Exercises for varicose veins: what you can and what you can't do

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

exercise for varicose veins

The benefits of physical therapy

A set of physical exercises for varicose veins helps 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 (physical therapy), you can significantly alleviate the course of the disease, relieve swelling and eliminate leg fatigue.

Recommended exercises

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

Allowed:

  • Strengthening the leg muscles with the involvement of the hip region;
  • Loads on the diaphragm to regulate blood flow and blood saturation with nutrients;
  • Trekking, riding an exercise bike, with intensive pedaling;
  • Swimming in the pool.

Phlebologists recommend regularly engaging in physical therapy twice a day, for ten minutes. It is recommended to distribute the classes in several blocks: in the morning 5-7 minutes and the same amount before bedtime, giving preference to less intense loads on the body.

Recommendations of doctors

Exercises for varicose veins in the legs are performed both with the help of a physiotherapist, and independently. It is important to keep track of the exercise load, flexibility of movements, in order to avoid sudden swings, turns of the body.

Overwork 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.

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, lift your legs and hold the position for about 5 minutes;
  • Connect your legs, stretch your arms, carefully rise on your toes, stand for 2-3 seconds, come down;
  • Lie on the floor, raise your legs, rotate your feet, in and out.

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

wellness gymnastics for varicose veins of the legs

Gymnastics in the office

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

  • Raise your leg to a straight position, make circular movements with each limb;
  • Raise your foot, placing your feet on toes, 15 steps per leg;
  • Stretch your fingers, fix your heels on the still floor;
  • Perform heel-to-toe foot rolls.

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, they rise intensely on tiptoe, lower part of the legs;
  • Walk on the heels, back straight;
  • Put your hands on an imaginary or real wall shoulder-width apart, bend the leg and transfer the weight to it, and throw the other back and stand on tiptoe, after 10 seconds, switch legs;
  • Tear off the heels alternately from the floor, perform the exercise regularly, several times in one approach, at least 20 times a day.

Therapeutic exercises for varicose veins in the legs provide for a rest time, and then after 5-10 minutes of exertion on the limbs, it is necessary to lie down in a relaxed state to regulate blood circulation and restore breathing.

Caution Exercise should not cause discomfort to 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 eliminate the disease.

varicose veins cause pain in the legs

Jump Mikulin

In the fight against varicose veins, the vibratory gymnastics of academician Mikulin proved to be effective. A special exercise for the legs with varicose veins includes only special jumps, the regular implementation of which 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, stand on tiptoes one centimeter. On the exhale, sharply lower your legs to the floor.
  2. When striking with the heels, the body will receive a slight shock, the thrust will direct the blood through the vessels upwards, as a result, the vessels will be released from the inside.
  3. Mikulin's special jumps must be performed at least 60 times a day, you cannot turn the exercise into an intense bounce. Movements should be smooth, precise, every 20 thrusts - a 10 s pause.

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 strong 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 - prone position imitation of cycling on foot;
  • Scissors: alternating crossing of the legs;
  • Semi-squat - not below the knee level;
  • Buttock compression is a Kegel exercise, shown to expectant mothers for painless childbirth.

After exercise with varicose veins, the 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 perform light movements from the ankles to the knees, massaging the lower legs in a circular motion. You can use a nourishing or moisturizing cream that is natural or anti-varicose, purchased at the pharmacy.

At the end of the series of exercises, it is recommended to do a swallow: straighten the back, stand straight, arms relaxed and lowered along the body. On inhalation, arms up, on exhalation, perform a swallow.

exercises for varicose veins

During physical therapy, it is necessary to drink a small amount of liquid, just moisten the lips with water, so as not to cause swelling. Protein nutrition is useful, especially in the morning, before bedtime: cereals, fruit smoothies.

Bubnovsky on varicose veins

The technique does not involve drug treatment. The doctor ensures that with regular performance of simple exercises, it is possible to improve the mobility of the joints, improve the elasticity of muscle tissue.

