Exercises for varicose veins: what you can and cannot do

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

The benefits of exercise therapy

A series of physical exercises for varicose veins will help improve blood circulation, increase the patient's physical endurance, and strengthen 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 get rid of fatigue in the legs.

Recommended exercises

Exercises for the prevention of varicose veins and the treatment of the disease are performed to dilute the fluid in the vessels, eliminate the swelling of the veins under the skin and restore the skin's natural shade.

Permitted:

• Strengthening the leg muscles with the participation of the hip region;
• Load on the diaphragm to regulate blood flow and saturation of the blood with nutrients;
• Walking, cycling, with intense pedaling;
• Swim in the pool.

Phlebologists recommend doing exercise therapy for ten minutes twice a day on a regular basis. It is advisable to divide the courses over several blocks - in the morning 5-7 minutes and the same amount before bedtime, giving preference to less intense loads on the body.

Recommendations from doctors

Exercises for varicose veins in the legs are carried out both with the help of a physical therapist and independently. It is important to keep an eye on the training load and flexibility of movement to avoid sudden swings and body rotations.

Overwork can only harm the patient and make the disease more difficult. The room should be spacious and ventilated, it is best to do exercises for varicose veins on the legs after waking up. It is important not to forget about compression stockings and comfortable shoes.

Wellness complex

Gymnastics for the 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 and hold them for about 5 minutes;
• Join your legs, straighten your arms, carefully step up on your toes, stand for 2-3 seconds, go down;
• Lie on the floor, lift your legs, twist your feet in and out.

Systematic charging prevents the disease from progressing, reduces the risk of one stage of varicose veins and prevents complications.

Gymnastics in the office

Exercises against varicose veins while sitting in a chair at work:

• Raise the leg to a straight position, make circular movements with each limb;
• Lift the foot up and put the feet on the toes, 15 passes for each leg;
• Stretch your fingers up, fix your heels motionless on the floor;
• Perform casters from heel to toe.

If you are seated, it is recommended to take a 5-minute break every hour. At this point, it makes sense to perform movements while standing:

• Legs together, strong on tiptoe, lower legs;
• Walk on heels, back straight;
• Put your hands shoulder width apart on an imaginary or real wall, bend your leg and put your weight on it, then throw the other back and stand on tiptoe, switch legs after 10 seconds;
• Take turns tearing off your heels from the floor, doing the exercise regularly, several times at a time, at least 20 times a day.

Therapeutic exercises for varicose veins in the legs provide a period of rest, and therefore, after 5-10 minutes of stress on the limbs, you need to lie down in a relaxed manner in order to regulate blood circulation and restore breathing.

Warning: 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 get rid of the disease effectively.

Jumping Mikulina

In the fight against varicose veins, the vibration gymnastics performed by academician Mikulin has proven its worth. A special exercise for legs with varicose veins includes only special jumps, performing them regularly will help get rid of the symptoms of varicose veins.

1. After waking up, you need to stand up straight, straighten your arms along your body and, while inhaling, rise an inch on your toes. As you exhale, lower your legs sharply to the floor.
2. When hitting the heels, the body is shaken slightly, the shock directs the blood up through the vessels, which cleanses the vessels from the inside.
3. Mikulin's special jumps must be performed at least 60 times a day; the exercise cannot be turned into intense hopping. Movements should be smooth and accurate, every 20 thrusts - a pause of 10 s.

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

A series of exercises for the pelvic organs

Physical therapy exercises help strengthen the walls of the venous vessels and improve blood flow. It makes sense to do the following exercises:

• Bicycle - in the prone position, imitating cycling on your feet;
• Scissors - alternately crossing your legs;
• Semi-squats - not below knee level;
• Compression of the buttocks is a Kegel exercise shown to expectant mothers for painless delivery.

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

It is useful to make light strokes from the ankles to the knees, rubbing the lower legs in circular motions. You can use a nourishing or moisturizing cream, natural or against varicose veins, which you can buy at the pharmacy.

At the end of the series of exercises, it is recommended to take a sip - straighten your back, stand straight, arms relaxed and lowered along your body. Extend arms up while inhaling, swallow while exhaling.

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 especially useful in the morning before bedtime - cereals, fruit smoothies.

Bubnovsky about varicose veins

The technique does not provide for drug treatment. The doctor assures that by performing simple exercises regularly, you can improve joint mobility and improve the elasticity of muscle tissue.

Gymnastics is performed in any position:

1. Sitting in a chair - lifting both feet tightly on tiptoe, stretching the limbs forward and making circular movements of the feet, popular roles from toe to heel and vice versa.
2. Lie on the bed - lie on your stomach, bend your knees, hit your buttocks with your heels, then alternately lift and hold your legs until you feel a little tired.
3. Lying on the floor - a bicycle, scissors, alternately lifting your legs and shaking your feet sharply.
4. Standing - Stand on your toes and drop sharply on your heels, spreading your arms to your sides. Do light squats.

Dr. Bubnovsky advises dividing the exercise set into three parts - morning, noon and evening regularly, as a supplement, you can use elements of yoga. The lotus position improves blood circulation and helps get rid of the orange peel.

