Varicose veins can create more issues than merely cosmetic damage. These can be much more painful and can result in severe consequences, including surgery. Fortunately, you may reduce the occurrence and pain in your legs with exercise for varicose veins. It helps you feel so much better, along with preventing the need for surgery. This article will help you to know about the best exercise for varicose veins to get rid of all the pain and discomfort caused by this ailment.

What is Exercise for Varicose Veins?

There is no perfect way to avoid varicose veins. However, exercise for varicose veins in the legs will enhance blood circulation and muscle strength, perhaps lowering your risk of getting them. Recurrent varicose veins might be more challenging to remove, and trying regular exercise is an excellent starting point to relieve discomfort and protect pre-existing varicose veins from getting worse. In addition, changing your standing and sitting position can help reduce the quantity of blood that swells the veins. 

Exercise for varicose veins can improve the body’s capacity to circulate blood up to your leg and back to your heart. It also aids in weight loss, which reduces your likelihood of developing varicose veins. Walking, as well as low-impact exercises like swimming and bicycling, are excellent choices.

7 Best Exercise for Varicose Veins in Legs

Varicose veins develop when the veins lack flexibility, and their valves break down. This induces blood to accumulate in the veins, causing the veins to expand. It is a frequent issue found more in pregnant women, the elderly, and those who are overweight. Any exercise is excellent for varicose veins, but the condition is most commonly found in the legs. So, below is a list of 7 best exercises for varicose veins to attempt that emphasize exercising the leg area:

Stand up

To do this exercise, get out and propel yourself up from the chair without using your hands. Next, hold both arms in front of you while pushing the entire body up with the feet. Then, sit back in your chair, avoiding the arms support, and repeat the exercise 5-10 times. 

Leg Raises

Hold one foot on the floor while raising the other one straight in front. The leg which you are stretching needs to be parallel to the floor. Lift your feet towards the ceiling for nearly 10 seconds. Following this, bring your leg lower to the floor and repeat the same with the other leg.

On-spot Marching

Start on-spot marching by bringing the knees up into the air. Lift the hand opposing the knee being elevated till you find a rhythm. Continue this marching exercise for varicose veins for a minute.

Ankle Circles

Place your leg in front and make circles using the toes in a clockwise motion for almost five seconds. Reverse the movement of the toe circles for another five seconds before lowering the leg to the floor. Once done, repeat the same with the other leg.

Knee Raises

Standing with your legs apart while making a “T” shape from the hands. Next, bring the right hand down towards the left knee while raising the knee near your elbow. While doing this, try to maintain that your back remains straight. Next, bring the hands to the sides, then move the right knee towards the left elbow. Continue repeating this exercise 5 times for both sides.

Heel/ Toe

Place the right heel in front, and point out the toes up towards the sky. Lift the leg back, pointing the toes down to the ground. Continue this exercise for 10 seconds on each side, then move to the opposing side.

Step Up

Put a chair in your front, ensuring it is stable. Raise the right foot until it lies straight on the chair, stop, and afterward bring the leg to the floor again. Practice the same on the opposite side for at least 30 seconds. Try maintaining balance by making good movements.

5 Indoor Exercise for Varicose Veins

Below is a list of 5 best indoor exercise for varicose veins that might aid in the healing of varicose veins:

Brisk Walking

Walking every day has been one of the simplest activities. All you should do is get a pair of pleasant and comfortable shoes and set aside sufficient time from your schedule. Brisk walking offers several advantages. For example, it can relieve leg discomfort while also improving blood circulation.

Calf Raise

Stand upright, raise your toes, and then lower your heels gradually. Continue repeating this exercise several times but ensure that you feel comfortable and do not overdo it. It will improve the calf muscles while providing aid from varicose vein discomfort.

Lunges and variations

Stand upright and extend one leg backward. After this, lower your body until the front leg and knee form a 90-degree angle. Continue repeating the exercise with another leg. A single count is comprised of two legs. Contract your leg muscles and continue the activity until you feel at ease.

Leg Stretching with Bicycle Kicks

If you are concerned about the appearance of your legs due to varicose veins, bicycle leg stretching might be beneficial. It might reduce the visibility of veins on the legs. First, lie on a couch or mattress and elevate your legs into the air. Then, circularly swing the legs like you’re riding an imagined bicycle.