Gymnastics is performed in any position:

  1. Sitting in a chair: forcefully lift both feet on tiptoe, stretch the limbs forward and make circular movements of the feet, popular rolls 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 lift your legs alternately, holding until a slight feeling of fatigue.
  3. Lying on the floor: a bicycle, scissors, taking turns raising the legs and sharply shaking the feet.
  4. Standing: stand on tiptoe and drop sharply on your heels, spread your arms to the sides. Do light squats.

Dr. Bubnovsky recommends 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 get rid of the orange peel.

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

Preventive exercise

With varicose veins, it is useful to walk calmly, ride a bicycle for about 10-20 minutes a day, a contrast shower, exercises in the pool, which help to remove swelling and relieve the general condition of the patient.

It is recommended to eliminate the habit of throwing up the legs in a sitting position, cutting off blood circulation. It is also worth limiting walking in high heels, reducing the load 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 herbs of medicinal plants (chamomile, sage, eucalyptus), essential oils of citrus, juniper. When resting, you need to position yourself so that your heels are above the level of your buttocks.

measures for the prevention of varicose veins

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

An important role in the prevention of varicose veins is played by everyday shoes, they should be in size, 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 the legs with varicose veins at home can not be done:

  • Skipping rope (intense load on the veins, an exercise can cause a blood clot to rupture);
  • Weighted exercises (kettlebells, barbells, etc. );
  • Prolonged exercise on an exercise bike (overload of veins, dysfunction of blood flow);
  • 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 power loads are excluded. A great alternative is the swimming pool or step aerobics. The gym will be available after complete elimination of the disease, on the advice 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 expansion and lengthening of the veins, accompanied by the thinning of their walls and the formation of so-called nodes. The reason for this phenomenon lies in the severe pathology of the walls of the veins and the insufficiency of their valves.

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

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 overstated. Special gymnastics allows you to:

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

If you neglect therapeutic exercises for varicose veins of the legs, this will cause 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, lower legs, which often exacerbates the pain.

Characteristics of physical activity

Especially exercises for varicose veins of the legs are 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 possible to ride a bicycle. Swimming is also very useful.

fitness for varicose veins

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

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

A series 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 can not bring yourself to exhaustion, because each person has his own limit of physical abilities.

Continuous exercise for five minutes will be enough and it is recommended to take breaks. If you feel tired, it is best to postpone the session.

The main set of exercises for all types of disease

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:

a set of exercises for varicose veins
  1. Lie on your back, bend your leg, pulling it to your chest. After that, 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 lift yourself up. Straighten them, hold them for a second, fold them back and return to their original position.
  3. Lie down, raise your legs and make rotational movements with your feet, this must be done outwards and inwards. Then you can bend and straighten 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 raising each leg as high as possible. At the highest point, pause for a few seconds and then return to the seat. Do 8-10 repetitions.
  6. Exercise "swallow". Stand up straight, lower your arms along your body. Inhale, raise your hands, and then stand on tiptoe. As you exhale, assume the swallow pose. Repeat the exercise 15-20 times.
  7. Roll from heel to toe, transferring your body weight onto it. Do 15-20 repetitions.
  8. For 15 minutes, walk on your heels, on your toes, with a high hip lift.

