Varicose veins, as you may know, is a common concern faced by many individuals. It can affect daily lives of people in several ways.

Did you know that the discomfort caused by varicose veins can be reduced by exercise? Regular exercise can help you get great relief from varicose veins.

Are you looking for proper exercises for your varicose veins? Mykare Health has got you covered!

In this blog, we will walk you through some simple exercises you can practice to bring a difference to your varicose veins. Get ready to kick varicose veins to the curb. Let’s dive in!

Understanding Varicose Veins

Varicose veins are enlarged veins which are usually seen in legs. It can also occur in the face in some cases. It occurs when your veins get overfilled with blood. The veins usually have a red or bluish purple color.

Varicose veins can be painful. There are several factors that can cause varicose veins. Some of the common causes are:

• Genetics
• Age
• Obesity
• Gender
• Pregnancy
• Standing or sitting for long periods

Some common symptoms of varicose veins can include the following:

• Twisted and bulged veins
• Pain or heaviness in legs
• Swelling and cramps in lower leg
• Itching or burning in affected areas
• Discoloration of skin around the affected areas

Importance Of Exercise In Reducing Varicose Veins

Exercise can help improve the blood circulation in our body and help in toning the muscles. In that way, exercise plays an important role in managing varicose veins.

Here are certain things that you must be mindful of:

• Even though exercise cannot cure varicose veins, it can definitely lower the discomfort you are feeling. You can also prevent varicose veins by proper exercises if you are not suffering from it.

• Exercise will also help in strengthening the vein walls. It makes the walls resistant to the pressure that can cause varicose veins.

• In addition, practising regular exercise can help in proper weight management which decreases the likelihood of varicose veins. Exercise is also beneficial for your heart, helping in improving overall cardiovascular health.

• You should also keep in mind that there are some necessary precautions you should take while engaging in exercises to reduce varicose veins. Make sure to choose exercises with low impact and avoid high impact exercises.

• High impact activities can put pressure on your veins so it is better to avoid that. You should also consider using compression stockings while exercising.

• It is also important to stay hydrated and exercise according to your body. Listen to your body and do activities according to your capacity.

What Are The Exercises For Varicose Veins

As we have discussed, physical exercise is important to lower the symptoms of varicose veins. Even just changing your standing or sitting position can help in preventing varicose veins.

Exercises can be greatly beneficial as it boosts the ability of your body to circulate blood from the leg to the heart. Let’s look at some simple exercises that can help you fight varicose veins.

Walking or running: Walking and running are simple workouts. But they carry many benefits. Walking can increase blood circulation. It will help in managing varicose veins.

If you make walking a daily habit, you will have a reduced chance of developing varicose veins. So, walking is beneficial for everyone regardless of the condition or age.

Running also helps in maintaining and improving cardiovascular health. Running is usually recommended for young individuals. Walking is a suitable exercise for elderly individuals.

Make sure to wear proper walking or running shoes while exercising. Choose exercising according to your health and capacity. It is important. You can start by walking or running 15 to 20 minutes a day.

Bicycling: Riding a bicycle is beneficial for varicose veins. Your calf muscles will get strengthened by bicycling. It will also help in weight loss and reducing stress.

Make sure to not go cycling during hot weather as it can dilate your veins. It should be followed in walking or running as well.

There is also an alternative for outdoor cycling. Indoor cycling or bicycle legs is a method you can do at home. Lie on your back and bring both of your legs upwards. Pedal the legs just like you are riding a bicycle. This method is also called air cycling.

Leg lifting: Leg lift is also an exercise you can do at home. You can do this by sitting down or laying down on the floor.

If you are doing it laying down, lift one leg from the ground and hold it in position for a few minutes. Make sure to keep the leg straight. Lower the leg and repeat in with the other leg.

You can start by doing it 10 to 15 minutes daily. Slowly increase the time as you can.

Ankle rotation: Varicose veins start near the ankles for some individuals. Ankle exercises are thus beneficial for controlling varicose veins.

You can do this by sitting or standing on the ground. Keep your feet flat and lift one leg. Rotate the ankle in a circular motion, in both directions. Repeat it a few times.

Apart from these exercises, you can also try swimming, calf raises, lunges, and yoga to control varicose veins. Those who do not have the condition can also practice these exercises. It reduces the chance of developing varicose veins.

Tips For Adopting Exercise In Your Routine

• Start in a slow pace and improve gradually
• Practice low impact exercises
• Exercise according to your body’s capacity
• Stay hydrated
• Exercise along with other lifestyle changes