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 can also appear at an earlier age. If preventive measures are observed and exercises are performed for varicose veins in the lower part of the legs, it is possible to stop the development of pathology, to heal weak ducts and capillaries.

Advantages of exercise therapy

A set of physical exercises for varicose veins helps increase blood flow, increase the physical endurance of the patient, strengthen the structure of damaged blood vessels and muscles.

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

Recommended exercises

Exercises for the prevention of varicose veins and treatment of this disease are done to dilute the fluid in the blood vessels, eliminate the swelling of the veins under the skin, and restore the natural color of the skin.

Allowed:

• Strengthens leg muscles with hip area involvement;
• Load on the diaphragm to regulate blood flow and blood saturation with nutrients;
• Climbing, riding a stationary bike, with intensive pedaling;
• Swim in the pool.

Phlebologists advise to regularly undergo exercise therapy twice a day, for ten minutes. It is best to divide the class into several blocks - in the morning 5-7 minutes and the same amount before bedtime, preferring less heavy load on the body.

Doctor's recommendation

Exercises for varicose veins in the legs are done both with the help of a physiotherapist, and independently. It is important to monitor the training load, flexibility of movement, to avoid sudden oscillations, body rotation.

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

Health complex

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

• To reduce leg fatigue in the evening - lie down, lift the legs to a height, hold for about 5 minutes;
• Connect your legs, stretch your arms, lift your fingers carefully, stand for 2-3 seconds, lower;
• Lie on the floor, lift the legs, rotate the legs, in and out.

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

Gymnastics in the office

Exercises against varicose veins while working, sitting in a chair:

• Lift the legs in a straight position, making circular movements with each limb;
• Lift the foot, place the foot on the toes, 15 passes for each foot;
• Stretch your fingers upwards, place your heels on the floor without moving;
• Do a foot roll from heel to toe.

For inactive work, it is recommended to rest 5 minutes every hour. Currently, it is useful to perform movements in a standing position:

• Legs together, very strong up on tiptoe, lower leg;
• Walk on heels, back straight;
• Place your hand on the imaginary or real shoulder wall, bend your leg and transfer the weight over it, and throw the other back and go up on tiptoe, after 10 seconds, replace your leg;
• Tear the heel alternately from 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 rest time, and therefore after 5-10 minutes of exercise on the limbs, you need to lie down in a relaxed position to regulate blood circulation and restore breathing.

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

Jump Mikulin

In the fight against varicose veins, Academic Mikulin vibration gymnastics has proven itself well. Special exercises for legs with varicose veins include only special jumps, the implementation of which on a regular basis will help eliminate the symptoms of varicose veins.

1. After waking up, you need to stand up straight, stretch your arms along the body, while inhaling, raise the toes by centimeters. While exhaling, lower your feet to the floor sharply.
2. When hitting with the heel, the body will receive a slight shock, the impulse will direct the blood through the vessels upwards, as a result, the vessel will be cleared from the inside.
3. Mikulin special jumps must be performed at least 60 times a day; you can’t turn a workout into a strong one. The movement should be smooth, precise, every 20 presses - a pause of 10 s.

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

A set of exercises for the pelvic organs

Physiotherapy exercises help strengthen the walls of veins, improve blood flow. It is useful to do the following exercises:

• Bicycle - in a prone state mimics cycling with the feet;
• Scissors - crossing the legs alternately;
• Half squat - not below knee level;
• Back compression is a Kegel exercise, which is shown to pregnant women for a painless delivery process.

After exercising with varicose veins, foot and thigh massage itself 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 leg with a circular motion. You can use a nourishing cream or natural moisturizer or anti-varicose, purchased at the pharmacy.

At the end of the exercise, it is recommended to do swallowing - straighten the buttocks, straighten up, relax arms and go down along the body. While inhaling, arms up, while exhaling, do swallowing.

During exercise therapy, you should drink some fluids, 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 drug treatment. Doctors ensure that by doing moderate exercise, you can increase joint mobility, increase the elasticity of muscle tissue.

Gymnastics is performed in any position:

1. Sit on a chair - straighten both legs with the toes, extend the limbs forward and do circular movements of the legs, popular rolls from foot to heel and vice versa.
2. Lying on the bed - lie on your stomach, bend your knees, hit your buttocks with your heels, then lift your legs alternately, holding until you feel a little tired.
3. Lying on the floor - bike, scissors, take turns lifting your legs and shaking your legs sharply.
4. Stand up - lift your toes and come down sharply on your heels, stretch your arms to the sides. Do a light squat.

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

It is best to replace the run with a vigorous walk, swimming in the pool. Exercises for varicose veins in the lower legs according to the Bubnovsky method are provided for each patient, regardless of the degree of varicose veins and a person's age.

Preventive training

With varicose veins, walk calmly, cycle for about 10-20 minutes a day, contrast baths, pool exercises are useful, which help eliminate swelling and reduce the general condition of the patient.