Leg exercises

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

  1. Relief of the veins of the legs. You need to lie down, close your eyes and relax as much as possible, breathing deeply and evenly. Several pillows should be placed under the 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 gradually, raise your head and body. The hands should slide to the knees. After taking a slow exhalation, return to its original position.
  3. Lie down, knead your hands along the body, raise your legs 15-20 degrees and hold a small pillow between them. Inhale slowly, bend in the lower back and the buttocks need to be ripped off the floor. Exhaling slowly, return to its original position.
  4. Lie down, place your hands along your body. Bend your legs and, gradually exhaling, draw in the stomach. As you inhale, inflate your belly.
  5. Bring your feet together, place your arms along your body. Take a deep breath, slowly rise to 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, 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 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. After that, vibrate with your arms and legs for 3 minutes.
  2. Cross your arms behind your head. Slowly rotate your body in both directions. Do 20 repetitions.
  3. Stretch your arms forward, clench your fists. Open your palms, spreading your fingers. Do 20 repetitions.
  4. Squeeze your left wrist with your right palm. Raise your left hand as high as possible, while your right needs to be countered. Repeat 20 times. After that, raise your hands, fix them in this position for 20 seconds. Repeat the exercise for the other hand.
  5. Raise your arms above your head, clench and open your fists. Do 80 repetitions. Lower your hands and do the same.

A set of exercises for the pelvic organs

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

  1. Bicycle exercise. "You should lie on your back and imitate cycling with your feet. In this case, your back and lower back should be pressed to the floor.
  2. Exercise "scissors". Lie on your back, stretch your arms along the body. Perform crossing movements in vertical and horizontal position.
  3. Exercise "birch". Lie on your back, lean on your shoulder blades, lift 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 upright, spread your legs 30-40 cm and sit slowly, without going below the level of the knees. Literally for a second, you should linger in this position and then slowly come back. Do 10-15 repetitions.
  5. Sit on the floor, put your arms behind and rest 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 10-15 repetitions.
exercises for varicose veins of the pelvic organs

Additional exercises

To make the treatment of varicose veins as effective as possible, you can perform additional exercises during the day:

  1. Stand straight, put your feet straight. Stand on tiptoe and lower yourself slowly. Do 20-30 repetitions. Separate the socks, put the heels together and do 20-30 lifts again. The same procedure should be done with the heels open and the toes flattened.
  2. You have to walk in place, without taking your socks off the floor.
  3. Bring your legs together, stretch your arms along the body. Taking a slow breath, pull 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, exhaling, it returns to its 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 the left and right foot alternately. Do 5 repetitions for each foot.
  2. Lie down, stretch your arms along your body. Raise your legs and spread them in different directions. In this case, you should pull the socks back 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 in the knee joints. Do 5-8 times to the right and left.
  4. Lean on your shoulder blades and lift your legs, as in the "birch" exercise. Spread your legs to the sides. Change the position of the legs in the swings. Do 4-7 repetitions.
  5. Jump on tiptoe 10-15 times, stand up and, after a few seconds, repeat the jumps.

Sport

cycling with varicose veins

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 are allowed.

It is also 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 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 veins that protrude 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 condition of the blood and blood vessels. Make sure you eat foods rich in vitamin C.

In addition, seafood must definitely be present in the diet, as it prevents the blood vessel walls from stretching.

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

Vibration exercises

We lower the heels to the floor, move the feet slightly and relax. We start tapping the heels on the floor. You need to feel how the 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 yourself to the floor. We lie on our back and stretch our arms with our legs up. We begin to be actively cowards with our limbs.

  • Exercise 'Shake'
  • Let's try to imagine shaking off drops of water from our brushes and feet.
  • We breathe naturally with our belly.

These exercises help create additional vibrations that cause the capillaries to contract and push the blood more actively. Furthermore, 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 "shake", place 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. On inhalation, the abdomen swells, with exhalation we lower the walls of the abdomen. After a relaxing breathing exercise, we move into a sitting position.

Relaxing massage

We complete the complex with a light foot massage. Let's start with the feet, where it is necessary to massage each toe, the arch of the foot and the heel.

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

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

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

By performing such a set of exercises for varicose veins in 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 do not forget about other methods of treating varicose veins at home.

Contraindications to physiotherapy exercises

  • With this disease, in no case should you overload your legs.
  • It is not recommended to play professional sports that require static exercises or serious strength 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 a rather 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 technique of execution, the choice of a complex depending on the complexity and neglect of the disease.