Varicose veins are a common pathology among men and women after the age of 30 and can occur at an earlier age. If prophylactic measures and exercises are taken for varicose veins of the lower extremities, it is possible to stop the development of pathology, heal weakened vessels and capillaries.
Benefits of exercise therapy
A number of physical exercises for varicose veins help to improve blood flow, increase the patient's physical endurance, strengthen the structure of damaged blood vessels and muscles.
If you do not neglect physical therapy (exercise therapy), you can significantly ease the course of the disease, eliminate swelling and eliminate fatigue in the legs.
Recommended exercises
Exercises are performed to prevent varicose veins and to treat the disease in order to dilute the fluid in the veins, eliminate the swelling of the veins under the skin and return the skin to its natural shade.
Allowed:
- Strengthen the muscles of the legs with the participation of the hip region;
- Loads on the diaphragm to regulate blood flow and blood saturation with nutrients;
- Walking, stationary cycling, intensive pedaling;
- Swim in the pool.
Phlebologists recommend regular exercise therapy twice a day for ten minutes. It is recommended to divide the lessons into several blocks - 5-7 minutes in the morning and the same amount before going to bed, preferring less stressful loads on the body.
Doctors' recommendations
Exercises for varicose veins in the legs are performed both with the help of a physiotherapist and independently. It is important to monitor the training load and flexibility of movements to prevent sudden swings, turns of the body.
Excessive work can only harm the patient and complicate the course of the disease. The room should be spacious, ventilated, it is good to do exercises for varicose veins in the legs after waking up. It is important not to forget compression stockings and comfortable shoes.
Health complex
Gymnastics exercises for legs with varicose veins of the lower extremities include:
- To reduce leg fatigue in the evening - lie down, lift your legs high, hold for about 5 minutes;
- Close your legs, extend your arms, carefully stand on your toes, stand for 2-3 seconds, go down;
- Lie on the floor, lift your legs, turn your feet in and out.
Systematic loading will prevent the development of the disease, reduce the risk of varicose veins from one stage to another and eliminate complications.
Gymnastics in the office
Exercises against varicose veins while sitting in a chair:
- Lift the leg in a straight position, make circular movements with each limb;
- Lift the foot by placing the feet on the toes, 15 passes for each foot;
- Pull your toes up, straighten your ankles on the ground;
- Take foot walks from heel to toe.
It is recommended to take a 5-minute break every hour for sedentary work. In this case, it is useful to perform the exercises on your feet:
- The legs rise tightly together, at the tips of the toes, on the lower legs;
- Walking on heels, back straight;
- Place your hands on an imaginary or real wall about shoulder width apart, bend your leg and transfer the weight to it, and throw the other back and stand on tiptoe, changing your legs after 10 seconds;
- Tear the heels off the ground in turn, do the exercise regularly, several times in one approach, at least 20 times a day.
Exercises for the treatment of varicose veins in the legs give a rest time, so after 5-10 minutes you need to lie down in a comfortable position to regulate blood circulation and restore breathing by squeezing the limbs.
Attention! Exercise should not cause discomfort, burning, tingling, swelling, or other complications of varicose veins in the affected veins. It is important not to forget about medication to get rid of the disease effectively.
Jump Mikulin
Academician Mikulin's vibration gymnastics proved to be good in the fight against varicose veins. A special exercise for the legs with varicose veins, regular application, includes special jumps that will help relieve the symptoms of varicose veins.
- When you wake up, you should stand up straight, extend your arms across your body, and rise an inch above your toes while breathing. During exhalation, lower your feet firmly to the ground.
- When hitting the heels, the body will vibrate slightly, pushing the blood upwards through the veins, as a result of which the arteries will be cleansed from the inside.
- Mikulin's special jumps should be done at least 60 times a day; you can't turn training into an intense leap. The movements should be smooth and precise, every 20 pushes - a break of 10 seconds.
Such exercises are useful in combination with exercises for a small load on the pelvis, varicose veins of the small pelvis, which often develop in secondary and subsequent pregnancies.
A series of exercises for the pelvic organs
Physiotherapy exercises help to strengthen the walls of venous vessels and improve blood flow. It is useful to do the following exercises:
- Cycling - to imitate cycling with the feet in a prone position;
- Scissors - an alternative transition of the legs;
- Semi-bends - not below knee level;
- Hip compression is a Kegel exercise shown to expectant mothers for a painless birth.
After training with varicose veins, self-massage of the legs and thighs is useful to stabilize blood flow, eliminate harmful elements at the cellular level and relieve fatigue.