It is recommended to get rid of the habit of throwing the legs in a sitting position, interfering with blood circulation. It should also limit walking in high heels, reducing the load on weak blood vessels and capillaries.

At night, it is recommended to bathe for tired feet, with the addition of a decoction of medicinal plant herbs (chamomile, sage, eucalyptus), essential oils of citrus, juniper. While resting, you need to position yourself until the heels are above the level of the buttocks.

In addition to exercise and drug therapy, it is important to monitor diet, eat food slowly, fractions, without overeating, especially before bedtime. It is important to avoid serious weight gain.

An important role for the prevention of varicose veins is played by everyday shoes, must be in size, high quality and comfortable. In the early stages of varicose veins, you should pay attention to compression stockings, choosing their size on the advice of a phlebologist.

Prohibition

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

• Jump rope (strong load on the veins, exercise can provoke blood clots to break);
• Exercises with weights (kettlebells, barbells, etc. );
• Prolonged exercise with a stationary bike (excessive veins, dysfunction of blood flow);
• Power release (vascular tone);
• Gymnastic stretching (bloating of veins, damage to weak capillaries).
• Running fast, for speed, long distance (load on feet)

For patients with varicose veins, power load is not included. A great alternative is pool or step aerobics. The gym will be available after complete elimination of the disease, on the recommendation of a phlebologist.

Gymnastics for varicose veins on the lower legs - how to improve the condition of the veins by doing moderate exercise

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 journey, it is necessary to do special exercises.

Varicose veins are called stable development and elongation of veins, accompanied by thinning of their walls and the formation of so -called nodes. The reason for this phenomenon lies in the serious pathology of the venous wall and the lack of its valves.

The disease is quite widespread, and is more common in women. Most often, varicose veins begin at working age - about thirty to forty years.

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

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

• increase venous and lymphatic outflow;
• increase physical endurance;
• normalize arterial inflow;
• improve vein tone;
• improve peripheral circulation.

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

On the other hand, this will cause the accumulation of water in the area of the ankles, feet, lower legs, which often exacerbates the pain.

Characteristics of physical activity

Especially exercises for varicose veins on the legs are useful for people who do not move much in daily life.

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

Not everyone knows that not every physical activity is beneficial for varicose veins. What sports are good for varicose veins, and what are bad? Surgery to remove varicose veins is often the only way out. We will tell you the type of surgical intervention that should be chosen in a particular case.

There are also special therapeutic gymnastics for varicose veins on the legs. To do this exercise as quickly as possible, the following rules must be followed:

• people with inactive jobs should warm up for five minutes at least once an hour;
• it is important to monitor your body posture, it is not recommended to cross your legs;
• charging should be given 15-30 minutes a day;
• throughout the day, you have to do some repetitions.

A set of exercises

Phlebologists recommend doing special exercises against varicose veins in the morning and evening, giving them around 15-30 minutes. At the same time, you can’t make you tired, because everyone has their own physical limitations.

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

The main training group for all types of diseases

This exercise is suitable for varicose veins in the lower and upper part, for varicose veins in the small pelvis and other types of diseases:

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

Exercises for the legs

Gymnastics for varicose veins on the lower legs includes the following exercises:

1. Relieves leg veins. You need to lie down, close your eyes and relax as much as possible, while breathing deeply and evenly. Some pillows should be placed under your feet - this allows it to be raised at a temperature of 15-20 degrees.
2. Lie down, bend the legs, while placing the feet on the floor. Put your hands on your hips. Inhale slowly, lift your head and body. Hands should slide to your knees. After exhaling slowly, return to its original position.
3. Lie down, knead your hands along the body, lift the legs to 15-20 degrees and hold a small pillow between them. Inhale slowly, bend at the lower back, and the back should be torn off the floor. Exhale slowly, returning to its original position.
4. Lying down, place your hands along the body. Bend your legs and, slowly exhaling, pull on your stomach. As you inhale, your stomach bloats.
5. Put your feet together, place your arms along the body. Take a deep breath, slowly raise your toes, exhale and return to the back position.

Performing special exercises regularly for the lower legs will reduce the manifestations of venous insufficiency, delay the progression of the disease and reduce the threat of dangerous complications.

To reduce the manifestations of varicose veins in the upper legs, you should do simple exercises:

1. Lie on your back, place a pillow under your neck. Lift your arms and legs perpendicular to the body, pull the legs towards you. Breathe evenly and deeply. After that, shake with your hands and feet for 3 minutes.
2. Channel your hands at the back of your head. Rotate the body slowly in two directions. Do 20 repetitions.
3. Stretch your arms forward, press your hands. Open your palms, while spreading your fingers wide. Do 20 repetitions.
4. Squeeze the left wrist with the palm of your right hand. Raise the left hand as high as possible, while the right must be opposed. Repeat 20 times. After that, raise your hands up, correct in this position for 20 seconds. Repeat the exercise for the other hand.
5. Raise your hands above your head, press and release your fists. Do 80 repetitions. Put your hands up and do the same.

