Check out the best exercises for varicose veins

Varicose veins are those tortuous and dilated veins that allow blood to reflux, that is, they cannot get the blood to circulate correctly.

Its most common cause is genetic predisposition but can also be a sign of more serious problems such as blood clots or blockage in the veins. They are more common in the lower limbs, such as legs, feet and thighs.

Photo: © Depositphotos

For some people the major problem caused by varicose veins is the aesthetic issue, but some may suffer from pain, discomfort and even an increased risk of circulatory diseases.

The most suitable to prevent and minimize the problem are physical exercises , and the more targeted at varicose veins the greater the chances of not suffering so much from this disease!

Check out our list of the best exercises for varicose veins and start practicing tomorrow …

Risk factors

Like any health problem, varicose veins are also their risk factors, those situations that increase the chances of developing them …

Among the most common causes are :

  • Arteriovenous fistulas: Abnormal communication between arteries and veins.
  • Genetics: If someone in the family has varicose veins, the chances of developing them are higher.
  • Age: Those over 30 are more prone to the problem, because the older we get, it is normal for the vein valves to weaken.
  • Pregnancy: The baby’s growth – and consequently the mother’s belly – causes pressure on the leg veins to increase.
  • Obesity: Being overweight also causes the pressure in the veins of the lower limbs to increase, which can cause varicose veins.
  • Standing or sitting cross-legged or hunched: When standing for a long time or sitting in the cross-legged or hunched position the veins need to work harder to pump blood to the heart, which can cause your pressure increases.
  • Being female: Women are more likely than men to develop varicose veins.

Varicose vein symptoms

It is possible that the varicose veins are totally asymptomatic, presenting only tortuous and dilated veins just below the skin of the affected limb. But it is also possible that its appearance is accompanied by symptoms such as:

Photo: © Depositphotos

  • Pain and heaviness in the legs.
  • Small swelling in the feet and ankles.
  • Itchy skin, over the affected vein.
  • Dry or stretched skin.

Check out the best exercises for varicose veins

If you suffer from this disease or know that you have genetic tendencies, it is best to do everything possible to soften and even prevent the appearance of varicose veins. The perfect exercises for this are those that stimulate circulation by improving blood flow.

The choice of exercises must also be careful …

Those who have a lighter level of varicose veins suffer from greater fatigue in the legs, but generally do not find any restrictions with the physical activity to be practiced. You can even choose the academy as a form of prevention.

In the most severe cases, greater care is needed, focusing on lighter exercises. Yoga classes that work with slower activities and can be done lying down or sitting can be more interesting in this situation.

• Hiking

There is no need to engage in heavy exercise to prevent or reduce varicose veins!

You can start by including daily walks of at least 30 minutes … Exercise is beneficial as it improves blood circulation in your legs.

Photo: © Depositphotos

Not to mention the other benefits for the body, such as the feeling of relaxation and the possibility of emptying the head, also preventing stress!

Another way to include hiking in your day-to-day is to change the elevator by the stairs and choose to make short paths on foot instead of going by car.

It is a small effort that you make every day but that will help to make your legs lighter and less congested, all due to improved blood flow. (Walking helps you lose belly and lose weight)

• Exercises to do while lying down

Know that you will not need to enroll in Yoga classes, but some simple exercises practiced in these classes can be useful to deal with varicose veins.

With the help of a mat, lie on the floor next to a wall and lift your legs. Place them against the wall so that your feet are up. This position will facilitate blood circulation and also provide a feeling of relaxation.

Photo: © Depositphotos

Another tip, now away from the wall, is to raise your legs and practice the open and close movement, 15 to 20 times. Cycling in the air is also indicated.

• Ride a bike

Like walking, this exercise has benefits such as weight loss and stress reduction.

Cycle on the streets close to home or if you can exchange the car for the bicycle to go to nearby places and even to work.

Photo: © Depositphotos

The purpose of this exercise is to strengthen the calf and prevent the appearance of varicose veins in that location.

Don’t know how to ride a bike or don’t have time for this exercise? Lying on the floor and pedaling in the air, as suggested in the previous tip, has the same effect!

• Exercises to do when sitting

If your day-to-day is too busy to include activities such as cycling or walking every day, you can enjoy small movements while working or even sitting watching TV.

Try to stretch and shrink your legs frequently, to facilitate blood circulation and avoid that tingling sensation.

Photo: © Depositphotos

With your heels flat on the floor, raise your toes. Then lower and raise your heels. Repeat the movement several times.

• Lifting legs

Similar to two of the exercises suggested in the item of exercise tips for lying down, in this case the objective is to form a 90º angle with the legs.

Lie on the floor and lift one leg at a time, leave it stretched, pointing to the ceiling while the other leg remains straight, resting on the floor. Try to hold the position for 15 seconds – just count to 15 – and then do the same movement with the other leg.

Repeat the movements for approximately ten minutes a day.

Photo: © Depositphotos

Did you like these tips?

Don’t forget that in addition to physical exercises, avoiding tight clothes, long periods of standing or sitting and raising your legs whenever you can also help to treat and prevent varicose veins!


by Abdullah Sam
I’m a teacher, researcher and writer. I write about study subjects to improve the learning of college and university students. I write top Quality study notes Mostly, Tech, Games, Education, And Solutions/Tips and Tricks. I am a person who helps students to acquire knowledge, competence or virtue.

Leave a Comment