Exercises for varicose veins: what can and can not

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 on the varicose veins of the lower extremities, the development of the pathology can be stopped, and the weakened blood vessels and capillaries can be cured.

Benefits of training therapy

A set of varicose physical exercises improves blood flow, increases the patient’s physical endurance, strengthens the structure of damaged blood vessels and muscles.

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

Recommended exercises

Exercises are used to prevent varicose veins and treat the disease in order to dilute the fluid in the vessels, eliminate swelling of the subcutaneous veins, and return to the natural shadow of the skin.

Allowed:

• Strengthening the leg muscles by involving the hip region;
• When loaded on the membrane, it regulates blood flow and blood saturation with nutrients;
• Hiking, stationary bike, intense pedaling;
• Swim in the pool.

Phlebologists advise you to regularly participate in training therapy twice a day for ten minutes. It is advisable to divide the classes into several blocks - 5-7 minutes in the morning and before the same amount of bedtime, preferring a less intense load on the body.

Doctors' recommendations

Varicose veins of the legs are performed with the help of a physiotherapist and independently. It is important to monitor the training load, the flexibility of the movements, in order to avoid sudden fluctuations and body turns.

Overtime can only harm the patient, complicating the course of the disease. The room should be spacious, ventilated, it is best to do exercises on your legs after waking up. It is important not to forget compression stockings and comfortable shoes.

Wellness complex

The varicose leg exercises consist of lower leg exercises:

• To reduce evening leg fatigue - lie down, lift your legs and hold for about 5 minutes;
• Attach your legs, stretch your arms, gently rise to your toes, stand for 2-3 seconds, go down;
• Lie on the floor, lift your legs, rotate your legs in and out.

Systematic charging prevents the disease from progressing, reduces the risk of varicose veins flowing into another, and eliminates complications.

Gymnastics in the office

Exercises against varicose veins while working in a chair:

• Raise your leg in an upright position, making circular movements with each of your limbs;
• Raise your foot, placing your feet on your toes, 15 passes for each foot;
• Stretch your fingers, fix your heels on the floor motionless;
• Roll from heel to heel.

When sitting, it is recommended to take a break of 5 minutes per hour. At this time, it is useful to perform movements in a standing position:

• Legs together, rising intensely on tiptoe, lower legs;
• Walking on corners, straight back;
• Put your hands on an imaginary or real wall, shoulder-width apart, bend your legs and transfer the weight to it, throw the other back and rise on tiptoe, replace your legs after 10 seconds;
• Tear your heels alternately off the floor, do the exercise regularly, several times in one approach, at least 20 times a day.

Therapeutic practices for leg varicose veins provide rest, so after 5-10 minutes of limb exertion, you should lie down at rest to regulate blood circulation and restore breathing.

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

Go to Mikulin

Mikulin's academic vibrational gymnastics, which has proved its worth in the fight against varicose veins. The special practice of varicose legs only includes special jumps, the regular execution of which helps to eliminate the symptoms of varicose veins.

1. After waking up, stand up straight, stretch your arms along your body, and rise to the toes by a centimeter while inhaling. When exhaling, lower your foot sharply to the floor.
2. When you hit the heel, the body gets a slight vibration, the pressure directs the blood upwards through the blood vessels, as a result of which the blood vessels are cleansed from the inside.
3. Mikulin special jumps should be performed at least 60 times a day; the practice cannot be turned into an intense pop. The movements must be smooth, precise, every 20 pushes - a break of 10 seconds.

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

A series of exercises for pelvic organs

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

• Cycling - imitating cycling in a reclining position;
• Scissors - crossing alternating legs;
• Squats - not below knee level;
• Butt compression is a Kegel exercise presented to expectant mothers for painless childbirth.

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

It is useful to perform light movements from the ankle to the knee, rubbing the lower leg in a circular motion. You can use a natural or anti-varicose nourishing or moisturizing cream purchased at the pharmacy.

It is recommended to swallow at the end of the exercise series - straighten your back, stand up straight, arms relaxed and lowered along the body. Swallow when inhaled, arms up, exhale.

During exercise therapy, you should drink a small amount of fluid, just moisten your lips with water to avoid bloating. Protein nutrition is useful, especially in the morning, before bedtime - cereals, fruit smoothies.

