Varicose veins are a completely reversible condition that is effectively treated with exercises for varicose veins in legs. Depending upon the number of years of suffering and how severe varicose veins in your leg is it would be apt to decide on specific exercises that would help treat it.
A varicose vein is a condition where the veins are large, bluish and appear swollen due to lack of blood circulation in the veins. The valves inside the veins do not function due to a lack of blood flow.
There are some severe cases where the swollen veins can also rupture if not treated on time, which is why exercise for varicose veins in legs is highly recommended to ensure that the condition doesn’t aggravate further.
How Exercises Cure Your Varicose Veins?
Most doctors recommend exercising for at least 40 minutes every day. Exercises enable active blood circulation in the body that helps the veins remain flexible.
If there’s enough blood circulation, the veins can’t become thicker, and thus varicose veins can be prevented. The painful swelling and symptoms are also reduced to a large extent if you exercise.
[Also Read: Natural Treatments for Varicose Veins]
Exercises That You Should Consider
1. Lifting Your Legs
Leg lifting is the most comfortable exercise for varicose veins(1). To do this, find a yoga mat and lie down. Put one leg in the air for a few seconds and then repeat with the alternate leg.
You must hold your leg for a few seconds in the air. This is an excellent stretching exercise for your legs, especially your calf muscles. This exercise not only strengthens your muscles but also improves blood circulation in your legs.
2. Elevate Your Legs
Raising your leg will always help reduce swollen legs. It helps in reducing pain as the swelling is always caused by the blood flow that’s backed up.
Lie down on the floor on a hard surface and raise your legs in the air. If it’s too hard, use a prop to hold it against the wall. Start by holding it for a few seconds and then up to a minute.
3. Backward Leg Rise
Backward leg rise strengthens the back and the hips. This is a beneficial exercise for pain in the feet and varicose veins in your calf.
Lie down on your stomach on a yoga mat. Put your hands forward and join the palm of your hands together. Slowly try to raise your leg without folding your knees. Hold this position for 60 seconds and then repeat.
If done regularly, you’ll see a change in the appearance of your varicose veins and the symptoms of it as well.
4. Raising Laterally
Lateral raises are an excellent exercise for varicose veins. It also helps in toning your legs and your hips.
Firstly, lay sideways, one hand supporting the head and the other hand resting on the floor. Put one leg up at a 45-degree angle and hold that position for 10 seconds. Repeat this five times and then switch on to the other side.
Repeat this every day to see quick positive changes in varicose veins.
A tip to see more effective results is to do this slowly; this improves the blood circulation improves.
Air cycling is a form of exercise that is recommended for chondromalacia patella(2), calf muscle pain, hip pain, and varicose veins. It is strictly prohibited for people with back pain.
Lie down on a flat surface. Lift your knees at a 60-degree angle with folded knees. Push one leg forward and then push the other leg pulling the first one backward. Repeat the movement like riding a bicycle in the air.
6. Ankle Rotation
Ankle rotation is an exercise to treat the symptoms of varicose veins and also helps to prevent it. This particular exercise for varicose veins is termed the best because it increases the blood flow and helps the varicose veins to disappear.
Lie down on a flat surface. Lift folded knees to your chest. Hold your legs and rotate ankles in clockwise and anti-clockwise direction five times. Repeat with the other leg and continue for 10 minutes.
[Also Read: Essential Oils for Varicose Veins]
The Do’s and Don’ts
- If you plan to take up an exercise regularly, you must consult with a doctor first.
- Have a warm-up session before starting to exercise.
- Listen to your body. If an exercise starts to hurt, don’t do it.
- Do not exercise for varicose veins right after a bath.
- Don’t do any exercise that involves lifting heavyweight as they aggravate the condition of varicose veins.
Exercises for varicose veins are a very effective way to treat this condition. Always seek medical practitioners’ advice before relying upon exercise completely. Since some severe cases require surgery, a trained physiotherapist should recommend the exercise.
1. Is Exercise Really the Right Solution for Varicose Veins?
Yes. It ultimately helps in reducing the symptoms of varicose veins and treats the swollen veins. Choosing the right form of exercise depending upon your body type, and severity of the condition plays a vital role.
2. How Can I Get Rid of Varicose Veins Naturally?
You can try these home remedies to help manage the condition and improve the symptoms:
- Use compression stockings.
- Choose non-restrictive clothing.
- Make dietary changes.
- Eat more flavonoids.
- Use herbal remedies.