It is best to replace running with vigorous walking and swimming in the pool. Exercises for varicose veins of the lower extremities according to the Bubnovsky method are available to any patient regardless of the stage of the 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, swimming pool exercises are useful, which will help remove swelling and relieve the general condition of the patient.

It is recommended to get rid of the habit of throwing your legs up while sitting, which disrupts blood circulation. It is also worth limiting walking in high heels to reduce the stress on weak blood vessels and capillaries.

In the evening, it is recommended to take a bath for tired legs, with the addition of a decoction of medicinal herbs (chamomile, sage, eucalyptus), citrus essential oils, juniper. When resting, you need to position yourself so that your heels are above your buttocks.

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

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

Prohibitions

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

• Skipping rope (heavy load on the veins, an exercise can break a blood clot);
• Exercises with a load (kettle dumbbells, barbells, etc. );
• Longer training on a stationary bike (overload of the veins, circulatory disorders);
• Power emissions (vascular tone);
• Gymnastic stretching (inflation of veins, damage to weakened capillaries).
• Intense running, for speed, long distances (stress on the legs)

Electricity loads are excluded in patients with varicose veins. A great alternative is a pool or step aerobics. The gym will be available after the disease is completely eliminated on the recommendation of a phlebologist.

Gymnastics for varicose veins of the lower extremities - how to improve the condition of the veins through simple exercises

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

Varicose veins are called stable expansion and elongation of the 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 walls of the veins and the insufficiency of their valves.

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

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:

• Improvement of venous and lymphatic drainage;
• increase physical endurance;
• normalize arterial inflow;
• increase the tone of the veins;
• Improve peripheral blood circulation.

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

This in turn leads to a build-up of water in the area of the ankles, feet, lower legs, which often makes the pain worse.

Features of physical activity

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

Walking is the easiest exercise, and people with this condition have to walk every day. It is also entirely possible to go by bike. Swimming is also very useful.

Not everyone knows that not all physical activity is useful for varicose veins. Which sport is good and which bad for varicose veins? Surgery to remove varicose veins is often the only solution. We will tell you which type of surgical procedure you should choose in each individual case.

There is also special therapeutic gymnastics for varicose veins of the legs. In order to be able to perform these exercises as efficiently as possible, the following rules must be observed:

• Sedentary people should warm up for five minutes at least once every hour;
• It is important to monitor your posture. Crossing your legs is not recommended.
• charging should be done 15-30 minutes a day;
• You need to do several repetitions throughout the day.

A series of exercises

Phlebologists recommend doing special exercises against varicose veins in the morning and in the evening, which last about 15-30 minutes, at the same time you can not bring yourself to exhaustion, since each person has their own physical limits.

Five minutes of continuous exercise is sufficient and it is recommended that you take breaks. If you feel tired, it is better to postpone the session.

The main 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 diseases:

1. Lie on your back, bend your leg and pull it towards your chest. Then straighten up, fixate for a few seconds and lower. Do the same exercise for the other leg.
2. Lie down, bend your legs and lift yourself up. Align them, hold them for a second, then flex them again and return to their original position.
3. Lie down, lift your legs and make rotating movements with your feet, this must be done inwards and outwards. Then you can bend and bend your toes and feet.
4. Sit in a chair, put your heels on the floor. Move your toes in different directions. Do 15-20 times.
5. Lie on your stomach with your hands on your hips. Take turns lifting each leg as high as possible. Linger at the highest point for a few seconds and then return to the place. Do 8-10 reps.
6. "Swallow" exercise. Stand straight, lower your arms along your body. Inhale, raise your hands, then stand on your toes. As you exhale, do the swallowing pose. Repeat the exercise 15-20 times.
7. Roll from heel to toe and transfer body weight to it. Do 15-20 repetitions.
8. Walk on heels and toes with high hip lift for 15 minutes.

Exercises for the legs

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

1. Relief of the leg veins. You need to lie down, close your eyes and relax as much as possible while breathing deeply and evenly. Several pillows should be placed under your feet - this will allow them to be raised 15-20 degrees.
2. Lie down, bend your legs as you put your feet on the floor. Put your hands on your hips. Inhale slowly, lifting your head and body. The hands should slide down to the knees. After a slow exhalation, return to the original position.
3. Lie down, knead your hands along your body, raise your legs 15-20 degrees, holding a small pillow between them. Inhale slowly, bend your lower back and it will be necessary to tear the buttocks off the floor. Exhaling slowly, return to the original position.
4. Lie down, place your hands along your body. Bend your legs and slowly pull in your stomach while exhaling. As you inhale, inflate your stomach.
5. Put your feet together, place your arms along your body. Take a deep breath, slowly stand on tiptoe, exhale and return to the original position.

Regularly performing special exercises for the lower extremities will reduce the manifestations of venous insufficiency, interrupt the development of the disease and reduce the risk of dangerous complications.