Bubnovsky on varicose veins

The technique does not provide for drug treatment. Your doctor will ensure that you can improve joint mobility and improve muscle tissue flexibility by performing simple exercises on a regular basis.

Gymnastics takes place in any situation:

1. Sitting in a chair - lift both legs tightly to the tip of your toes, stretch your limbs forward, and perform circular movements on your legs, 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 alternately lift your legs, hold until you feel a little tired.
3. Lying on the ground - bike, scissors, alternately lift your legs and shake your legs sharply.
4. Standing - rise up to your toes and drop sharply on your heels, spread your arms sideways. Do a light squat.

Dr. Bubnovsky advises you to divide the series of exercises into three parts - morning, lunch and evening, do it regularly, you can use the elements of yoga as a supplement. The lotus position improves blood circulation and helps get rid of cellulite.

It is best to replace running with vigorous walking and swimming in a pool. Lower limb varicose vein practices are available to all patients according to the Bubnovsky method, regardless of the stage of varicose vein and the age of the person.

Preventive practice

It is useful with varicose veins, leisurely walking, 10-20 minutes of cycling per day, contrast showering, swimming pool exercises to help remove bloating and alleviate the patient’s general condition.

It is recommended to get rid of the habit of tossing your legs in a sitting position, disrupting blood circulation. You may also want to limit high-heeled walking, reducing the load on weak blood vessels and capillaries.

In the evening, it is recommended to prepare a bath for tired feet, adding a decoction of herbs (chamomile, sage, eucalyptus), essential oils of citrus fruits, juniper. When resting, it should be positioned so that the heel is above the level of the buttocks.

In addition to exercise and medication, it is important to monitor the diet, eating slowly, fragmentarily, without overeating, especially before bedtime. It is important to avoid heavy jumps in body weight.

Everyday shoes play an important role in preventing varicose veins, they need to be large in size and comfortable. In the initial stage of varicose veins, pay attention to the compression stockings, choose a size on the advice of a phlebologist.

Prohibitions

What exercises can be done with varicose legs at home:

• Jump rope (intense load on the veins, an exercise can provoke a clot breakage);
• Exercises with load (kettlebell, dumbbell, etc. );
• Prolonged exercise on a stationary bike (overload of veins, disturbance of blood flow);
• Power output (vascular sound);
• Gymnastics stretching (swelling of veins, damage to weakened capillaries).
• Intensive running, for speed, long distances (load on the legs)

In patients with varicose veins, performance loading is excluded. Great alternative to pool or step aerobics. The gym will be available after the complete eradication of the disease, on the recommendation of a phlebologist.

Exercise for lower limb varicose veins - how to improve the condition of blood vessels by performing simple exercises

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 it is worth doing special exercises to alleviate it.

Varicose veins are called stable dilation and elongation of the veins, accompanied by thinning of the walls and the formation of so-called nodes. The reason for this phenomenon is severe pathology of the walls of the veins and insufficiency of the valves.

This disease is quite common and much more common in women. Often, varicose veins begin at working age — about thirty to forty years.

The main risk factor for the development of the disease is an inactive lifestyle.

The benefits of therapeutic practices for varicose veins can hardly be overestimated. The special tournament allows you to:

• improves venous and lymphatic circulation;
• increases physical endurance;
• normalizes arterial influx;
• increases the sound of the veins;
• improves peripheral circulation.

If you neglect the therapeutic practices of the varicose veins in the legs, it causes blood stagnation in the affected vessels and in addition the pressure increases.

This, in turn, leads to an accumulation of water in the ankles, feet, and lower legs, which often aggravates the pain.

Characteristics of physical activity

Leg varicose exercises are especially helpful for those who do not move much in everyday life.

Walking is the simplest practice, and people in this condition have to walk every day. Cycling is also entirely possible. Swimming is also very useful.

Not everyone knows that not all physical activity is beneficial for varicose veins. What sport is good for varicose veins and what is bad? Surgery to remove varicose veins is often the only solution. We will tell you what type of surgery to choose in a given case.

