Varicose veins are a common pathology among men and women after the age of 30 and can also appear at an earlier age. If preventive measures are observed and exercises are performed for varicose veins of the lower extremities, it is possible to stop the development of pathology, heal 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 endurance, strengthens damaged blood vessels and muscle structure.
If you neglect physiotherapy (exercise therapy), you can significantly simplify the course of the disease, relieve swelling and eliminate fatigue in the legs.
Recommended Exercises
Varicose veins prevention and treatment exercises are performed to dilute the fluid inside the blood vessels, to eliminate the swelling of the veins under the skin, and to restore the skin’s natural shade.
Allowed:
- Strengthening the leg muscles by involving the thigh region;
- Loads on the diaphragm to regulate blood circulation and saturation with nutrients;
- Hiking, riding a stationary bike, with intense pedals;
- Swimming in the pool.
Phlebologists recommend engaging in regular exercise therapy twice a day for ten minutes. It is advisable to divide the classes into several blocks - 5-7 minutes in the morning and the same amount before bed, which gives preference to less intense load on the body.
Doctors' recommendations
Varicose vein exercises for the legs are performed both with the help of a physiotherapist and independently. It is important to monitor the exercise load, flexibility of movements to avoid sudden variability, body rotation.
Excessive work can harm the patient, complicating the course of the disease. The room should be spacious, ventilated, it is best to do varicose vein exercises on the legs after waking up. It is important not to forget about compression garments and comfortable shoes.
Wellness complex
Gymnastics for legs with varicose veins of the lower extremities consists of exercises:
- In the evening to reduce leg fatigue - start, lift your legs up, stand for about 5 minutes;
- Connect the legs, spread the arms, carefully lift the toes, stand for 2-3 seconds, come down;
- Lie on the floor, lift your legs, turn your legs, inside and out.
Systematic recharging will prevent disease progression, reduce the risk of varicose veins moving from one stage to another, and eliminate complications.
Gymnastics in the office
Exercises When working against varicose veins, sitting on a chair:
- Raise the leg to the correct position, make circular movements with each limb;
- Leg lift, placing the foot on the toes, 15 feet on each foot;
- Spread your toes up, fix your heels on the floor motionless;
- Perform foot rolls from heel to toe.
A 5-minute break every hour is recommended for lifeless work. At this time it is useful to perform movements in a standing position:
- Legs together, intensely rising at the toes, lower legs;
- Foot heels, back straight;
- Place your hands imaginatively or on a real wall the width of your shoulders, bend your leg and transfer the weight on it, then throw the other back and lift it on the tips of your feet, after 10 seconds change your legs;
- Crush your heels off the floor alternately, exercise regularly, several times in one approach, at least 20 times a day.
Exercises for the treatment of varicose veins of the legs include rest and, therefore, after 5-10 minutes of exercise on the limbs, you should lie down in a relaxed position, to regulate blood circulation and restore breathing.
Attention! Exercise should not cause discomfort in the affected veins, burning, tingling, swelling or other complications of varicose veins. It is important not to forget about medical treatment to effectively get rid of the disease.
Jumping Mikulin
In the fight against varicose veins, Academician Mikulin's vibratory gymnastics has proven itself well. Special exercises for legs with varicose veins include only special jumps, the regular implementation of which will help eliminate the symptoms of varicose veins.
- After waking up, you should stand up straight, stretch your arms along your body, and while inhaling, raise your fingers by a centimeter. As you exhale, drop your feet sharply to the floor.
- When struck by the heels, the body will receive a slight tremor, pushing the blood supply to the top of the vessel, causing the vessels to clear from the inside.
- A special jump of miculin should be done at least 60 times a day; You can not turn exercise into an intense jump. The movements should be smooth, precise, every 20 pushes - a break of 10 seconds.
Such exercises are useful in conjunction with small pelvic varicose vein exercises, which often develop during secondary and subsequent pregnancies, with a strong load on the pelvis.
A set of exercises for the pelvic organs
Physiotherapeutic exercises help to strengthen the walls of venous blood vessels, improve blood flow. It is useful to do the following exercises:
- Bicycle - imitation of a walking bicycle in a prone position;
- Scissors - alternate crossing of legs;
- Half-seated - not up to knee level;
- Buttock compression is a Kegel exercise that has been shown to provide painless delivery to expectant mothers.
After exercise with varicose veins, self-massage of the legs and thighs is useful for stabilizing blood flow, eliminating harmful elements at the cellular level, and relieving fatigue.