To reduce the manifestations of varicose veins of the upper extremities, you should perform 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 towards you. Breathe evenly and deeply. Then vibrate your arms and legs for 3 minutes.
2. Cross your arms at the back of your head. Slowly rotate the body in both directions. Do 20 repetitions.
3. Extend your arms forward, clench your fists. Open your palms as you spread your fingers wide apart. Do 20 repetitions.
4. Squeeze your left wrist with your right palm. Raise the left hand as high as possible while resisting the right hand. Repeat 20 times. After that, raise your hands up and fix them in this position for 20 seconds. Repeat for the other hand.
5. Raise your arms above your head, clench, and open your fists. Do 80 reps. Put your hands down and do the same thing.

A series of exercises for the pelvic organs

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

1. Exercise "bicycle". You should lie on your back and imitate cycling with your feet. In this case, the back and lower back should be pressed to the floor.
2. Exercise "scissors". Lie on your back, straighten your arms along your body. Make transverse movements in a vertical and horizontal position.
3. Exercise "birch". Lie on your back, prop yourself on your shoulder blades, lift your legs up and hold them until you feel tired. If you'd like, you can make this exercise a little more difficult by bending and straightening your knees.
4. Half squats. Stand up straight, spread your legs 30-40 cm wide, and slowly sit down without falling below your knees. You should linger in this position for literally a second and then slowly return. Do 10-15 reps.
5. Sit on the floor, put your arms back and put them on the floor, straighten your legs. Bend your right leg at the knee, place your foot near your left knee. Raise and lower your left leg. Do 10-15 reps.

Additional exercises

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

1. Stand straight, put your feet straight. Stand on tiptoe and slowly lower yourself down. Do 20-30 repetitions. Separate the socks, put your heels together, and do 20-30 exercises again. The same procedure should be done with heels apart and toes flattened.
2. You have to walk in place without taking your socks off the floor.
3. Put your legs together, stretch your arms along your body. Inhale slowly and pull your shoulders back. As you exhale, you need to relax and tilt your head forward.
4. The starting position is the same. Inhale, raise your arms and stand on tiptoe. After that, return to the original position as you exhale.
5. Squeezing the buttocks 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, extend your arms along your body, place your legs straight on a chair. Alternately bend your left and right foot. Do 5 repetitions for each foot.
2. Lie down, stretch your arms along your body. Lift your legs up and spread them apart in different directions. In this case, you should pull your socks back and rotate your ankles to the right and left. Do 5-7 reps.
3. In the same position, bend your legs and make rotational movements in the knee joints. Do 5-8 times to the right and left.
4. Support yourself on your shoulder blades and raise your legs, as in the exercise "birch". Spread your legs to the sides. Change the position of the legs in swings. Do 4-7 reps.
5. Jump on your toes 10-15 times, stand on your feet, and after a few seconds, repeat the jumps.

Sports

However, this does not mean that all sports are banned for varicose veins. Swimming, for example, is very useful; all exercises that you can do while sitting or lying down are allowed.

It is also entirely possible to practice yoga or pilates.

massage

The advantage of the varicose vein massage is that it stimulates blood circulation in the affected areas.

It is recommended that an experienced technician perform this procedure.

If you do decide to do this yourself, you need to remember that the touch should be as light and gentle as possible. Avoid touching 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 include foods that have a beneficial effect on the condition of blood and blood vessels. Make sure you eat foods rich in vitamin C.

In addition, it is imperative to include seafood in the diet, as it prevents the walls of blood vessels from stretching.

No less useful are plant fibers, which ensure normal bowel function, which is very important for varicose veins.

Vibration exercises

We lower our heels to the floor, move our feet slightly apart and relax. We start tapping the floor with our heels. You have to feel the whole body vibrate. To do this, you need to relax enough that the vibration reaches the head. Feel your skin vibrate.

One by one, gently shake off the legs and lower us to the floor. We lie on our back and stretch our arms with our legs up. We begin to actively cowardice with our limbs.

• Exercise 'shaking'
• We try to imagine that we are shaking drops of water off our brushes and feet.
• We breathe with our stomach, of course.

These exercises help create additional vibrations that cause the capillaries to contract and more actively push the blood. In addition, 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 build up the time.
2. After "shaking", put your bent legs on the floor, place your palms on your stomach and relax.
3. Breathing exercise

Feel the movement of your stomach as you breathe. When we breathe in, the abdomen inflates, when we breathe out we lower the abdominal walls. After a relaxing breathing exercise, we go into a sitting position.

Relaxing massage

We complete the complex with a light foot massage. We'll start with the feet, where you'll need to massage each toe, arch of the foot, as well as the heel.

• Foot massage
• Then move upward from the foot with light strokes.

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

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

Performing such a series of exercises for varicose veins in the legs will allow you to preserve their youth, health and beauty. The main thing is not to do this from time to time, but regularly. And do not forget about other methods of treating varicose veins at home.

Contraindications to physical therapy exercises

• In no case should you overload your legs with this disease.
• It is not recommended to practice professional sports that require static exercises or high strength loads.
• It is fundamentally impossible to lift weights.
• With varicose veins, only light exercises that do not cause excessive stress are allowed.

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

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

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