There are a lot of physical symptoms that come with having varicose veins. (achy legs, burning, throbbing). This infographic will help those with varicose veins relieve those symptoms that cause that kind of discomfort.
The pain and discomfort of varicose veins can make exercise
difficult, but the right exercises can help alleviate your symptoms.
Best Exercises For
Because it is low-impact, going for a walk
is one of the best ways to exercise with
varicose veins. It increases your heart rate
and improves your circulation. Try to do at
least 30 minutes of brisk walking five times
a week or more for the most benefit.
Depending on your symptoms, you may be
able to go for a light jog without discomfort.
If you can, it’s a good method for
strengthening your calf muscles. This will
keep your blood flowing and help alleviate
your varicose veins. Avoid jogging on hard
surfaces, as this can exacerbate pain.
Standing up straight with your legs parallel,
raise yourself on the balls of your feet,
then slowly lower yourself. Do as many
repetitions as you can while still feeling
comfortable. These exercises will make your
legs stronger and improve blood flow.
Riding a stationary bike or using an
elliptical offers similar benefits to walking.
Thirty minutes of activity several times
a week can boost your circulation and
strengthen your calf muscles.
Swimming is a great low-impact exercise,
making it perfect for people with varicose
veins. With your body supported by the
water, you can burn calories and build
muscle at the same time without putting
too much strain on your veins.
Many yoga poses involve elevating
your legs. This helps your blood circulate
back to your heart, further relieving
pressure on your veins. Stretching
also helps ease soreness and swelling
in your legs.
Lying on the floor, kick your legs out
as if you’re riding a bicycle. Continuing
to do this in a fluid motion for as long
as you’re comfortable is a way to
exercise without stress on your legs.
Doing squats builds leg muscles, which
also strengthens your blood vessels. The
lack of impact means you should be able
to stick with it for a long time without
experiencing much pain.
Exercises That Help Varicose Veins
What to Avoid When Exercising With Varicose Veins
Don’t jump into exercise after vein surgery or other treatments without
consulting your doctor.
Don’t do any exercise that exacerbates vein pain.
Don’t run on paved surfaces, as this worsens the impact of each step on your
veins and makes them more painful.
Don’t hold your breath while exercising, because pressure in your abdomen
can prevent blood from draining out of your leg veins.
Don’t forget to cool down and stretch after exercising to give your legs a
chance to recover and for the blood to circulate.