A set of exercises for the pelvic organs

If the varicose veins have touched the pelvic organs, it is recommended to do the following exercises:

1. Exercise bike ". You should lie on your back and with your legs mimicking cycling. In this case, your back and lower back should be pressed to the floor.
2. "Scissors" exercise. Lying on your back, stretch your arms across your body. Perform horizontal movements in both vertical and horizontal positions.
3. Exercise "birch". Lie on your back, lean on the shoulder blades, lift your legs high and hold until you feel tired. If you want, you can make this exercise a little harder by adding flexion and lengthening to the knees.
4. Half squat. Standing upright, stretch your legs 30-40 cm wide. Sit slowly, while not falling below the level of your knees. Literally, you have to linger in this position, and then slowly go back. Do 10-15 repetitions.
5. Sit on the floor, put your hands behind your back and lay on the floor, stretch your legs. Bend your right leg at the knee, place your foot near the left knee. Lift and lower your left leg. Do 10-15 repetitions.

Additional training

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

1. Stand up straight, straighten your legs. Raise the toes and slowly lower yourself. Do 20-30 repetitions. Separate the socks, put the heels together and do 20-30 lifts. The same procedure should be performed with the heel spread and the toes flat.
2. You need to walk in place, without removing the sock from the floor.
3. Put your legs together, stretch your arms across your body. Take a slow breath, lift your shoulders back. While exhaling, you need to relax and tilt your head forward.
4. The starting position is the same. Inhale, raise your hands and stand on your toes. After that, while exhaling, return to its original position.
5. Squeezing the ass is very effective. This exercise can be done in any body position.

Exercises for the prevention of varicose veins

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

1. Lie down, stretch your arms along your body, place your feet on the chair. Bend the left and right legs alternately. Do 5 repetitions for each leg.
2. Lying down, stretch your arms across your body. Lift the legs up and spread in different directions. In this case, you should pull back the socks and rotate the ankle joints to the right and left. Do 5-7 repetitions.
3. In the same position, bend your legs and make rotational movements at the knee joint. Do it 5-8 times to the right and left.
4. Lean on your shoulder blades, and lift the legs up, as in the "birch" exercise. Spread your legs to the sides. Change the position of the foot in the swing. Do 4-7 repetitions.
5. Jump toes 10-15 times, stand on your feet and, after a while, repeat the jump.

Sports

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

It is possible to practice yoga or Pilates.

Sort

The benefit of massage for varicose veins is to stimulate blood circulation in the affected area.

Preferably this procedure is performed by an experienced technician.

If you decide to do this yourself, you need to remember that the touch is necessarily light and soft. Don’t touch the protruding veins more than the others - this can only exacerbate the problem.

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. Make sure you eat foods rich in vitamin C.

In addition, seafood must be present in food, as it prevents stretching of the walls of blood vessels.

No less useful is plant fiber, which ensures normal intestinal function, which is very important for varicose veins.

Vibration training

We lowered the heels to the floor, slightly moved the legs and relaxed. We started knocking heels on the floor. You have to feel how the whole body vibrates. To do this, you need to rest until the vibration reaches the head. Feel your skin vibrate.

Shake the legs slowly one by one and lower yourself to the floor. We lay on our backs and stretched our arms with our legs up. We began to actively shrink with our limbs.

• 'Shake' Exercise
• We try to imagine that we are removing water droplets from the brush and feet.
• We breathe naturally with our stomachs.

This exercise helps create additional vibrations that cause the capillaries to contract and push the blood more actively. Also, this action increases the flow of all fluids in the body. The movement is very simple and effective.

1. Start with 1 minute and slow down the time.
2. After the "shake", place the bent leg on the floor, place your palms on your stomach and relax.
3. Breathing exercises

Feel the movement of your stomach as you breathe. While inhaling, the stomach inflates, by exhaling, we lower the abdominal wall. After doing a relaxing breathing exercise, we moved to a sitting position.

A soothing sequence

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

• Foot massage
• Then, with a light caressing motion, move upwards from the feet.

We try to do this massage for 2 to 5 minutes. We ironed the dry bones, after the thighs.

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

Doing exercises like this for varicose veins in the legs, you can maintain their health, beauty and youthful beauty. The main thing is to do this not from time to time, but periodically. And do not forget about other methods to treat varicose veins at home.

Contraindications to physiotherapy exercises

• With this disease, your feet will not be overweight.
• It is not recommended to engage in professional sports that require static training or serious strength loads.
• Of course it is impossible to lift a load.
• With varicose veins, only light exercise is allowed, which does not cause unnecessary stress.

Varicose veins are a rather unpleasant disease that often occurs. To reduce the manifestations, it is recommended to do special exercises.

However, it is very important that the training is moderate and orderly.

Therapeutic training for varicose veins - the correct implementation technique, the choice of complex depends on the complexity and neglect of the disease.