It is useful to make light blows from the ankles to the knees, a circular motion of the lower leg. You can use a nourishing or moisturizing cream that is natural or anti-varicose, purchased at a pharmacy.
At the end of the set of exercises, it is recommended to do a swallow - straighten your back, stand up straight, relax your arms and lower yourself along the body. When inhaling, hands up, swallow while exhaling.
During exercise therapy you should drink a small amount of fluid, just moisten your lips with water so as not to provoke swelling. Protein meals are useful, especially in the morning, before bedtime - cereals, fruit smoothies.
Bubnovsky on varicose veins
The technique does not involve medical treatment. The doctor claims that with regular performance of simple exercises you can improve the movement of the joints, improve the elasticity of muscle tissue.
Gymnastics is held in any position:
- Sit on a chair - Tightly lift both feet to the toes, stretch the limbs forward and perform circular foot movements, popular rolls from foot to heel and vice versa.
- Lie on the bed - Lie on your stomach, bend your knees, hit your buttocks with your heels, then alternately lift your legs, grabbing them until you feel a slight tiredness.
- Lie on the floor - bike, scissors, take turns raising your legs and sharply shaking your legs.
- Stand - Lift your toes and press down sharply on your heels, spread your arms out to the sides. Make light chokes.
Dr. Bubnovsky advises you to divide the set of exercises into three parts - morning, lunch and evening, do it regularly, as a supplement you can use the elements of yoga. The lotus position improves blood circulation and helps get rid of orange peel.
It is better to replace jogging with energetic walking, swimming in the pool. Varicose vein exercises of the lower extremities according to the Bubnovsky method are available to all patients, regardless of the stage of varicose veins and the age of the person.
In preventive exercise
With varicose veins, quiet walking, cycling for about 10-20 minutes, contrast shower, swimming pool exercises are beneficial, which helps to remove the swelling and alleviates the general condition of the patient.
It is advisable to get rid of the habit of sitting with your feet in a sitting position, to disrupt blood circulation. It is also worth limiting walking on high heels, reducing weak blood vessels and capillaries.
In the evening, it is recommended to take a bath for tired feet, with the addition of herbal decoctions of herbs (chamomile, sage, eucalyptus), citrus essential oils, juniper. When relaxing, you should position your head 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, taking food slowly, in fractions, without overeating, especially before bedtime. It is important to avoid serious jumps in body weight.
Everyday shoes play an important role in the prevention of varicose veins, it should be in size, high quality and comfortable. At the initial stage of varicose veins should pay attention to compression stockings, choose their size on the advice of a phlebologist.
Prohibitions
What exercises can you not do at home for legs with varicose veins:
- Jump rope (intense load on the veins, exercise can provoke blood clots to break);
- Exercises with load (boilers, barbells, etc. );
- Exercise on a stationary bike (vein overload, impaired blood flow);
- Power output (vascular tone);
- Stretching gymnastics (swelling of veins, weakened capillary damage).
- Intense jogging, speed, long distances (load on the feet)
For patients with varicose veins, energy load is excluded. A great alternative is pool or hiking aerobics. The gym will be available after complete elimination of the disease, on the recommendation of a phlebologist.
Gymnastics for Varicose Veins of the Lower Limbs - How to Improve the Condition of the Veins by Performing Simple Exercises
Varicose veins are a fairly common pathology that significantly reduces the quality of human life. It is very difficult to fully recover from this disease, but to facilitate its course, it is worth doing special exercises.
Varicose veins are called stable expansion and elongation of veins, which is accompanied by thinning of their walls and the formation of so-called nodules. The cause of this phenomenon lies in the serious pathology of the walls of the veins and the insufficiency of their valves.
This disease is quite widespread and it is much more common in women. Often, varicose veins begin at working age - about thirty to forty years.
The main risk factor for the development of this disease is an inactive lifestyle.
The benefits of varicose vein healing exercises can hardly be overestimated. Special gymnastics allows you to:
- Improving venous and lymphatic drainage;
- Increase physical endurance;
- Normalization of arterial inflow;
- Increase the tone of the veins;
- Improving peripheral circulation.
If you neglect therapeutic exercises for varicose veins of the legs, it will cause blood stagnation in the affected vessels, in addition, the pressure will increase.
In turn, this will cause water to accumulate in the ankle, ankle, lower leg area, which often exacerbates the pain.
Characteristics of physical activity
Exercises especially for varicose veins of the legs are useful for those who move a little in daily life.
