Exercises for varicose veins: what you can and cannot do

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

exercises for varicose veins

Benefits of exercise therapy

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

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

Recommended exercises

Exercises to prevent varicose veins and treat disease are performed to dilute the fluid inside the blood vessels, remove the swelling of the veins under the skin and restore the natural skin tone.

Allowed:

  • Strengthening the leg muscles by engaging the hip region;
  • Loads on the diaphragm to regulate blood flow and saturate the blood with nutrients;
  • Hiking, riding a stationary bike, with intense pedaling;
  • Swimming in the pool.

Phlebologists advise that you regularly engage in exercise therapy twice a day, for ten minutes. It is recommended to divide the classes into several blocks - 5-7 minutes in the morning and the same amount before going to bed, giving preference to less intense loads on the body.

Doctor's recommendations

Exercises for varicose veins on the legs are performed with the help of a physiotherapist, and independently. It is important to monitor the load with exercise, flexibility of movement, to avoid sudden swings, body turns.

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

Wellness complex

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

  • To reduce leg fatigue in the evening - lie down, raise your legs to a height, hold for about 5 minutes;
  • Join your legs, stretch your arms, carefully stand on your toes, stand for 2-3 seconds, go down;
  • Lie on the floor, lift your legs, rotate your feet, inward and outward.

Systemic filling will prevent disease progression, reduce the risk of passing one stage of varicose veins to another, and eliminate complications.

wellness gymnastics for varicose veins of the legs

Gymnastics in the office

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

  • Raise your leg in a straight position, making circular movements with each limb;
  • Raise the foot, placing the feet on the toes, 15 passes for each foot;
  • Stretch your toes up, fix your heels on the floor motionless;
  • Perform foot rotation from heel to heel.

For sedentary work, a break of 5 minutes every hour is recommended. At this point, it is useful to perform movements in a standing position:

  • Legs together, intensely rising to the tips of the toes, lower legs;
  • Walking on heels, back straight;
  • Place your hands on an imaginary or straight wall shoulder-width apart, bend your leg and transfer the weight to it, and throw the other back and rise on your toes, after 10 seconds change legs;
  • Tear your heels off the floor alternately, do the exercise regularly, several times in one approach, at least 20 times a day.

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

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

varicose veins cause pain in the legs

Jumping Mikulin

In the fight against varicose veins, the vibration gymnastics of academician Mikulin proved to be good. A special exercise for legs with varicose veins includes only special jumps whose regular application will help eliminate the symptoms of varicose veins.

  1. After waking up you have to stand up straight, stretch your arms along your body, while inhaling, raise your fingers by an inch. On the exhale, abruptly lower your legs to the floor.
  2. When hitting with the heels the body will feel a slight concussion, the pressure will direct the blood through the veins upwards, which will result in clearing the veins from the inside.
  3. Mikulin's special jumps must be performed at least 60 times a day; you can’t turn an exercise into an intense bounce. The movements should be smooth, precise, every 20 strokes - a break of 10 s.

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

A set of exercises for the pelvic organs

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

  • Bicycle - in a prone position imitation of riding a bicycle with your feet;
  • Scissors - alternating crossing of legs;
  • Half squat - not below knee level;
  • Buttock compression is a Kegel exercise that is shown to pregnant women for a painless birth.

After exercising with varicose veins, self-massage of the legs and thighs is useful for stabilizing blood flow, removing harmful elements at the cellular level and relieving fatigue.

It is useful to do light strokes 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 set of exercises, swallowing is recommended - straighten your back, stand upright, arms relaxed and lowered along the body. Inhale, hands up, exhale while swallowing.

exercises for varicose veins

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

Bubnovsky on varicose veins

This technique does not provide for drug treatment. The doctor assures that by regularly performing 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 to the tips of the toes, stretch the limbs forward and perform circular movements of the feet, popularly rolling from toes to heels and vice versa.
  2. Lying on the bed - lie on your stomach, bend your knees, kick your heels on your buttocks, and then alternately raise your legs, holding on until you feel a little tired.
  3. Lying on the floor - bike, scissors, alternately lift your legs up and shake your feet sharply.
  4. Standing - stand on your toes and abruptly get down on your heels, spread your arms to the side. Do light squats.

Dr. Bubnovsky advises to divide the set of exercises into three parts - in the morning, during lunch and in the evening, do it regularly, in addition you can use elements of yoga. The lotus position improves blood circulation and helps remove orange peel.

It is best to replace running with intense walking, swimming in the pool. Exercises for varicose veins of the lower extremities according to the Bubnovsky method are available to every patient, regardless of the stage of varicose veins and the age of the person.

Preventive exercise

For varicose veins, calm walking, cycling for about 10-20 minutes a day, contrast shower, exercises in the pool are useful that help remove 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, which interferes with blood circulation. It is also worth limiting walking on high heels, reducing the load on weak blood vessels and capillaries.