Stretching

Stretching maintains the body’s fitness and improves your mood. It is another best exercise for varicose veins that support the good health of your body and mind. Stretching in any form may improve blood flow and give you greater core strength and endurance.

3 Best Outdoor Exercise for Varicose Veins

Low-impact workouts, including specific outdoor exercises, are often the best for varicose veins. Below is a list of 5 outdoor exercise for varicose veins in the legs:

Swimming

Swimming strokes raise your legs and prevent blood from collecting in them. It is an excellent low-impact cardiovascular activity since it does not place stress on your bones and joints. If you are inexperienced in swimming but can get access to a swimming pool, you can begin by swapping 30 seconds of exercise for 30 seconds of relaxation.

Bicycling

Cycling is another low-impact exercise for varicose veins. Walking helps cycling improves blood circulation while preserving the joints. Cycling regularly might serve to reinforce the calf muscles and improve healthier blood circulation. You can use conventional bikes such as stationary bikes.

Running

Running provides the same advantages as walking, including improved cardiovascular health. Running, for example, requires the leg muscles for contraction and expansion. As previously stated, these leg muscles work as a pump to assist the veins in pumping blood to the heart. When performing these workouts, always wear good running or walking shoes and avoid overstressing the body. You must find the right balance between core strength and blood circulation while avoiding placing excess strain on the blood vessels in the legs.

Varicose Veins activity Do’s & Don’t

Some of the dos and don’ts to consider when you are suffering from varicose veins are as under:

Exercises

  • Do: Regular exercise for varicose veins in the legs, like swimming, walking, and cycling, are all terrific low-impact activities that will get the blood flowing correctly. Concentrate on shorter bursts of action more frequently and work your way up.
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  • Don’t: Avoid overworking yourself. As enticing as it is to challenge yourself, heavy weight lifting or indulging in high-impact activities might harm the veins and causes more damage than benefit.
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Diet

  • Do: Stick to a low-sugar, low-fat, and low-cholesterol diet and abundant in fruits and veggies. It will aid in the maintenance of healthy veins.
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  • Don’t: Avoid following fad diets. Although many claims immediate results, eliminating fat and sugar via healthy food is the greatest thing for the veins. If you have additional weight issues, consult your doctor about how to maintain weight loss while maintaining vein function.
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Compression stockings

  • Do: Use compression stockings of medical grade. To regain your vein health and increase circulation, medical-grade compression stockings should be used in managing and treating varicose veins.
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  • Don’t: Avoid putting fashion on top. Many businesses offer compression stockings that appear stylish and attractive but do not deliver the medical compression required.
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Medical Advice

  • Do: Speak with your doctor. Your primary care physician is your prime advisor and most excellent contact for overall health. They can also advise you to a vein expert or Phlebologist, who will perform venous ultrasonography to establish the cause of the varicose veins and propose a treatment strategy.
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  • Don’t: Neglect to pay attention to rumors. While your friends may provide helpful advice in many areas of our lives, it is crucial to leave health advice to the specialists. Your body is an essential thing you have. Therefore take proper care of it.
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Lifestyle Choices

  • Do: Maintain your level of activity. If you work sitting at a place, drive a lot, or do anything else that requires sitting for lengthy periods, it’s critical to keep moving throughout the day. Try getting up and moving around every 20-30 minutes and stop smoking.
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  • Don’t: Avoid sitting on the couch. Even if it’s pleasant to relax after a full day of work, staying active throughout the day and night can hopefully minimize varicose veins from growing.
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How can I naturally dissolve varicose veins?

Varicose veins will not disappear until they are eliminated. If you cannot have non-invasive vein removal surgery, specific at-home methods can ease discomfort and prevent varicose veins from developing. Exercising and using compression stockings are two examples of home treatments.

