fingers. Do 20 reps.
4. Squeeze your left wrist with your right palm. Raise your left hand as high as possible, while your right must resist. Repeat 20 times. After that, raise your hands and fix them in this position for 20 seconds. Repeat the exercise with the other hand.
5. Raise your arms above your head, clench and loosen your fists. Do 80 reps. Put your hands down and do the same.

A set of exercises for the pelvic organs.

If varicose veins have touched the pelvic organs, the following exercises are recommended:

1. Exercise "bicycle". You must lie on your back and with your feet imitate cycling. In this case, the back and lower back should be pressed against the floor.
2. Exercise "scissors". Lie on your back, stretch your arms along the body. Perform cross movements in vertical and horizontal positions.
3. Exercise "birch". Lie on your back, prop yourself up on your shoulder blades, lift your legs up high and hold until you feel tired. If you want, you can complicate this exercise a bit by adding flexion and extension at the knees.
4. Half squats. Stand straight, spread your legs 30 to 40 cm wide, sit slowly, without falling below the level of the knees. Literally, for a second, you have to stay in this position and then slowly come back. Do 10 to 15 repetitions.
5. Sit on the floor, put your arms back and support them on the floor, stretch your legs. Bend the right leg at the knee, place the foot near the left knee. Raise and lower your left leg. Do 10 to 15 repetitions.

Additional exercises

To make the treatment of varicose veins as effective as possible, additional exercises can be performed throughout the day:

1. Stand up straight, put your feet up. Stand on your toes and slowly lower yourself. Do 20 to 30 repetitions. Pull your socks apart, bring your heels together, and do 20-30 lifts again. The same procedure should be done with the heels open and the toes crushed.
2. You have to walk on the ground, without taking your socks off the ground.
3. Bring your legs together, stretch your arms along the body. Taking a slow breath, roll your shoulders back. As you exhale, you need to relax and tilt your head forward.
4. The starting position is the same. Taking a breath, raise your arms and stand on your toes. After that, as you exhale, return to your original position.
5. Squeezing the buttocks is very effective. This exercise can be performed in any position of the body.

Exercises for the prevention of varicose veins.

To prevent the development of varicose veins, it is also necessary to perform special exercises:

1. Lie down, stretch your arms along the body, put your legs straight on a chair. Bend your left and right foot alternately. Do 5 reps for each foot.
2. Lie down, stretch your arms along the body. Raise your legs and spread them in different directions. In this case, you need to remove the socks and rotate the ankle joints to the right and left. Do 5-7 reps.
3. In the same position, bend your legs and perform rotational movements at the knee joints. Do 5 to 8 times to the right and left.
4. Support yourself on your shoulder blades and raise your legs, as in the "birch" exercise. Spread your legs to the sides. Change the position of your legs on the swings. Do 4-7 reps.
5. Jump on your toes 10-15 times, stand up, and after a few seconds, repeat the jumps.

Sport

But this does not mean that all sports are prohibited for varicose veins. For example, swimming is very useful, all exercises that can be done sitting or lying down are allowed.

It is also very possible to practice yoga or Pilates.

Massage

The benefits of massage for varicose veins is to stimulate blood circulation in the affected areas.

It is recommended that this procedure be carried out by an experienced technician.

If you decide to do it yourself, you need to remember that the touch should be as light and smooth as possible. Do not touch the veins that stick out more than others, this can only aggravate the problem.

The diet for varicose veins consists of proper nutrition.

The diet should contain foods that have a beneficial effect on the state of the blood and blood vessels. Make sure to eat foods rich in vitamin C.

In addition, shellfish must be present in the diet, as they prevent the stretching of the walls of the blood vessels.

No less useful are vegetable fibers, which ensure the normal functioning of the intestines, which is very important for varicose veins.

Vibration exercises

We lower our heels to the ground, slightly separate our feet and relax. We started hitting the ground with our heels. You need to feel how your whole body vibrates. To do this, you need to relax so much that the vibration reaches your head. Feel your skin vibrate.

Gently shake your legs one by one and lower to the ground. We lie on our back and stretch our arms with our legs up. We begin to be actively cowardly with our limbs.

• Exercise 'Shake'
• We try to imagine that we are shaking the drops of water from the brushes and feet.
• We breathe naturally with our belly.

These exercises help create an additional vibration that causes the capillaries to contract and push the blood more actively. Also, these actions improve the flow of all fluids in the body. The movements are very simple and effective.

1. Start with 1 minute and gradually increase the time.
2. After the "shaking", put your legs bent on the floor, place your palms on your stomach and relax.
3. Breathing exercise

Feel the movement of your belly as you breathe. When inhaling, the abdomen inflates, with exhalation, we lower the walls of the abdomen. After a relaxing breathing exercise, we move to the sitting position.

Relaxing massage

We complete the complex with a light foot massage. We start with the feet, where you should massage each toe, the arch of the foot, and the heel.

• Foot massage
• Then, with light stroking movements, move up from the foot.

We try to do this massage for 2 to 5 minutes. We iron the shin, after the thigh.

1. Thigh massage
2. Having worked on one limb, we proceed to massage the other leg.

By performing a set of exercises for varicose veins on the legs, you can preserve your youth, health and beauty. The main thing is to do this not from time to time, but regularly. And don't forget about other methods of treating varicose veins at home.

Contraindications to physical therapy exercises.

• With this disease, in no case should you overload your legs.
• It is not recommended to practice professional sports that require static exercises or significant force loads.
• It is categorically impossible to lift weights.
• With varicose veins, only light exercises are allowed, which do not cause undue stress.

Varicose veins are quite an unpleasant disease that occurs quite often. To reduce its manifestations, it is recommended to perform special exercises.

However, it is very important that the exercises are moderate and regular.

Therapeutic exercises for varicose veins: the correct execution technique, the choice of a complex based on the complexity and neglect of the disease.