The most effective exercises for varicose veins

The most reliable way to deal with varicose veins is exercise. In addition, it is necessary to have a healthy and balanced diet and avoid excessive consumption of salt and fat.

Varicose veins, or simply varicose veins, interfere with normal blood circulation. And women, whose workday is spent in the "sitting" position at the office desk, face this problem more often.

You should not think that varicose veins are purely a "female disease", because varicose veins also occur in men.

This is the most common disease (after hypertension) of the cardiovascular system, which develops as a result of a long time spent by people sitting or standing.

This is why women are more likely to suffer from varicose veins while sitting cross-legged at a desk or running around in high heels all day.

If we take into account not only aesthetics, varicose veins in the absence of the necessary treatment can lead to serious health problems: thrombosis or ulcers.

So, if this is also your problem and you want to solve it by all means, we offer you the 8 most effective exercises that will help you to do it without leaving your home.

varicose veins exercises

Physical exercise is the most effective way to prevent varicose veins or reduce existing varicose veins.

Exercise helps to strengthen leg muscles and promote so-called venous return.

We are not talking about something intricate and complex, you can easily perform all these exercises at home without special simulators.

If your varicose veins are very pronounced (the asterisks are abundant and very visible), it is advisable to first consult a specialist doctor. He will be able to objectively assess your symptoms and select the appropriate treatment, as well as a set of useful exercises.

Often, due to varicose veins and circulatory problems, people begin to experience cramps and spasms.

The following exercises will help you to reduce this discomfort, as well as make your legs healthier and, of course, more attractive.

exercises for varicose veins

1. Exercise "bicycle"

This is a very common exercise for treating varicose veins.

  • It consists of imitating cycling by moving your legs in the air (as if you were pedaling).
  • You can do this on the rug or on your bed.
  • Do 30 rotations, rest and repeat (the number of approaches is up to you, just remember to take a break between them).

2. The bike is real

Unlike the previous paragraph, here you need a real bike.

This is a great physical exercise for the whole body, but especially for the legs.

  • Try to ride a bike every day, whether it's a walk in the park or a trip to the grocery store. So the benefits will be doubled, things will be done and the legs will be treated. You won't even notice!
  • You can go for a walk with your family. One hour of skiing a day is enough.
  • If you don't really like the idea of being in the park, you can always stay at home, working out on the simulator, of course, if you have one (in terms of functionality, it's no different from a regular bike) or go to the gym.
exercises for varicose veins

3. Wider feet

You can perform this exercise sitting on a chair, on a mat, or on a bed.

  • Lift and spread your feet, from top to bottom, connecting the tips of your toes.
  • Do 20 reps.
  • At first it will be a little difficult as it will require some effort from you, but with time you will get used to it, your legs will get stronger and it will not be that difficult for you.

4. Rotations

  • Lie on your stomach (on a mat, rug, or bed) and lift one leg.
  • With your leg extended, rotate clockwise.
  • Do 20 rotations and then repeat the exercise with the other leg, but now in the opposite direction (counterclockwise).

5. "Heel-toe"

This exercise is ideal for improving blood circulation.

So if you suffer from nighttime cramps, feel free to do this every night before going to bed or in the morning as soon as you wake up.

  • This exercise is best done while seated.
  • Press your heels into the floor and lift your toes.
  • Then vice versa: tighten your socks and lift your heels.
  • Repeat 20 or 30 times.

6. Curvature of the toe

This exercise is great for improving venous return and also helps to strengthen and tone your calf muscles.

  • Lie down on a bed or rug and stretch your legs.
  • Now start curling your toes, back and forth. Do 20 repetitions with each leg.

7. Feet together!

This exercise can be performed either lying down or sitting. Choose the most comfortable position for you.

  • Connect and separate your toes, repeat the exercise 20 times.

8. On tiptoe!

Walking on tiptoe is very helpful in stretching the leg muscles and thus preventing spasms.

  • You can simply stand still or walk on tiptoe.
  • Repeat the exercise as many times as you like (remembering to rest between sets).