Exercises to Avoid If You Have Varicose Veins

While there is a specific beneficial exercise for varicose veins, there are other exercises that you must avoid. Anything that is strenuous or puts strain on the joints and muscles will usually do more damage than good for the veins. Here are several workouts to avoid:

  • Weight lifting: Lifting heavy weights exerts a lot of strain on the veins and legs, which can trigger the veins to bulge and become worse.
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  • Squats and lunges: These should be avoided. While they might be helpful for varicose veins, they also impose pressure on the veins’ walls.
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  • Excess Running: Running can help with varicose veins only to a certain degree. If you run on flat ground or over-strain your body for very long, you will aggravate your condition. If you want to run while suffering from varicose veins, proceed cautiously and consult a doctor.
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How Physiotherapy Can Treat Varicose Veins

Physiotherapy is mainly used to improve blood flow in the thigh and legs during varicose vein treatments. Besides that, physiotherapy might provide some advantages. It is capable of healing damaged veins even without medicines or surgical intervention.

Physiotherapy Exercise for Varicose Veins

Some of the physiotherapy exercise for varicose veins in the legs includes the following:

  • Compression:  Compression stockings are essential for preventing and managing varicose veins. They gently compress your legs to enhance circulation. Also, they aid in the relief of pain, stiffness, and inflammation in your legs.
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  • Walking: Start focusing on walking. It’s an excellent approach to improving blood flow in the legs.
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  • Pedaling:  Lie utterly flat on the back. Extend your arms to the sides. Or, you can arrange them behind your hips to relieve lower back pain. Raise your legs off the ground and peddle them like you’re on a bicycle. More excellent lifting of your legs will offer better blood circulation.
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How To Exercise Safely with Varicose Veins

If you have varicose veins, you might probably be missing out on activities because of the fear of aggravating the existing severe veins. But you also don’t want to eliminate movement from your lifestyle. Including the best exercise for varicose veins into your routine is essential not just for the vein condition but also for cardiovascular and general health. Walking, for example, has some genuinely significant health advantages. So don’t allow varicose veins to prevent you from obtaining the necessary daily health boost.

Best Sitting Position for Varicose Veins

There are ideal sitting postures for preventing varicose veins. Here are some suggestions of sitting positions for ones dealing with varicose veins: 

  • Raise your Legs:  Gravity and blood circulation exert the most stress on the legs for long durations. So, once in a while, break the pattern by lifting them to avoid leg veins. For best results, place a couple of cushions beneath them or, if possible, lie down for some time while doing so.
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  • Avoid crossing your legs:  Crossing the legs, according to doctors, may create circulation difficulties by restricting the veins around the back of the knees. As a result, you are causing more damage than benefit. Instead, place the feet flat on the ground or, as earlier said, elevate them.
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Conclusion

There are various self-care techniques available for varicose veins, apart from surgery. You may try practicing the best exercise for varicose veins as a habit to prevent acquiring varicose veins. While increasing your everyday activity, mobility, and circulation is advisable, remember that certain high-impact activities may aggravate varicose veins. Moreover, if you find the pain worsening after attempting any activities, consult your doctor.

Frequently Asked Questions

What is the best exercise for varicose veins?

Walking, swimming, and cycling are all low-impact and best workouts that are gentle and aid in the mobility of varicose veins. Also, walking is an excellent approach to begin a fitness routine if you are new to it.

Can Varicose Veins be Cured with Exercise?

Exercise will not heal varicose veins but will alleviate the suffering. Although there is no perfect approach to entirely avoiding varicose veins, exercise improves circulation and muscle strength, perhaps lowering your risk of getting them.

Is physiotherapy good for varicose veins?

Yes, physiotherapy can help avoid varicose veins. However, it is primarily utilized throughout varicose vein therapies to enhance blood circulation in the legs.

What exercises make varicose veins worse?

Exercises like weight-lifting, excessive running, and other high-impact activities can often worsen varicose veins.

Do squats prevent varicose veins?

No, leg squats exert strain on the veins and, therefore, can create venous reflux. Consequently, it can further cause varicose veins. 

Do elevating legs cure varicose veins?

If you must stand or sit for an extended amount of time, elevating your legs occasionally might assist in maintaining blood flow. In addition, raising your legs might significantly minimize leg inflammation and alleviate other symptoms of mild to severe varicose veins.

What not to do when you have varicose veins?

Avoid consuming processed foods, alcohol, smoking, and over-exertion when you suffer from varicose veins.

Is it better to sit or stand with varicose veins?

Standing or sitting for an extended period might cause varicose veins or worsen the problem.

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