Varicose veins are a common condition among men and women after the age of 30 and can also appear at earlier ages. If preventive measures are observed and exercises performed for varicose veins in the lower limbs, it is possible to stop the development of the pathology, cure weakened vessels and capillaries.
The Benefits of Exercise Therapy
A set of physical exercises for varicose veins helps to improve blood flow, increases the patient's physical resistance, strengthening the structure of blood vessels and damaged muscles.
If you don't neglect physical therapy (exercise therapy), it can significantly ease the course of the disease, alleviate swelling, and eliminate leg fatigue.
Recommended exercises
Varicose prevention and disease treatment exercises are performed to dilute the fluid inside the vessels, eliminate swelling of the veins under the skin and restore the skin's natural tone.
Allowed:
- Strengthening of the leg muscles with involvement of the hip region;
- Diaphragm charges to regulate blood flow and blood saturation with nutrients;
- Hiking, riding an ergometric bicycle, with intense pedaling;
- Swim in the pool.
Phlebologists advise regular exercise therapy twice a day for ten minutes. It is advisable to distribute the classes in several blocks - in the morning 5-7 minutes and the same amount before bedtime, giving preference to less intense loads on the body.
Doctors recommendations
Exercises for varicose veins in the legs are performed either with the help of a physiotherapist or independently. It is important to keep control of the exercise load, flexibility of movement, in order to avoid sudden swings, turns of the body.
Overwork can only harm the patient, complicating the course of the disease. The room should be spacious, ventilated, it is best to do exercises for varicose veins in your legs when you wake up. It is important not to forget compression socks and comfortable shoes.
wellness complex
Gymnastics for legs with varicose veins in the lower limbs consists of exercises:
- To reduce leg fatigue at night - Lie down, raise your legs to an elevation, hold for about 5 minutes;
- Connect your legs, straighten your arms, stand up carefully on your toes, stand for 2-3 seconds, go down;
- Lie on the floor, lift your legs, rotate your feet, in and out.
Systematic charging will prevent disease progression, reduce the risk of one stage of varicose veins flowing to another, and eliminate complications.
gymnastics in the office
Exercises against varicose veins during work, sitting in a chair:
- Raise the leg in a straight position, make a circular motion with each limb;
- Raise foot, placing feet on tiptoe, 15 passes for each leg;
- Stretch your toes up, place your heels on the floor, immobile;
- Do rounds with your feet from heel to toe.
For sedentary work, it is recommended to take a break of 5 minutes every hour. At this point, it is useful to perform standing movements:
- Legs together, rise sharply on tiptoes, lower legs;
- Walking on heels, back straight;
- Place your hands on an imaginary or real wall shoulder-width apart, bend your leg and transfer your weight to it, throw the other back and stand on your tiptoes; after 10 seconds, switch legs;
- Alternately tear your heels off the floor, do the exercise regularly, several times in one approach, at least 20 times a day.
Therapeutic exercises for varicose veins in the legs provide a time to rest, so after 5 to 10 minutes of straining your limbs, you need to lie down relaxed to regulate blood circulation and restore breathing.
Attention! Exercise should not cause discomfort in the affected veins, burning, tingling, swelling or other complications of the varicose veins. It is important not to forget the drug treatment to get rid of the disease effectively.
Jumping Mikulin
In the fight against varicose veins, the vibratory gymnastics of the Mikulin Academic has shown itself well. A special exercise for legs with varicose veins only includes special jumps, the regular implementation of which will help to eliminate the symptoms of varicose veins.
These exercises are useful in combination with exercises for the small pelvic varicose veins, which often develop during secondary and subsequent pregnancy, with a heavy load on the pelvis.
A set of exercises for the pelvic organs
Physical therapy exercises help to strengthen the walls of venous vessels, improve blood flow. It is helpful to do the following exercises:
- Bicycle - in an imitation of the inclined position of riding a bicycle on foot;
- Scissors - alternate crossing of the legs;
- Semi squat - not below knee level;
- Buttocks compression is a Kegel exercise, shown for pregnant women for a painless delivery.
After exercising with varicose veins, self-massage on the legs and thighs is helpful in stabilizing blood flow, eliminating harmful elements at the cellular level, and relieving fatigue.