Walking is the easiest exercise and people with this condition should walk every day. It is also quite possible to ride a bike. Swimming is also very useful.
Not everyone knows that not all physical activity is beneficial for varicose veins. Which sport is good for varicose veins and what is bad? Varicose vein removal surgery is often the only solution. We will tell you which type of surgery to choose in a particular case.
There is also special therapeutic gymnastics for varicose veins of the legs. To perform these exercises as effectively as possible, you must follow these rules:
- People who have a sedentary job should do a five-minute warm-up 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 15-30 minutes a day;
- During the day, you should do a few repetitions.
A set of exercises
Phlebologists recommend conducting special exercises against varicose veins in the morning and evening, giving them about 15-30 minutes. At the same time, you can not exhaust yourself, because each person has their own limitations.
Five minutes of continuous exercise will suffice and breaks are recommended. If you feel tired, it is better to postpone the session.
A basic set of exercises for all kinds of diseases
These exercises are suitable for varicose veins of the lower and upper extremities, varicose veins of the pelvis and other diseases:
- Lie on your back, bend your leg, pull on your chest. Then straighten, straighten for a few seconds and pull down. Do the same exercise for the other leg.
- Start, bend your legs and lift up. Straighten them, stop for a second, rejoice again and return to the original position.
- Start, lift the legs up and make rotational movements with the legs, this should be done from the outside and inside. You can then come in and release your toes and feet.
- Sit on a chair, put your heels on the floor. Move your fingers in different directions. Do it 15-20 times.
- Start on the abdomen, hands on the thighs. Take turns lifting each leg as high as possible. Stop at the highest point for a few seconds, then return to your seat. Perform 8-10 repetitions.
- Exercise "Swallow". Stand up straight, lower your arms along your body. Inhale, raise your hands, and then stand on your toes. Take a swallow posture while exhaling. Repeat the exercise 15-20 times.
- Roll from heel to toe, transfer body weight to it. Do 15-20 repetitions.
- For 15 minutes, walk on your heels, toes, lifting your high thighs.
Exercises for the legs
Gymnastics for varicose veins of the lower extremities includes the following exercises:
- Relief of leg veins. You should start, close your eyes and relax as much as possible, breathe deeply and evenly. A few pillows should be placed under the feet - this will allow them to rise by 15-20 degrees.
- Start by bending your legs while placing your feet on the floor. He put his hands on her hips. Gradually inhale, lift your head and body. Hands should be bent at the knees. After a slow exhale, return to the starting position.
- Start, rub your hands along your body, raise your legs 15-20 degrees and hold a small pillow between them. Inhale slowly, bend at the lower back and the buttocks should be removed from the floor. Exhale slowly, returning to the starting position.
- Start, place your hands along your body. Bend your legs and gradually exhale, pulling into the abdomen. Inflated abdomen on inhalation.
- Put your feet together, place your hands along your body. Take a deep breath, slowly lift your fingers, exhale and return to the starting 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.
To reduce the manifestations of varicose veins in the upper extremities, you need to perform simple exercises:
- Lie on your back, put a pillow under your neck. Raise your arms and legs perpendicular to the body, pull the legs towards you. Breathe evenly and deeply. After that, shake hands and feet for 3 minutes.
- Cross your arms behind your head. Slowly rotate the body in both directions. Do 20 repetitions.
- Extend your arms forward, clenching your fists. Open your hands and spread your fingers wide. Do 20 repetitions.
- Stretch your left wrist with your right palm. Raise your left hand as high as possible, and your right hand should resist. Repeat 20 times. Then, lift your hands up, fix them in this position for 20 seconds. Repeat the exercise with the other hand.
- Raise your hands above your head, spread and spread your fists. Perform 80 repetitions. Put your hands down and do the same.
A set of exercises for the pelvic organs
If varicose veins have affected the pelvic organs, the following exercises are recommended:
- ᲡExercise bike ". You should start on your back and imitate the bike with your feet. In this case, your back and lower back should be pressed against the floor.
- Exercise "Scissors". Lie on your back, spread your arms across your body. Perform crossing movements in a vertical and horizontal position.
- Exercise "Vodka". Lie on your back, lean on your shoulder blades, lift your legs up and hold until you feel tired. If you want, you can slightly complicate this exercise by adding flexibility and extension to the knees.
- Half sitting. Stand up straight, spread your legs 30-40 cm wide. Sit slowly and do not lower your knees. Literally for a second, you should stop at this position and then slowly return to the back. Perform 10-15 repetitions.