There is also a special therapeutic gymnastics for varicose veins of the legs. To perform these exercises as effectively as possible, you must adhere to the following rules:

• people doing sedentary work must be warmed up at least once every hour for five minutes;
• it is important to monitor posture, it is not recommended to cross your legs;
• the charge should be given for 15-30 minutes a day;
• you need to perform several repetitions during the day.

A set of exercises

Phlebologists recommend that you do special exercises against varicose veins in the morning and evening and give them about 15-30 minutes. However, you cannot bring yourself to exhaustion because every person has the limit of his or her physical abilities.

A five-minute continuous workout will suffice and it is recommended to take breaks. If you feel tired, it is better to postpone the meeting.

The main set of exercises for all types of diseases

These exercises are suitable for varicose veins of the lower and upper limbs, varicose veins and other diseases:

1. Lie on your back, bend your legs, pull to your chest. Then straighten it up, lock it for a few seconds, and lower it. Do the same exercise with the other leg.
2. Lie down, bend your legs and lift. Straighten them, hold them for one second, bend them again, and return to their original position.
3. Lie down, raise your legs and make rotating movements with your legs, this should be done outwards and inwards. You can then bend and unfold your toes and feet.
4. Sit down on a chair, rest your heels on the floor. Move your toes in different directions. Perform 15-20 times.
5. Lie on your stomach with your hands on your hips. Alternately, raise each leg as high as possible. Stay at the highest point for a few seconds and then return to the location. Perform 8-10 repetitions.
6. Practice "swallow". Stand up straight, lower your arms along your body. Inhale, raise your hands, then stand on your toes. When exhaling, pick up the swallow pose. Repeat the exercise 15-20 times.
7. Roll from heel to sole and transfer weight. Perform 15-20 repetitions.
8. Walk for 15 minutes on heels, toes, with a high hip lift.

Exercises for the legs

Lower limb varicose gymnastics includes the following exercises:

1. Relieving the blood vessels in the legs. You need to lie down, close your eyes, and relax as much as possible while breathing deeply and evenly. You need to place more pillows under your feet - this will allow them to be lifted 15-20 degrees.
2. Lie down, bend your legs while placing your feet on the floor. Put your hand on your hip. Inhale gradually, lift your head and body. The hands should slide to the knees. After exhaling slowly, return to your original position.
3. Lie down, knead your hands along your body, raise your legs 15-20 degrees, and hold a small pillow between them. Inhale slowly, bend your lower back, and your buttocks should be torn off the floor. Blow slowly back to its original position.
4. Lie down, put your hands to your body. Bend your legs and gradually exhale with your stomach. When inhaled, inflate your abdomen.
5. Put your legs together, put your arms along your body. Take a deep breath, slowly rise to your toes, exhale, and return to your original position.

Regular performance of special exercises for the lower extremities reduces the manifestations of venous insufficiency, stops the development of the disease and reduces the risk of dangerous complications.

To reduce varicose veins in 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, pulling your legs towards you. Breathe evenly and deeply. Then vibrate with your arms and legs for 3 minutes.
2. Pull your arms across the back of your head. Slowly rotate your body in both directions. Perform 20 repetitions.
3. Stretch your arms forward, squeeze your fists. Open your palms as you spread your fingers wide. Perform 20 repetitions.
4. Squeeze your left wrist with your right palm. Raise your left hand as high as possible while standing against your right. Repeat 20 times. Then raise your hands, lock them in this position for 20 seconds. Repeat the exercise with the other hand.
5. Raise your arm above your head, squeeze and open your fist. Perform 80 repetitions. Put your hand down and do the same.

A series of exercises for pelvic organs

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

1. Exercise "bike". Lie on your back and your feet mimic cycling. In this case, the back and lower back should be pressed against the floor.
2. Practice the "scissors". Lie on your back, stretch your arms along your body. Make crossing movements in vertical and horizontal positions.
3. Practice "birch". Lie on your back, lean on your shoulder blades, lift your legs and hold until you get tired. If you want, you can complicate this exercise a bit by adding bending and stretching to your knees.
4. Half squatting. Stand up straight, spread your legs 30-40 cm wide, sit down slowly while not falling below knee level. You literally have to stay in that position for a second and then come back slowly. Perform 10-15 repetitions.
5. Sit down on the floor, put your arms behind you and rest on the floor, stretch your legs. Bend your right leg at the knee, place your foot near your left knee. Raise and lower your left leg. Perform 10-15 repetitions.