It is helpful to make light movements from the ankles to the knees, rubbing the lower legs in a circular motion. You can use a nourishing cream or natural or anti-varicose moisturizer, purchased at the pharmacy.
At the end of the series of exercises, it is recommended to do a swallow - straighten your back, stand upright, arms relaxed and lowered along the body. On inhalation, arms up, on exhalation, swallowing.
During physiotherapy, it is necessary to drink a little liquid, just moisten the lips with water, so as not to cause swelling. Protein nutrition is useful, especially in the morning, before bedtime - cereals, fruit smoothies.
Bubnovsky on varicose veins
The technique does not provide for drug treatment. The doctor guarantees that with the regular performance of simple exercises, it is possible to improve the mobility of the joints, improve the elasticity of the muscle tissue.
Gymnastics is performed in any position:
Dr. Bubnovsky advises dividing the set of exercises into three parts - in the morning, at lunchtime and in the evening, do it regularly, as a supplement you can use elements of yoga. The lotus position improves blood circulation and helps get rid of the orange peel.
It is better to replace running with a brisk walk, swimming in the pool. Lower limb varicose vein exercises according to the Bubnovsky method are available to all patients, regardless of the stage of the varicose veins and the person's age.
preventive exercise
With varicose veins, easy walking, cycling about 10-20 minutes a day, contrast bath, pool exercises are helpful, which help to remove swelling and alleviate the patient's general condition.
It is recommended that you get rid of the habit of throwing your legs up in a sitting position, interrupting blood circulation. It also pays to limit walking in high heels, reducing the load on weak blood vessels and capillaries.
At night, it is recommended to make a bath for tired legs, with the addition of a decoction of medicinal plants herbs (chamomile, sage, eucalyptus), essential oils of citrus, juniper. When resting, you need to position yourself so that your heels are above the level of your buttocks.
In addition to exercise and drug therapy, it is important to monitor the diet, eat slowly, fractionally, without eating too much, especially before bedtime. It is important to avoid serious jumps in body weight.
An important role in preventing varicose veins is played by everyday shoes, which must be of size, quality and comfortable. In the early stage of varicose veins, one should pay attention to compression stockings, choosing their size on the advice of a phlebologist.
prohibitions
What exercises for legs with varicose veins cannot be performed at home:
- Jumping rope (intense load on the veins, an exercise can break a blood clot);
- Load exercises (kettlebells, dumbbells, etc. );
- Prolonged exercise on an ergometric bicycle (overload of the veins, dysfunction of blood flow);
- Energy emissions (vascular tone);
- Gymnastic stretching (swelling of veins, damage to weakened capillaries).
- Intense running, for speed, long distances (load on legs)
For patients with varicose veins, energy charges are excluded. A great alternative is a pool or step aerobics. The gym will be available after the complete elimination of the disease, as indicated by a phlebologist.
Gymnastics for varicose veins in the lower extremities - how to improve the condition of the veins by performing simple exercises
Varicose veins are a very common pathology that significantly impairs the quality of human life. It is very difficult to fully recover from this disease, but to ease its course, it is worth taking special exercises.
Varicose veins are called stable expansion and elongation of the veins, accompanied by the thinning of their walls and the formation of so-called nodules. The reason for this phenomenon is the serious pathology of the walls of the veins and the insufficiency of their valves.
This disease is widespread and is much more common in women. Often, varicose veins begin at a productive age - around thirty to forty.
The main risk factor for the development of this disease is the inactive lifestyle.
The benefits of therapeutic exercises for varicose veins can hardly be overestimated. Special gymnastics allows you to:
- improve venous and lymphatic flow;
- increase physical endurance;
- normalize arterial inflow;
- increase vein tone;
- improve peripheral circulation.
If you neglect therapeutic exercises for varicose veins in your legs, it will cause blood stagnation in the affected vessels, and the pressure will increase.
This in turn will lead to water accumulation in the ankle, foot and lower leg area, which often aggravates the pain.
Characteristics of physical activity
Especially the exercises for varicose veins are useful for people who move little in their daily lives.
Walking is the simplest exercise and people with this condition should walk every day. It is also perfectly possible to ride a bicycle. Swimming is also very useful.
Not everyone knows that not all physical activity is helpful for varicose veins. Which sport is good for varicose veins and which is bad? Surgery to remove varicose veins is often the only solution. We will tell you which type of surgical intervention to choose in a particular case.