In the evening, bathing is recommended for tired legs, with the addition of decoctions of medicinal herbs (chamomile, sage, eucalyptus), citrus essential oils, juniper. When resting, you must position yourself so that your heels are above the level of your buttocks.

measures to prevent varicose veins

In addition to exercise and drug therapy, it is important to follow a diet, eat food slowly, partially, without overeating, especially before bedtime. It is important to avoid serious weight jumps.

Everyday shoes play an important role in the prevention of varicose veins, they should be large, high quality and comfortable. In the initial stage of varicose veins you should pay attention to compression stockings, choose their size according to the advice of a phlebologist.

Prohibitions

What leg exercises with varicose veins cannot be performed at home:

  • Skipping rope (intense vein loading, exercise can cause a blood clot to burst);
  • Exercise with a load (kettlebell, barbells, etc. );
  • Prolonged exercise on a stationary bike (vein overload, blood flow disorder);
  • Energy emission (vascular tone);
  • Gymnastic stretching (swelling of veins, damage to weakened capillaries).
  • Intense running, for speed, long distances (load on the legs)

For patients with varicose veins, electrical loads are excluded. A great alternative is a pool or step aerobics. 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

exercise bike for varicose veins

Varicose veins are a fairly common pathology that significantly impairs 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 dilation and elongation of veins, accompanied by thinning of their walls and the formation of so-called nodules. The reason for this phenomenon lies in the serious pathology of the vein walls and the lack of their valves.

This disease is quite widespread and is much more common in women. Varicose veins often begin at working age - thirty to forty years.

The main risk factor for the development of 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 artery inflow;
  • increase the tone of the veins;
  • improve peripheral circulation.

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

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

Characteristics of physical activity

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

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

fitness for varicose veins

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There is also a special therapeutic gymnastics for varicose veins of the legs. To perform these exercises as efficiently as possible, you must adhere to the following rules:

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

A set of exercises

Phlebologists recommend performing special exercises against varicose veins in the morning and evening, giving them about 15-30 minutes. At the same time, you cannot lead to exhaustion, because each person has their own limit of physical abilities.

Continuous exercise for five minutes will suffice, so a break is recommended. If you feel tired, it is better to postpone the session.

The main set of exercises for all types of diseases

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

a set of exercises for varicose veins
  1. Lie on your back, bend your leg, pulling it towards your chest. Then straighten it, fix it for a few seconds and lower it. Do the same exercise for the other leg.
  2. Lie down, bend your legs and get up. Straighten them, hold for a second, bend them again and return them to their original position.
  3. Lie down, lift your legs up and make rotational movements with your feet, this must be done outwards and inwards. Then you can bend and bend your toes and feet.
  4. Sit on a chair, rest your heels on the floor. Move your fingers in different directions. Do 15-20 times.
  5. Lie on your stomach with your hands to your hips. Alternately raise each leg as high as possible. At the highest point, hold for a few seconds, then return to the spot. Do 8-10 reps.
  6. Exercise "swallow". Stand up straight, put your hands next to your body. Inhale, raise your arms up, then stand on your toes. As you exhale, take a swallow position. Repeat the exercise 15-20 times.
  7. Roll from heel to heel, transferring your body weight to it. Do 15-20 reps.
  8. Walk on your heels, toes for 15 minutes, with your hips high.

Leg exercises

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

  1. Relief of veins on legs. You need to lie down, close your eyes and relax as much as possible while breathing deeply and evenly. A few pillows should be placed under your feet - this will allow them to rise by 15-20 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. Your hands should slide to your knees. After a light exhalation, return to the original position.
  3. Lie down, knead your arms next to your body, raise your legs by 15-20 degrees and hold a small pillow between them. Inhale slowly, bend at the lower back, and the buttocks should be torn off the floor. Exhale slowly, return to the original position.
  4. Lie down, put your hands next to your body. Bend your legs and, gradually exhale, retract your abdomen. As you inhale, inflate your abdomen.
  5. Join your legs, place your hands next to your body. Take a deep breath, slowly lift yourself on your toes, exhale and return to the original position.
exercises with a gymnastic ball for varicose veins

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

To reduce the manifestations of varicose veins of the upper extremities, you should report simple exercises:

  1. Lie on your back, put a pillow under your neck. Raise your arms and legs perpendicular to your body, pull your feet toward you. Inhale evenly and deeply. Then vibrate with your hands and feet for 3 minutes.
  2. Cross your arms at the nape of your neck. Slowly turn your body in both directions. Do 20 reps.
  3. Stretch your arms forward, clench your fists. Open your palms and spread your fingers wide. Do 20 reps.
  4. Squeeze your left wrist with your right palm. Raise your left hand as high as possible, while your right hand must resist. Repeat 20 times. Then raise your arms up and secure them in that position for 20 seconds. Repeat the exercise for the other arm.
  5. Raise your arms above your head, clench and clench 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, it is recommended to perform the following exercises:

  1. Exercise "bike". You should lie on your back and feet to mimic a bike ride. In this case the back and lower back should be pressed to the floor.
  2. Exercise "scissors". Lie on your back, arms outstretched next to your body. Cross movements in a vertical and horizontal position.
  3. Exercise "birch". Lie on your back, lean on your shoulder blades, raise your legs high and hold until you feel tired. If you want, you can complicate this exercise a bit by adding flexion and extension to the knees.
  4. Half squats. Stand up straight, spread your legs 30-40 cm wide. Sit slowly, not getting below your knees. Literally for a second, you should stay in this position and then slowly come back. Do 10-15 reps.
  5. Sit on the floor, place your hands behind and lean them on the floor, stretch your legs. Bend the right leg at the knee, place the foot near the left knee. Raise and lower the left leg. Do 10-15 reps.
exercises for varicose veins of the pelvic organs

Additional exercises

In order to treat varicose veins as effectively as possible, additional exercises can be performed during the day:

  1. Stand up straight, place your legs straight. Get up on your toes and slowly lower yourself. Do 20-30 reps. Separate the socks, connect the heels and do 20-30 lifts again. The same procedure should be done with spread heels and flattened toes.
  2. You have to walk on the spot without taking your socks off the floor.
  3. Fold your legs, stretch your arms along your body. Inhale slowly, shrug your shoulders. When exhaling you need to relax and tilt your head forward.
  4. The starting position is the same. Inhale, raise your arms up and stand on your toes. After that, when you exhale, return to the original position.
  5. Butt squeezing is very effective. This exercise can be performed in any body position.

Exercises to prevent varicose veins

In order to prevent the development of varicose veins, it is necessary to perform special exercises:

  1. Lie down, stretch your arms along your body, place your feet straight on the chair. Bend the left and right foot alternately. Do 5 reps for each foot.
  2. Lie down, stretch your arms along your body. Lift your legs and spread them in different directions. In this case, you need to pull the socks and rotate the ankle joint to the right and left. Do 5-7 reps.
  3. In the same position, bend your legs and make rotational movements at the knee joints. Do 5-8 times right and left.
  4. Lean on your shoulder blades and lift your legs up, as in the birch exercise. Spread your legs to the side. Change the position of the legs in the swing. Do 4-7 reps.
  5. Jump on your toes 10-15 times, get to your feet and after a few seconds repeat the jumps.

Sports

cycling with varicose veins

But that doesn't mean that all sports for varicose veins are banned. For example, swimming is very useful, all exercises that can be done sitting or lying down are allowed.

It is also quite possible to practice yoga or pilates.

Massage

The advantages of massage for varicose veins are the stimulation of blood circulation in the affected areas.

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

If you decide to do it yourself, you need to remember that the touch should be as light and gentle as possible. Do not touch the veins that protrude more than others - this can only make the problem worse.

The diet for varicose veins consists of proper nutrition.

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

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

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

Vibration exercises

We lower our heels to the floor, spread our feet slightly and relax. We start banging our heels on the floor. You have to feel the whole body vibrate. To do this, you need to relax so much that the vibrations reach your head. Feel your skin vibrate.

Gently shake your legs one by one and lower yourself to the floor. We lie on our backs and stretch our arms with our legs up. We begin to actively whine with our limbs.

  • Exercise "Shake"
  • We try to imagine shaking off drops of water from the brushes and feet.
  • We breathe naturally through the abdomen.

These exercises help create additional vibration that causes 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 "shaking, " place your bent legs on the floor, place your palms on your stomach, and relax.
  3. Breathing exercise

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

Relaxing massage

We complete the complex with a light foot massage. We start with the feet, where you have to massage every toe, arch of the foot, as well as the heel.

  • Foot massage
  • Then move upwards from the feet with light movements.

We try to perform this massage for 2 to 5 minutes. We iron the lower leg, after the thigh.

  1. Thigh massage
  2. After working on one limb, we continue to massage the other leg.

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

Contraindications to physiotherapy exercises

  • Under no circumstances should you overload your legs with this disease.
  • It is not recommended to engage in professional sports that require static exercises or serious loads of strength.
  • It is categorically impossible to lift weights.
  • With varicose veins, only light exercise that does not cause excessive stress is allowed.

Varicose veins are a rather unpleasant disease that occurs quite often. In order to reduce its manifestations, it is recommended to perform special exercises.

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

Therapeutic exercises for varicose veins - the correct technique of execution, the choice of complex depending on the complexity and neglect of the disease.