Simple exercises for varicose veins

Varicose veins on the legs – a fairly common problem that brings a lot of inconvenience, including those associated with unaesthetic swelling of the veins and swelling, pain in the legs, heaviness, and cramps. The symptoms of the disease vary depending on the individual case.

Simple exercises for varicose veins of the legs will help relieve swelling, increase the body's resistance to physical exertion, restore your confidence, and your legs – ease. Estet-portal.com presents to your attention the best exercises that will help with varicose veins of the lower extremities.

Simple exercises for varicose veins in the supine position

Most exercises for varicose veins should be done while sitting or lying down – to reduce stress on the body. With varicose veins, it is worth abandoning the daily wearing of high-heeled shoes, narrow shoes and prolonged standing. Make it a habit to walk at least a little, to be in the fresh air more often and to exercise systematically, and not occasionally. You yourself will be able to choose the appropriate exercises and perform them on your own without undue stress. 

A) Bend your knees and slowly “pedal”. Count the number of rotations, do not overdo it. It will be enough three sets of 25 times. Rest as soon as you feel tired.

B) Take a chair. Lie on the floor with your knees bent and your feet flat on the seat of a chair. Bend and unbend each foot in turn. Do the exercise twice 15 times for each leg.

B) In the same position, rotate your feet clockwise and counterclockwise, engage the ankles and shins of both legs, keeping your feet on the seat.

D) Hands at the seams. Raise your straight legs at an angle of 90 degrees relative to the floor, twist your feet clockwise again, then – against, in the direction from oneself and towards oneself.

E) Lying on your back, push yourself up on your shoulder blades, keeping your feet together. Raise your legs without spreading them apart, move them back and forth and lower them to the floor. Repeat 3 sets of 15 times.

E) Lean on your elbows, lift your legs and make scissors. If you find it difficult to keep your legs elevated, do the exercise while lying on your back, lifting your legs up at a 90-degree angle. (This simple "scissors" exercise can also be done while sitting in a chair.)

Simple exercises for varicose veins in the standing position

If your doctor does not recommend reducing exercise for varicose veins, try some simple standing exercises. When doing exercises, try to breathe evenly, do not overwork, rest between sets.

A) Straighten up, put your feet shoulder-width apart. Stand on your toes and slowly lower your entire foot. Do an exercise for varicose veins of the legs, monitor your condition. Don't overexert yourself.

B) Spread your toes and put your heels together. Rise on your toes, slowly lower. Repeat the exercise 20 times.

B) Place your heels apart, toes together and rise on your toes 20 times.

D) Walking in place is also effective for varicose veins. During the exercise, try not to lift your socks off the floor.

Simple exercises for varicose veins on a stool or chair without a back

Exercise for varicose veins is recommended to be performed without stress on the spine – sitting or lying down. We suggest you use a stool, large rubber ball or chair to make you feel more comfortable during your exercise.

Sit on a chair:

A) 20 times alternately raise and lower your legs parallel to the floor.

B) Do the same lifts, rotating your foot. 20 times for each leg.

B) Sitting with a straight back, straighten your legs and pull them up, bending your knees towards you. Do 2 sets of 30 reps on each leg.

D) Sit up straight. Slowly exhale as you roll your shoulders back. As you inhale, relax them and tilt your head forward. Repeat 5-10 times.

E) Sitting, stretch your arms up, stretch as high as possible without getting up from the chair. Take a breath. Lower your arms as you exhale. Repeat the exercise 10 times.

E) Repeat the same exercise, getting up from the chair. The legs should be on the floor with the whole foot. Inhale-exhale. Repeat as you feel 15-20 times.

You can do all these exercises in the water. In a pond or in a swimming pool, water creates additional resistance, and the body does not strain when exercising.

Estet-portal.com advises you to follow the basic rules: change shoes 3-4 times a day, refuse shoes with high heels or wedges, do not wear tight shoes or tight-fitting clothes if you have pain in your legs, stick to a diet, take time for walks in the fresh air.