It is useful to make light strokes from the ankles to the knees, rubbing the lower legs in a circular motion. You can use a natural or anti-varicose nourishing or moisturizing cream purchased at a pharmacy.
At the end of the set of exercises, it is recommended to do a squat - straighten your back, stand up straight, relax your arms and lower them across your body. As you breathe in, raise your arms, exhale.
It is necessary to drink a small amount of fluid during exercise therapy, it is enough to moisten your lips with water to avoid swelling. Protein nutrition is especially useful in the morning, before bedtime - cereals, fruit smoothies.
Bubnovsky on varicose veins
The technique does not provide drug treatment. Your doctor will ensure that you can increase the mobility of the joints and increase the elasticity of the muscle tissue by performing simple exercises on a regular basis.
Gymnastics is performed in any position:
- Sit in a chair - lift the toes of both feet vigorously, extend the limbs forward, and make circular movements of the legs, from toe to heel and round.
- Sleeping on the bed - lie on your stomach, bend your knees, tap your heels on your hips, then lift your legs in turns, holding until you feel a slight fatigue.
- Lying on the floor - bike, scissors, take turns lifting your legs up and shake your legs sharply.
- Stand on your feet - stand on your toes and lower yourself sharply from your heels, spread your arms to the sides. Make slight bends.
Dr. Bubnovsky recommends dividing the set of exercises into three parts - morning, lunch and evening, do it regularly, you can use additional elements of yoga. Lotus position improves blood circulation and helps to get rid of orange peel.
It is better to replace running with strenuous walking, swimming in the pool. Exercises for varicose veins of the lower extremities according to the Bubnovsky method are available to every patient, regardless of the stage of varicose veins and the age of the person.
Preventive training
Varicose veins, quiet walking, cycling for about 10-20 minutes a day, contrast showers, swimming exercises that help to eliminate swelling and alleviate the general condition of the patient are useful.
It is advisable to get rid of the habit of throwing your feet in a sitting position, disrupting blood circulation. It is also worth limiting walking in high-heeled shoes and reducing the load on weak blood vessels and capillaries.
In the evening, it is recommended to take a bath for tired feet with the addition of herbs (chamomile, sage, eucalyptus), citrus essential oils, juniper. When resting, you should position yourself so that your heels are above hip level.
In addition to exercise and medication, it is important to follow a diet, especially before going to bed, without overeating, and to eat slowly and sparingly. It is important to avoid serious jumps in body weight.
Everyday shoes play an important role in the prevention of varicose veins, they need to be sized, high quality and comfortable. In the early stages of varicose veins, you should pay attention to compression stockings, choose their size on the advice of a phlebologist.
Prohibitions
What exercises can not be done at home for legs with varicose veins:
- Jump rope (strong load on the arteries, a workout can cause a blood clot to rupture);
- Download exercises (kettlebells, barbells, etc. );
- Long-term exercise on a stationary bike (vascular overload, impaired blood flow);
- Power emissions (vascular tone);
- Gymnastic stretching (swelling of blood vessels, damage to weakened capillaries).
- Strong running, speed, long distances (load on the legs)
Power loads are excluded for patients with varicose veins. A perfect alternative is a pool or stepped aerobics. The gym will be opened on the recommendation of a phlebologist after complete elimination of the disease.
Gymnastics for varicose veins of the lower extremities - how to improve the condition of the veins by doing simple exercises
Varicose veins are a very common pathology that significantly worsens the quality of human life. It is very difficult to get rid of this disease completely, but it is worth doing special exercises to make it easier.
Varicose veins are called constant dilation and elongation of the veins, which is accompanied by thinning of the walls and the formation of nodules. The reason for this phenomenon is a serious pathology of the walls of blood vessels and the lack of valves.
The disease is very common and more common in women. Often, varicose veins begin at a working age - about thirty to forty years.
The main risk factor for the development of this disease is a sedentary lifestyle.
The benefits of therapeutic exercise for varicose veins can hardly be overestimated. Special gymnastics allows you to:
- improve venous and lymph flow;
- increase physical endurance;
- normalize arterial flow;
- increase vascular tone;
- improve peripheral circulation.
If you neglect therapeutic exercises for varicose veins of the legs, it will cause blood stasis in the affected veins, in addition, the pressure will increase.
This, in turn, will lead to the accumulation of water in the ankle, foot, and lower leg, which often exacerbates the pain.
Features of physical activity
Exercises for varicose veins of the legs are especially useful for people who do not move much in everyday life.
