Exercises for varicose veins: what you can and can not do

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 for varicose veins of the lower extremities, it is possible to stop the development of pathology, heal weakened vessels and capillaries.

Benefits of Exercise 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 (exercise therapy), you can significantly ease the course of the disease, relieve swelling and eliminate 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 inside the vessels, to eliminate the swelling of the veins under the skin and to restore the natural shade of the skin.

Allowed:

• Strengthening the leg muscles with involvement of the hip region;
• Diaphragm loads to regulate blood flow and blood saturation with nutrients;
• Walking, riding a stationary bicycle, with intensive pedaling;
• Swimming in the pool.

Phlebologists advise to engage in regular exercise therapy twice a day, for ten minutes. It is advisable to distribute the classes in several blocks - 5-7 minutes in the morning and the same amount before bed, giving preference to less intense loads on the body.

Doctors' recommendations

Exercises for varicose veins in the legs are performed both with the help of a physiotherapist and independently. Importers it is important to note the training load, flexibility of movements, in order to avoid sudden vibrations, body bends.

Excessive work can only harm the patient, complicating the course of the disease. The room should be spacious, airy, it is good to do exercises for varicose veins in the legs after waking up. Importers It is important not to forget about compression socks and comfortable shoes.

Wellness Complex

Leg gymnastics 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, hold for about 5 minutes;
• Tie your legs, stretch your arms, stand up carefully on your toes, stand for 2-3 seconds, go down;
• Lie on the floor, lift your legs, rotate your legs, in and out.

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

Gymnastics in the office

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

• Raise the leg in an upright position, make circular movements with each limb;
• Raise the foot, placing the feet on the toes, 15 passes for each foot;
• Stretch your toes up, adjust your heels to the floor without moving;
• Perform toe rotations from heel to toe.

For sedentary work, it is recommended to take a break of 5 minutes every hour. At this time, it is helpful to perform movements in a standing position:

• Legs together, rising intensely to the toes, lower legs;
• Walking on heels, back straight;
• Place your hands on an imaginary or real wall at shoulder width, bend your leg and transfer the weight to it, and throw the other back and stand on tiptoe, after 10 seconds, change legs;
• Disconnect the heels alternately from the floor, do the exercise regularly, several times in one approach, at least 20 times a day.

Therapeutic exercises for varicose veins in the legs provide a time of rest, and therefore after 5-10 minutes of exercise on the limbs, you should lie down in a relaxed state to regulate blood circulation and restore breathing.

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

Dancing Mikulin

In the fight against varicose veins, Academic Mikulin tremor gymnastics has been well proven. A special exercise for legs with varicose veins involves only special jumps, the regular implementation of which will help eliminate the symptoms of varicose veins.

1. After waking up, you should stand up straight, spread your arms along your body as you inhale, stand on your toes by one centimeter. When extracting, significantly lower your feet to the floor.
2. When it hits the heel, the body will receive a slight jolt, the push will direct the blood through the vessels upwards, as a result, the vessels will be cleansed from within.
3. Mikulin special jumps should be done at least 60 times a day; you can not turn exercise into intense jumping. The movements should be smooth, precise, every 20 pushes - a break of 10 s.

Such exercises are useful in combination with exercises for varicose veins of the pelvis, which often take place 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 do the following exercises:

• Bicycle - in a prone position imitation of cycling on foot;
• Scissors - alternate crossing of legs;
• Half-shrink - not below knee level;
• Buttock compression is a Kegel exercise, shown to mothers expecting to give birth without pain.

After training with varicose veins, self-massage of the legs and thighs is beneficial to stabilize blood flow, eliminate harmful elements at the cellular level, and relieve fatigue.

It is useful to make light strokes from the ankles to the knees, rubbing 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 group of exercises, it is recommended to take a swallow - straighten your back, stand up straight, arms relaxed and sitting along the body. With inhalation, arms up, while exhaling, take a swallow.

During exercise therapy, you should drink a small amount of liquid, simply moisten your lips with water, so as not to provoke bloating. Protein food is useful, especially in the morning, before bedtime - cereals, fruit smoothies.

Bubnovsky about varicose veins

The technique does not provide drug treatment. The doctor ensures that by performing regular simple exercises, you can improve the mobility of the joints, improve the elasticity of muscle tissue.

Gymnastics is performed in any position:

1. Sitting in a chair - forcefully raise both feet at the tip of the toes, stretch the limbs forward and perform circular movements of the feet, familiar rotations from the feet to the heel and vice versa.
2. Lying in bed - lie on your stomach, bend your knees, hit your buttocks with your heels, then lift your legs alternately, holding up a slight feeling of fatigue.
3. Lying on the floor - a bicycle, scissors, in turn lift your legs up and shake your legs sharply.
4. On your feet - get up on your toes and fall hard on your heels, spread your arms to the sides. Make light squats.