There is also a special therapeutic gymnastics for leg varicose veins. To perform these exercises as efficiently as possible, the following rules must be followed:
- people who have a sedentary job should warm up for five minutes at least once an hour;
- It is important to monitor your posture, it is not recommended to cross your legs;
- charging should be done for 15 to 30 minutes per day;
- throughout the day, you need to do several reps.
A set of exercises
Phlebologists recommend performing special exercises for varicose veins in the morning and evening, giving them about 15 to 30 minutes, while not exhausting yourself, as each person has their own limit of physical abilities.
Continuous exercise for five minutes will suffice and taking breaks is recommended. If you feel tired, it's best to postpone the session.
The main set of exercises for all types of ailments
These exercises are suitable for varicose veins in the lower and upper extremities, varicose veins in the small pelvis and other types of illnesses:
leg exercises
Gymnastics for varicose veins of the lower extremities includes the following exercises:
Regularly performing special exercises for the lower extremities will reduce the manifestations of venous insufficiency, halt the development of the disease, and reduce the risk of dangerous complications.
To reduce the manifestations of varicose veins in the upper extremities, you should perform simple exercises:
A set of exercises for the pelvic organs
If varicose veins have touched the pelvic organs, it is recommended to perform the following exercises:
Additional exercises
To make the treatment of varicose veins as effective as possible, additional exercises can be performed throughout the day:
Exercises for the prevention of varicose veins
To prevent the development of varicose veins, it is also necessary to perform special exercises:
Sport
But that doesn't mean that all sports for varicose veins are banned. For example, swimming is very useful, all exercises that can be done sitting or lying down are allowed.
It is also perfectly possible to practice yoga or Pilates.
Massage
The benefits of massage for varicose veins are to stimulate blood circulation in the affected areas.
It is recommended that this procedure be performed by an experienced technician.
If you decide to do this yourself, remember that the touch should be as light and gentle as possible. Do not touch veins that protrude more than others - this can only make the problem worse.
The diet of varicose veins consists of an adequate diet.
The diet should contain foods that have a beneficial effect on the condition of the blood and blood vessels. Be sure to eat foods rich in vitamin C.
In addition, seafood should certainly be present in the diet, as it prevents the stretching of blood vessel walls.
No less useful are plant fibers, which guarantee the normal functioning of the intestine, which is very important for varicose veins.
Vibration Exercises
We drop our heels to the floor, spread our feet slightly, and relax. We started tapping our heels on the floor. You need to feel how your whole body vibrates. To do this, you need to relax so much that the vibration reaches your head. Feel your skin vibrate.
Gently shake your legs one by one and lower us to the floor. We lie on our backs and stretch our arms with our legs up. We started to be actively cowardly with our members.
- 'Shake' exercise
- We try to imagine that we are shaking the drops of water off our brushes and feet.
- We breathe naturally with our belly.
These exercises help create additional vibration that causes the capillaries to contract and push blood more actively. Furthermore, these actions improve the flow of all fluids in the body. The moves are very simple and effective.
Feel your belly move as you breathe. On inhalation, the abdomen inflates, with exhalation we lower the walls of the abdomen. After a relaxing breathing exercise, we move to a sitting position.
Relaxing massage
We complete the complex with a light foot massage. We start with the feet, where it is necessary to massage each toe, the arch of the foot, as well as the heel.
- Feet massage
- Then, with light movements, move up from the foot.
We try to perform this massage for 2 to 5 minutes. We iron the shin, then the thigh.
By performing this set of exercises for varicose veins in your legs, you can preserve your youth, health and beauty. The main thing is to do this not once in a while, but regularly. And don't forget about other methods of treating varicose veins at home.
Contraindications for physiotherapy exercises
- With this disease, in no case should you strain your legs.
- It is not recommended to practice professional sports that require static exercises or heavy loads of strength.
- It is categorically impossible to lift weights.
- In varicose veins, only light exercise is allowed, which does not cause excessive stress.
Varicose veins are a very unpleasant disease that occurs quite often. To reduce its manifestations, special exercises are recommended.
However, it is very important that the exercises are moderate and regular.
Therapeutic exercises for varicose veins - the correct execution technique, the choice of a complex depending on the complexity and neglect of the disease.