Exercises against varicose veins
Swimming, biking, golf, dance and walking are highly recommended in the prevention and arresting of varicose veins. It's best to do these exercises at least three times a week.
+ The following exercises are recommended to help relieve the discomforts caused by varicose veins. Practicing these exercises 15 minutes a day is enough to give beneficial results.
1. Standing up, with your legs slightly apart, walk on the spot. During this exercise, alternately bend your legs, lifting your ankles as high as you can. You should do this exercise fast, to increase upward blood circulation. Do this exercise for two minutes.
2. Stand on your toes (both feet simultaneously) and then on the soles of your feet. Continue this movement fast for two minutes.
RECOMMENDED PHYSICAL EXERCISES
Moderate exercise such as walking, swimming and biking is very beneficial for patients with varicose veins. This type of activity improves blood circulation, without putting a lot of pressure, that can aggravate varicose veins or cause bleeding. When walking always remember to use comfortable shoes with appropiate soles, to cushion the impact produced by your body's weight. While swimming, the water supports the body so that you don't strain joints or muscles. Peddling a bicycle with uniform circular movement stimulates blood circulation. These three exercises also help to keep your weight under control.
3. Lying down with both legs stretched out, turn your feet outward and then inward, alternately. Repeat this exercise for one minute.
4. Lying down with your legs stretched out on the ground or on your bed, point your toes inward and then outward. Repeat for one minute.
5. Lying down, with both legs lifted up, continue pointing your toes inward and outward, while rolling your ankles. Continue this exercise for two minutes.
Compression or support stockings or tights are especially recommended for preventing the appearance and spread of varicose veins, because they help the blood flow up to the heart. It's recommended using the stockings or tights daily, especially when you are doing physically active, daily tasks that oblige you to stay standing or sitting for long periods of time. Overall criteria for therapeutic compressive pantyhose include the following:
- • The pressure should be distributed from the ankle up to the thigh.
- • The heel should be closed (to make sure there is sufficient pressure on the ankle).
- • The stockings shouldn't put pressure on your toes.
- • Stocking fabric should be a soft, comfortable texture.
- • The fabric shouldn't cause you to sweat.
- • Use a stocking made with high quality fibers, to avoid allergies.
The therapeutic effect of stockings depends on how tight the pressure of the stocking is, as types of stocking can vary. Your physician should prescribe the grade of pressure of the stocking to ensure an efficient upward flow of blood to your heart.
6. Sitting down on the edge of the bed, move your legs as if you were peddling a bike for two minutes.
7. Lying down on your back, on the ground or on the edge of your bed, peddle your legs using ample circular movements for two minutes.
EXERCISE WITH SUPPORT
A good way to fight gravity with the benefits of compression or support stockings is to practice the following exercises:
- • Put on compression or support stockings.
- • Next, lie down on your back and lift up your legs, supporting them on the wall.
- • Stay in this position for two minutes. This exercise promotes the blood to flow upward to the heart, draining the blood from veins that causes excess swelling in the legs. Repeat this exercise as many times as necessary during the day to provide extra comfort.