Dr. Bubnovsky advises to divide the group of exercises into three parts - in the morning, at lunch and in the evening, do it regularly, in addition you can use elements of yoga. The position of the lily improves blood circulation and helps remove 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 to every patient, regardless of the stage of varicose veins and the age of the person.

Preventive exercises

With varicose veins, smooth walking, cycling for about 10-20 minutes a day, a contrast bath, exercises in the pool are helpful, which help relieve bloating and alleviate the overall condition of the patient.

It is recommended to get rid of the habit of throwing the legs in a sitting position, disrupting 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 feet, with the addition of a decoction of medicinal herbs (chamomile, sage, eucalyptus), essential oils of citrus, juniper. When resting, you should position yourself so that your heels are above the level of your buttocks.

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

An important role in the prevention of varicose veins play everyday shoes, they should be in size, high quality and comfortable. In the initial stage of varicose veins, you should pay attention to the compression stockings, choose their size with the advice of a phlebologist.

Prohibitions

What leg exercises with varicose veins at home can not be performed:

• Rope jump (intense load on the veins, an exercise can provoke a blood clot to rupture);
• Exercises with a load (bins, dumbbells, etc. );
• Prolonged exercise on a stationary bike (venous congestion, dysfunction of blood flow);
• Energy emissions (vascular tone);
• Gymnastic stretching (swelling of veins, weakening of weakened capillaries).
• Intense running, for speed, long distances (walking load)

For patients with varicose veins, energy loads are excluded. An excellent alternative is gymnastics in the pool or step. The gym will be available after complete elimination of the disease, on the recommendation of a phlebologist.

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

Varicose veins are a fairly common pathology that significantly impairs the quality of human life. In the summer it is very difficult to completely recover from this disease, but to facilitate its course, it is worth doing special exercises.

Varicose veins are called sustained expansion and elongation of veins, accompanied by thinning of their walls and the formation of so-called nodules. The reason for this phenomenon lies in the serious pathology of the vein walls and the insufficiency of their valves.

This disease is quite widespread, and is much more common in women. Often, varicose veins begin at working age - about 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 overstated. Special gymnastics allows you to:

• improving venous and lymphatic outflow;
• increases physical endurance;
• normalization of arterial inflows;
• increases the tone of the veins;
• improve peripheral circulation.

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

On the other hand, this will lead to accumulation of water in the area of the ankles, feet, lower legs, which often worsens the pain.

Characteristics of physical activity

Especially exercises for varicose veins of the legs are useful for people who move a little in daily life.

Walking is the simplest exercise and people with this condition should walk every day. It is also quite possible to ride a bicycle. Swimming is also very useful.

Not everyone knows that not every physical activity is beneficial for varicose veins. Which sport is good for varicose veins and what is bad? Surgery to remove varicose veins is often the only solution. We will show you what type of surgical intervention to choose in a particular case.

There is also a special therapeutic gymnastics for varicose veins of 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 an hour;
• it is important to monitor your behavior, it is not recommended to cross your legs;
• charging should be given 15-30 minutes a day;
• throughout the day, you should do some repetitions.

A set 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 fatigue, because each person has his own limit of physical ability.

Continuous exercise for five minutes will suffice, and it is recommended to take a break. If you feel tired, it is better to postpone the session.

The main group of exercises for all kinds of diseases

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

1. Lie on your back, bend your leg, pulling it to your chest. After that, run, adjust for a few seconds and sit down. Do the same exercise for the other leg.
2. Lie down, bend your legs and lift up. Straighten them, hold for a second, bend over again and return to their original position.
3. Lie down, lift your legs up and make rotational movements with your legs, this should be done from the outside and from the inside. Then you can bend and stretch your toes and feet.
4. Sit in a chair, rest your heels on the floor. Move your fingers in different directions. Do it 15-20 times.
5. Lie on your stomach with your hands on your hips. Raise each leg as high as possible. At the highest point, stand for a few seconds, and then return to the seat. Do 8-10 repetitions.
6. Exercise "swallowing". Stand up straight, lower your arms along your body. Inhale, raise your hands up and then stand on your toes. As he exhales, he takes the swallowing pose. Repeat the exercise 15-20 times.
7. It rolls from the heel to the foot, transferring body weight to it. Do 15-20 repetitions.
8. For 15 minutes, walk on the heels, toes, with a high rise of the hips.