Walking is the simplest exercise, and people with this disease should walk every day. It is also quite possible to ride a bike. Swimming is also very useful.
Not everyone knows that not every physical activity is good for varicose veins. Which sport is good for varicose veins and what is bad? We will tell you which surgery to choose in a particular situation.
There is also a special therapeutic gymnastics for varicose veins of the legs. The following rules should be followed to perform these exercises as effectively as possible:
- sedentary people should warm up for five minutes at least once an hour;
- it is important to watch your posture, it is not recommended to cross your legs;
- charging should be given 15-30 minutes a day;
- you need to repeat several times during the day.
A series of exercises
Phlebologists recommend doing special exercises for varicose veins in the morning and evening, giving them about 15-30 minutes. . At the same time, you can't exhaust yourself, because everyone has their own physical capabilities.
Five minutes of continuous training will suffice, and it is recommended to take a break. If you feel tired, it is better to postpone the session.
A set of basic exercises for all diseases
These exercises are suitable for varicose veins of the lower and upper extremities, varicose veins of the lower pelvis and other types of disease:
- Lie on your back, bend your legs and pull to your chest. Then straighten, straighten for a few seconds, and lower. Do the same exercise for the other leg.
- Lie down, bend your legs and lift up. Straighten them, hold for a second, bend again and return to the previous position.
- Lie down, lift your legs up and do rotational movements with your feet, this should be done outside and inside. Then you can bend and flex your toes and feet.
- Sit in a chair, put your feet on the floor. Move your toes in different directions. Do it 15-20 times.
- Lie on your stomach with your hands on your hips. Raise each leg as high as possible in turn. Lie on the highest point for a few seconds and then return to the ground. Repeat 8-10.
- "Swallow" exercise. Stand up straight, arms down across your body. Breathe in, raise your arms, and then stand on your feet. Take a swallow pose while breathing. Repeat the exercises 15-20 times.
- Transfer your body weight to it and roll from heel to toe. Repeat 15-20 times.
- Walk for 15 minutes on the heels, toes, lifting high hips.
Exercises for the legs
Gymnastics for varicose veins of the lower extremities includes the following exercises:
- Relaxation of the veins of the legs. While breathing deeply and evenly, you should sleep, close your eyes and relax as much as possible. You should put a few pillows under your feet - this will allow them to be raised by 15-20 degrees.
- Lie down and bend your legs as you lay on the floor. Put your hands on your hips. Breathe slowly, lifting your head and body. The hands should slide towards your knees. After a slow exhalation, return to the original position.
- Lie down, knead your hands across your body, raise your legs 15-20 degrees and hold a small pillow between them. Breathe slowly, bend at the back and pull the hips off the ground. Take a slow breath and return to your original position.
- Lie down and stretch your arms across your body. Bend your legs and slowly inhale and exhale. Inflate your abdomen while breathing.
- Put your feet together and extend your arms across your body. Take a deep breath, slowly get to your feet, take a deep breath and return to your original position.
Regular performance of special exercises for the lower extremities will reduce the manifestations of venous insufficiency, stop the development of the disease and reduce the risk of dangerous complications.
You should do simple exercises to reduce the manifestations of varicose veins of the upper extremities:
- Lie on your back and put a pillow under your neck. Raise your arms and legs perpendicular to your body, pull your legs towards you. Breathe straight and deep. Then shake for 3 minutes with your arms and legs.
- Put your arms behind your head. Slowly turn your body in both directions. Repeat 20 times.
- Pull your arms forward, clench your fists. Open your palms with your fingers wide open. Repeat 20 times.
- Squeeze your left wrist with your right palm. Raise your left hand as high as possible, resist to the right. Repeat 20 times. Then raise your hands and hold this position for 20 seconds. On the other hand, repeat the exercise.
- Raise your arms above your head, clench and open your fists. Repeat 80 times. Put your hands down and do the same.
A series of exercises for the pelvic organs
If varicose veins touch the pelvic organs, it is recommended to perform the following exercises:
- Practice "cycling". You should lie on your back and imitate cycling with your feet. In this position, the back and lower back should be pressed to the floor.
- Practice "scissors". Lie on your back, stretch your arms across your body. Perform cross movements in a vertical and horizontal position.
- "Maple" training. Lie on your back, lean on your shoulder blades, lift your legs up and hold until you feel tired. If you want, you can make this exercise a little more difficult by adding flexion and extension to your knees.
- Half squat. Stand up straight, spread your legs 30-40 cm wide. Sit slowly without falling below the level of your knees. In the true sense of the word, you should lie down in this position and then slowly return. Repeat 10-15 times.
