The most reliable way to deal with varicose veins is exercise. In addition, it is necessary to eat 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 working day is spent in the position of "sitting" at the office desk, most often face this problem.
You should not think that varicose veins are purely a "female disease", because varicose veins also occur in men.
This is the most common (after hypertension) disease of the cardiovascular system, which develops as a result of a long time spent by people sitting or standing.
That 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, then varicose veins in the absence of the necessary treatment can lead to serious health problems: thrombosis or ulcers.
So if this is your problem too and you want to solve it by all means, we offer you the 8 most effective exercises that will help you do it without leaving your home.
Exercises for varicose veins
Physical exercise is the most effective way to prevent varicose veins or reduce existing varicose veins.
Exercise helps to strengthen the leg muscles and promote the 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 (asterisks are abundant and very noticeable), then it is advisable to first consult with 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 suffer from cramps and spasms.
The following exercises will help you reduce this discomfort, as well as make your legs healthier and, of course, more attractive.
1. Exercise "bike"
This is a fairly common exercise for the treatment of varicose veins.
- It consists in imitating cycling by moving your legs in the air (as if you are pedaling).
- You can do this on the mat or right in your bed.
- Do 30 rotations, rest and repeat (the number of approaches is up to you, just remember to pause 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 cycling every day, whether it's a walk in the park or a grocery ride. So the benefits will be double, things will be done, and the legs will be treated. You won't even notice it!
- 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, exercising on the simulator, of course, if you have one (in terms of functionality, it is no different from a regular bike) or go to the gym.
3. Feet wider
You can perform this exercise while sitting on a chair, on a carpet, or on a bed.
- Raise and spread your feet, from top to bottom, connecting the tips of your toes.
- Do 20 reps.
- At first it will be a little hard, as it will require some effort from you, but over time you will get used to it, your legs will become stronger and it will not be so hard for you.
- Get into a prone position (on a mat, carpet, or bed) and lift one leg.
- With your outstretched leg, rotate clockwise.
- Perform 20 rotations, and then repeat the exercise with the other leg, but now in the opposite direction (counterclockwise).
This exercise is ideal for improving blood circulation.
So if you suffer from night cramps, feel free to do it every night before you go to bed, or in the morning as soon as you wake up.
- This exercise is best performed while sitting.
- Press your heels into the floor and lift your toes up.
- Then vice versa: press your socks and lift your heels.
- Repeat 20 or 30 times.
6. Toe curl
This exercise is great for improving venous return and also helps to strengthen and tone the calf muscles.
- Lie down on a bed or carpet and stretch your legs.
- Now begin to bend your toes, forward, then back. Do 20 reps with each leg.
7. Feet together!
This exercise can be performed both lying down and sitting. Choose the most comfortable position for you.
- Connect and separate the toes, repeat the exercise 20 times.
8. On the toes!
Walking on your toes is very useful to stretch the muscles of the legs and thus prevent spasms.
- You can just stand still or walk on tiptoe.
- Repeat the exercise as many times as you want (remembering to rest between sets).