- Sit on the floor, place your hands behind your back and relax on the floor, stretching your legs. Bend your right leg at the knee, place the leg close to the left knee. Raise and lower the left leg. Perform 10-15 repetitions.
Additional exercises
To treat varicose veins as effectively as possible, additional exercises can be performed throughout the day:
- Stand up straight, put your feet up. Stand on your toes and slowly lower your head. Do 20-30 repetitions. Divide the socks from each other, arrange the heels and do 20-30 lifts again. The same procedure should be done with outstretched heels and flattened toes.
- You need to walk on the ground without removing your socks.
- Put your feet together, spread your arms across your body. Exhale slowly, pulling your shoulders back. When exhaling you should relax and lean forward.
- The starting position is the same. Exhale, raise your hands and stand on your toes. After that, return to the original position while exhaling.
- Buttock compression is very effective. This exercise can be performed on any position of the body.
Exercises for the prevention of varicose veins
To prevent the development of varicose veins, it is also necessary to perform special exercises:
- Start, spread your arms across your body, place your feet directly on the chair. Bend the left and right legs alternately. Do 5 repetitions for each leg.
- Start, spread your arms across your body. Lift your legs and spread them in different directions. In this case, you need to pull the socks and turn the ankle joints to the right and left. Perform 5-7 repetitions.
- In the same position, bend your legs and make rotational movements at the knee joints. Do 5-8 times right and left.
- Lean on your shoulder blades and lift your legs up like a "vodka" exercise. Spread your legs on the sides. Change the position of the legs in the swings. Perform 4-7 repetitions.
- Jump on your toes 10-15 times, stand on your feet and after a few seconds repeat the jump.
Sport
But this does not mean that all sports of varicose veins are prohibited. For example, swimming is very useful, it is allowed in all exercises that can be done while sitting or lying down.
It is also quite possible to practice yoga or Pilates.
ᲛMassage
The benefit of massage for varicose veins is to stimulate blood circulation in the affected areas.
It is advisable that this procedure be performed by an experienced technician.
If you decide to do it yourself, you need to remember that the touch should be as light and gentle as possible. Do not touch the veins that protrude more than others - this can only aggravate the problem.
The diet for varicose veins includes proper nutrition.
The diet should include 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 definitely be in the diet as they prevent the walls of blood vessels from stretching.
No less useful are the plant fibers that ensure the normal functioning of the intestines, which is very important for varicose veins.
Vibration exercises
We roll our heels on the floor, move our legs slightly, and relax. We start knocking heels on the floor. You should feel how the whole body vibrates. To do this, you need to relax so much that the vibration reaches the back. Feel the vibration of your skin.
Gently remove the legs one by one and place them on the floor. We lean on our backs and put our hands on our feet. We begin to actively coward our limbs.
- Exercise "Concussion"
- We try to imagine getting rid of water droplets from brushes and feet.
- We breathe naturally through the abdomen.
These exercises help to create extra vibration, which causes the capillaries to compress and the blood to move more actively. Also, these actions improve the flow of all fluids in the body. The movements are very simple and effective.
- Start with 1 minute and gradually increase the time.
- After "shaking", place your bent legs on the floor, put your hands on your stomach and relax.
- In breathing exercises
Feel the movement of the abdomen while breathing. During inhalation the abdomen cracks, by exhaling we lower the abdominal walls. After a relaxing breathing exercise, we move to a sitting position.
Soothing massage
We complete the complex with a light foot massage. We start with the feet where we need to massage each toe, the arch of the foot as well as the heel.
- Hand massage
- Then, with light stroking movements, move upwards from the leg.
We try to do this massage for 2 to 5 minutes. We put the shin, after the thigh.
- Thigh massage
- While working on one limb, we continue to massage the other leg.
By performing such a set of exercises for varicose veins of the legs, you can maintain their youth, health and beauty. The important thing is to do it not from time to time, but regularly. And do not forget about other methods of treating varicose veins at home.
Contraindications to physiotherapy exercises
- With this disease, under no circumstances should you restart your legs.
- It is not recommended to engage in professional sports that require static training or a serious load.
- It is categorically impossible to gain weight.
- Varicose veins allow only light exercise that does not cause excessive stress.
Varicose veins are a rather unpleasant disease that is quite common. To reduce its manifestations, it is recommended to perform special exercises.
However, it is very important that the exercises be moderate and regular.
Varicose veins treatment exercises - the technique of correct performance, the choice of complex depends on the severity of the disease and neglect.