8 Best And Most Effective Exercise to Reduce Varicose Veins

Is exercise for varicose veins a good idea? This is an interesting question as some think that exercise can cause varicose veins and some think it can prevent them. Both answers are correct. There are many different factors that can cause varicose veins such as heredity, pregnancy, gender, age, prolonged standing, and injury or trauma to the veins.

While it can be difficult or even impossible to control these factors, exercise is one of the factors we do have control over.

1. Seated Calf Raises:

The calf muscles in your legs play a large role in moving blood upward. Therefore, it’s important to work those throughout the day.

How to Do:

  • Seated calf raises will also improve the flexibility and strength of these important muscles.
  • Simply sit with your feet flat on the floor and your knees at a 90-degree angle.
  • Then lift up your heels while pressing your toes into the floor.
  • Hold that position for several seconds and then lower your heels back down slowly.
  • You can alternate feet or do one at a time.
  • You can also alternate that movement by pushing your heels into the floor and pointing your toes up.
  • If you want to add some resistance, place something heavy like a book or backpack, on your lap.
  • Do each variation of these exercises at least 10 times a day.

2. Knee and Ankle Flexing:

How to Do:

  • Lie back down on the floor and slowly lift your knee to your chest, calf bent down.
  • While holding that position, roll your ankle around several times.
  • Do it slowly and forcefully, do not let your foot hang freely.
  • Repeat several times, alternating legs.

3. Laying Down:

When you lay down to rest in your free time, take the time to do these exercises.

How to Do:

  • Lay on your back and raise your legs. Put them on the wall. This position will facilitate circulation and make you feel rested.
  • You can also lift your legs up when they are straight. Separate them, and bring them together a few times.
  • Lift your legs up and pedal in the air in the same position. You can also make circles with your feet.
  • Bend one of your legs towards your chest, supporting it from behind the knee. Leave it there for a few seconds and change legs. This exercise will work the muscles in your calves.
  • With your legs straight, bend your toes 20 times per repetition.

4. Bicycling or Bicycle Legs:

Riding a bike or stationary bike is also helpful. If you don’t have access to any kind of bike, you can try this bicycle legs exercise.

How to Do:

  • While lying on your back, put your legs in the air, bending them at the knee.
  • Pedal them slowly as if you are bicycling.
  • Try both legs at once, or alternate one at a time.

5. Leg Lifts:

How to Do:

  • Sit on the floor/mat or lie on your back with your feet straight out.
  • Slowly, lift one leg at a time from the floor.
  • Hold your leg in the air, letting the blood run down and back up your leg.
  • Slowly, lower your leg back down to the floor.
  • Repeat on the opposite leg.

6. Knee Bends:

How to Do:

  • Lie on the floor on your back. Pull one knee into your chest.
  • During this hold onto your leg behind the knee.
  • While your leg is kept in this position, point and flex your foot.
  • All the motions should be done slowly and forcefully.
  • After several foot motions do the same with the opposite leg.
  • This exercise makes the muscles of the entire leg work.

7. Side Lunges:

How to Do:

  • Stand with your legs placed slightly apart.
  • Then extend your right leg towards your right side and bend such that the right leg makes a 90-degree angle.
  • Straighten back the right leg.
  • Repeat the same on the left leg.

8. Leg Massages:

Keeping your skin moisturized will help keep it soft and healthy. Constant massages on the affected area will help relieve discomfort and reduce swelling.

How to Do:

  • Do short and circular massages, with the purpose of moving accumulated blood so that it can continue its journey to the heart.
  • Spread the cream upwards from your feet to your abdomen. This will hep your blood vessels get rid of the obstruction of liquids, salts, fats, and toxins.

 

The HealMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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