If you’re suffering from varicose veins now or feel like they could be popping up for you in the future, exercise, as well as good nutrition and a healthy lifestyle, are vital for you to consider. Here are some of the best activities we recommend to patients suffering from or aiming to prevent varicose veins.
At FiVe Clinics, we offer a variety of procedures to treat varicose veins. We also recommend some low-impact exercises that may help reduce the swelling.
Walking is the most accessible entry point to exercise and something low-impact that most people can handle without feeling pain. Walking at any speed is healthy blood flow throughout the veins of the body. When you use your muscles, they expand and contract, squeezing the blood around in the veins of part of the body you’re using. Walking can also help improve your balance, mentally and physically. Walking is known to improve mood.
When noticing varicose and spider veins, it’s normal to feel concerned that exercise will worsen your condition. Nevertheless, exercise is the primary means of maintaining healthy veins. It stimulates blood flow to improve circulation and strengthens muscles that contribute to blood movement through the veins. While high-impact exercises can contribute to varicose veins, low-impact exercises can reduce swelling and minimize discomfort.
Stretching with the proper techniques helps circulate blood throughout the body in a healthy manner. When blood is flowing, oxygen and nutrients reach the organs and muscles, promoting proper function.
We’ll be breaking down some of our favorite stretches for blood flow in an upcoming blog!
Practicing good posture and positioning
Certain behaviors (that we’ve all been guilty of) hurt our vein health. Crossing your legs while sitting is a prime example of this. When you cross your legs, it can harm your lower body’s blood flow, making it harder for blood to reach the legs and feet. Simply changing your posture while sitting to a better one for blood flow can go a long way toward keeping veins healthy.
Leg lifts increase blood flow in the legs. You start by sitting or lying on your back with your legs straight out (as much as you can). Slowly lift one leg into the air at a 45-degree angle, allowing blood to flow to the portion. Slowly lower that leg and then lift the other the same way. Continue with your leg lifts as long as possible, or do three sets of ten.
If you want to help keep your legs flexible and protect muscles from a calf injury while improving blood flow, calf stretches are among the best activities out there for you. To do a calf raise, stand with the legs straight and raise your heel from the floor until you are standing on your tippy-toes, then repeat. You can hold it at the top for 15-20 seconds or do it repetitively as a more athletic exercise.
Wall sits strengthen the core and quadriceps. To do a wall sit, you stand with your back to the wall and your feet out in front of you, slowly bending the knees to come down into a sitting position against the wall. Ideally, your knees should be at a complete 90-degree angle for the amount of time you can do this.
The pressure the water exerts on your veins while swimming can help improve circulation. Also, swimming is an excellent exercise for strengthening numerous muscles throughout the body and improving cardiovascular health. Treading water increases the heart rate and tones muscles in the arms and legs. If this is too strenuous, using a kickboard while moving the legs to propel yourself will also improve blood flow.
Stationary Bike or Elliptical
Like walking or running, biking on a stationary bike like a Peleton gets the legs moving consistently over time, helping blood flow through the legs’ contracting muscles, spreading blood and oxygen throughout the lower body. Indoor biking is excellent for those worried about high-impact activities on their joints and ligaments. It’s a reasonably low-impact exercise.
Cycling flexes the calves, reduces stress, and helps you to lose weight. These factors all contribute to healthy blood flow and healthy veins.
Just because most of us are sitting for most of the day doesn’t mean we can’t fit some exercise in. Here are some examples of “deskercises,” or movements that can be done while sitting at your desk.
· Rotate your ankle to make small circles with your toes ten times. Reverse direction and repeat.
· Lift your legs out, parallel to the floor, with toes pointed, and flex the foot back and forth at the ankle.
· Flex the legs back and forth ten times, bringing them out and then back into a folded position.
Yoga and Pilates
Yoga and Pilates put you into poses step-by-step, many of which facilitate healthy blood movement from the legs back to the heart and vice-versa. Consistent practice over time improves circulation, which can prevent varicose veins from appearing in the first place.
When Exercising is Not an Option
We are aware that situations such as time constraints and illness can interfere with exercising regularly. However, you can still do things to promote healthy veins. Obesity places additional pressure on your veins. You can alleviate this by adequately maintaining your weight. Avoid wearing high heels for lengthy periods. The shoe holds the foot at an angle that interferes with circulation and weakens calf muscles. Wear compression hose when sitting or standing for long periods while pregnant or traveling. Compression hose prevents superfluous blood from flowing in the wrong direction.
Varicose Vein Treatment in Ohio
FiVe Clinics stands for fibroid and vein specialists in Ohio. We offer effective treatment for varicose veins. Contact FiVe clinics today to schedule a consultation and find out which treatment is the right one for you.