- Sit on the floor, put your arms behind your back and put them on the floor, stretch your legs. Bend your right leg at the knee, place your foot close to the left knee. Raise and lower your left leg. Repeat 10-15 times.
Additional exercises
To make the treatment of varicose veins as effective as possible, additional exercises can be done during the day:
- Stand up straight, keep your feet straight. Get up with your toes and slowly lower. Repeat 20-30 times. Take off the socks, bring the heels together and lift 20-30 times. The same procedure should be done with spread heels and flat toes.
- You need to walk around without taking your socks off.
- Put your feet together and extend your arms across your body. Take a slow breath and pull your shoulders back. As you breathe in, relax and tilt your head forward.
- The starting position is the same. Inhale, raise your arms and stand on your feet. After that, return to the original position during exhalation.
- Squeezing the hips is very effective. This exercise can be done in any position of the body.
Exercises to prevent varicose veins
Special exercises should be done to prevent the development of varicose veins:
- Lie down, spread your arms across your body, put your feet on a flat chair. Bend the left and right legs alternately. Do 5 repetitions for each leg.
- Lie down, stretch your arms across your body. Lift your legs up and spread in different directions. In this case, you need to pull the socks back and turn the ankle joints to the right and left. Repeat 5-7.
- In the same position, bend your legs and perform rotational movements in the knee joints. Do it 5-8 times right and left.
- Lean on your shoulder blades and lift your legs up, as in the "maple" exercise. Spread your legs to the sides. Change the position of the legs on the swings. Repeat 4-7.
- Jump 10-15 times with your toes, stand on your feet and repeat the jumps after a few seconds.
Sports
However, this does not mean that all sports are prohibited for varicose veins. For example, swimming is very useful, all exercises that can be done while sitting or lying down are allowed.
It is also possible to do yoga or Pilates.
Massage
The benefits of massage for varicose veins are to stimulate blood circulation in the affected areas.
It is advisable to perform this procedure by an experienced specialist.
If you decide to do it yourself, you need to remember that the touch should be as light and soft as possible. Do not touch the veins that protrude more than others - this can aggravate the problem.
The diet for varicose veins consists of proper nutrition.
The diet should include foods that have a beneficial effect on the condition of the blood and blood vessels. Make sure you eat foods rich in vitamin C.
In addition, seafood should be included in the diet, as it prevents the elongation of the walls of blood vessels.
Plant fibers, which ensure the normal functioning of the intestines, which is very important for varicose veins, are no less useful.
Vibration exercises
We lower the heels to the ground, move our feet a little and relax. We start to hit the ground with our ankles. You should feel how your whole body vibrates. To do this, you need to relax so that the vibration reaches your head. Feel your skin tremble.
Gently shake your legs one by one and land on the floor. We stretch our arms by lying on our backs and lifting our legs up. We begin to actively fear with our hands.
- "Shake" training
- We try to imagine shaking drops of water from brushes and feet.
- We breathe naturally through the abdomen.
These exercises help to create additional vibrations that cause the capillaries to constrict and push the blood more actively. In addition, these exercises improve the flow of all fluids in the body. The actions are very simple and effective.
- Start with 1 minute and gradually increase the time.
- After the "concussion", put your bent legs on the floor, put your palms on your stomach and relax.
- Breathing training
Feel the movement of your abdomen as you breathe. While breathing, the abdomen swells, and with exhalation we lower the abdominal walls. After a relaxing breathing exercise, move to a sitting position.
Relaxing massage
We complete the complex with a light foot massage. We start with the feet, where you have to massage each toe, the back of the foot, as well as the heel.
- Foot massage
- Then move from foot to foot with light strokes.
We try to do this massage for 2 to 5 minutes. After Buddha, we iron the calf.
- Thigh massage
- We continue to massage our other foot by working on one limb.
By doing these exercises for varicose veins in the legs, you can maintain your youth, health and beauty. The main thing is to do it regularly, not from time to time. Remember other ways to treat varicose veins at home.
Contraindications to physiotherapy exercises
- Under no circumstances should you overload your feet with this disease.
- It is not recommended to engage in professional sports that require static exercises or severe strength loads.
- It is absolutely impossible to lift weights.
- In varicose veins, light exercise that does not cause excessive stress is allowed.
Varicose veins are a very unpleasant disease that occurs very often. It is recommended to do special exercises to reduce its manifestations.
But it is very important that the exercises are moderate and regular.
Therapeutic exercises for varicose veins - the right choice of technique, a complex choice depending on the complexity and severity of the disease.