More exercises

In order to treat varicose veins as effectively as possible, additional exercises can be performed during the day:

1. Stand up straight, put your feet straight. Raise your toes and slowly lower yourself. Perform 20-30 repetitions. Divide the socks, fold the heels together and make 20-30 raises again. The same procedure should be performed with spread heels and flattened toes.
2. You have to walk on the spot without taking your socks off the floor.
3. Put your legs together, stretch your arms along your body. Take a slow breath and take your shoulders back. As you exhale, you should relax and tilt your head forward.
4. The starting position is the same. Breathe, raise your arms and stand on your toes. Then return to your original position when exhaling.
5. Bottom compression is very effective. This exercise can be done in any position of the body.

Exercises to prevent varicose veins

Special exercises should also be performed to prevent varicose veins:

1. Lie down, stretch your arms along your body, put your legs straight on a chair. Bend your left and right legs alternately. Perform 5 reps for each leg.
2. Lie down, extend your arms along your body. Raise your legs and spread them out in different directions. In this case, pull back the socks and rotate the ankle joints to the right and left. Perform 5-7 repetitions.
3. In the same position, bend your leg and make rotating movements in the knee joints. Perform 5-8 times to the right and left.
4. Lean on your shoulder blades and raise your legs like in the "birch" practice. Lay your legs to the side. Change the position of the legs in oscillations. Perform 4-7 repetitions.
5. Jump on your toes 10-15 times, stand up on your feet, and repeat the jumps after a few seconds.

Sports

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

It is also possible to practice yoga or Pilates.

Massage

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

It is advisable to have this procedure performed by an experienced professional.

If you decide to do this yourself, you need to remember that the touch should be as light and gentle as possible. Do not touch blood vessels that protrude more than others - this can only aggravate the problem.

The varicose vein diet consists of proper nutrition.

The diet should include foods that have a beneficial effect on the condition of the blood and blood vessels. Be sure to eat foods rich in vitamin C.

In addition, seafood should definitely be present in the diet as they prevent the walls of the blood vessels from elongating.

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

Vibration exercises

Lower your heels to the floor, remove your feet slightly, and relax. We start tapping our heels on the floor. You need to feel the whole body vibrate. To do this, you need to relax so much that the vibration reaches your head. Feel your skin vibrate.

Gently shake your feet one by one and lower yourself to the floor. Lie on your back and stretch your arms, legs up. We begin to become actively cowardly with our limbs.

• "Shake" practice
• Let’s try to imagine shaking the water drops off the brushes and feet.
• We breathe naturally with our bellies.

These exercises create additional vibrations that cause the capillaries to contract and more active blood pressure. In addition, these operations improve the flow of all body fluids. The movements are very simple and effective.

1. Start with 1 minute and gradually increase the time.
2. After the "shake", place your bent legs on the floor, palms on your stomach, and relax.
3. Breathing exercise

Feel your abdomen moving while breathing. When inhaled, the abdomen inflates, exhaling to lower the abdominal walls. After a relaxing breathing exercise, we get into a sitting position.

Relaxing massage

The complex is supplemented with a light foot massage. We start with the feet, where you have to massage all the toes, the arch of the foot and the heel.

• Foot massage
• Then, with light stroking movements, step up from the foot.

We try to do this massage for 2-5 minutes. Iron after the thigh, after the thigh.

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

By doing such a series of exercises for varicose veins of the legs, you can preserve your youth, health and beauty. The most important thing is not to do this on a regular basis, but from time to time. And let’s not forget other methods of treating varicose veins at home.

Contraindications to physiotherapy practices

• Under no circumstances should you overload your feet with this disease.
• It is not recommended to engage in professional sports that require static exercise or severe exertion.
• It is categorically impossible to lift weights.
• In the case of varicose veins, only light exercises that do not cause undue stress are allowed.

Varicose veins are a rather unpleasant disease that occurs quite often. It is recommended to perform special exercises to reduce the manifestations.

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

Therapeutic practices for varicose veins - the correct implementation technique, the selection of the complex depending on the complexity and neglect of the disease.