Leg exercises

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

1. Relief of leg veins. You should lie down, close your eyes, and relax as much as possible while breathing deeply and evenly. Some pillows should be placed under your feet - this will allow them to rise by 15-20 degrees.
2. Lie down, bend your legs while placing your feet on the floor. Put your hands on your hips. Inhale gradually, raise head and body. The hands should slide to the knees. Once you have extracted slowly, return to its original position.
3. Lie down, bend your arms along the body, raise your legs 15-20 degrees and hold a small pillow between them. Inhale slowly, bend at the bottom of the back and the buttocks should be torn off the floor. Exhaling slowly, return to its original position.
4. Lie down, place your hands along your body. Bend your legs and, gradually pulling out, pull your abdomen. As you inhale, inflate your abdomen.
5. Put 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.

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, place a pillow under your neck. Raise your arms and legs perpendicular to the body, pull the legs towards you. Breathe evenly and deeply. After that, shake with arms and legs for 3 minutes.
2. Cross your arms at the back of your head. Turn the body slowly in both directions. Do 20 reps.
3. Stretch your arms forward, clench your fists. Open your palms while extending your fingers wide. Do 20 reps.
4. Squeeze your left hand with your right palm. Raise your left hand as high as possible, while your right hand should be opposed. Repeat 20 times. After that, raise your hands up, adjust them to this position for 20 seconds. Repeat the exercise for the other hand.
5. Raise your arms above your head, squeeze and remove the fists. Do 80 reps. Put your hands down and do the same.

A set of exercises for the pelvic organs

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

1. Exercise "bike". You need to 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 the "scissors". Lie on your back, spread your arms along your body. Make junction movements in a vertical and horizontal position.
3. Exercise "birch". Lie on your back, lean on your shoulders, lift your legs up and hold until you feel tired. If you want, you can complicate this exercise a bit by adding bending and stretching to the knees.
4. Half snowball. Stand up straight, legs 30-40 cm wide. Sit slowly, not falling below knee level. Literally for a second, you have to stay in this position, and then slowly turn back. Do 10-15 repetitions.
5. Sit on the floor, put your arms back and lean 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.

Additional exercises

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

1. Stand up straight, put your feet straight. Get up on your toes and sit down slowly. Do 20-30 repetitions. Divide the socks separately, put the heels together and again do 20-30 raises. The same procedure should be done with spread heels and flattened toes.
2. You need to walk in place, without removing your socks from the floor.
3. Put your feet together, spread your arms along your body. Breathing slowly, get your shoulders back. As you exhale, you should relax and turn your head forward.
4. The starting position is the same. Breathing in, raise your arms up and stand on your toes. After that, upon extraction, return to its original position.
5. Squeezing the buttocks is very effective. This exercise can be performed in any body position.

Exercises to prevent varicose veins

To prevent the development of varicose veins, it is also necessary to perform special exercises:

1. Lie down, spread your arms along your body, place your legs straight in a chair. Bend the left and right leg alternately. Do 5 reps for each leg.
2. Lie down, spread your arms along the body. Lift your legs up and spread in different directions. In this case, you need to pull the socks and rotate the ankle joints to the right and left. Do 5-7 repetitions.
3. In the same position, bend the legs and make rotational movements at the knee joints. Do 5-8 times to the right and left.
4. Lean on your shoulders and raise your legs up, as in the "birch" exercise. Spread the legs to the sides. Change the position of the legs in the swing. Do 4-7 repetitions.
5. Jump on your toes 10-15 times, stand up and, after a few seconds, repeat the jumps.

sports

But this does not mean that all sports for varicose veins are banned. For example, swimming is very useful, all exercises that can be done while sitting or lying down are permissible.

It is also quite possible to practice yoga or Pilates.

Massage

The benefits of massage for varicose veins are the stimulation of blood circulation in the affected areas.

It is advisable 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 the veins that protrude more than the others - this can only make the problem worse.

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 should certainly be present in the diet, as they prevent the walls of blood vessels from stretching.

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

Vibration exercises

We lower our heels to the floor, move our feet slightly, and rest. We start tapping our heels on the floor. You should feel the whole body tremble. To do this, you need to relax as much as the vibration reaches the head. Feel your skin shake.

Gently shake your legs one by one and sit on the floor. We lie on our backs and stretch our arms with our legs up. We begin to be actively cowardly with our limbs.

• Shake Exercise
• We try to imagine that we are shaking water droplets from the brushes and feet.
• We breathe naturally with our stomachs.

These exercises help create extra vibrations that cause the capillaries to contract and push the blood more actively. Also, 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 the time.
2. After the "shake", place your feet bent on the floor, place your palms on your stomach and relax.
3. Breathing exercise

Feel the movement of your abdomen as you breathe. With suction, the abdomen swells, with exhalation, we lower the abdominal walls. After a relaxing breathing exercise, we move to a sitting position.

Relaxing massage

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

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

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

1. Thigh massage
2. Working on one limb, we continue 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 this not occasionally, 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 the legs.
• It is not recommended to engage in 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 excessive 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.