Varicose veins are a common pathology among men and women after the age of 30, and can also occur at an earlier age. If preventive measures are observed and exercises are performed for varicose veins in the lower extremities, it is possible to stop the development of pathology, to heal weakened vessels and capillaries.
The benefits of exercise therapy
A set of physical exercises for varicose veins helps improve blood flow, increases the patient's physical endurance, strengthens the structure of damaged blood vessels and muscles.
If you do not neglect physiotherapy (exercise therapy), you can significantly ease the course of the disease, relieve swelling and eliminate fatigue in the legs.
Recommended exercises
Exercises for the prevention of varicose veins and treatment of the disease are performed to dilute the fluid inside the vessels, remove swelling of the veins under the skin and return the skin's natural shade.
Allowed:
- Strengthening the leg muscles by involving the hip area;
- Loads on the membrane to regulate blood flow and saturation of blood with nutrients;
- Hiking, riding on a stationary bicycle, with intensive pedaling;
- Swimming in the pool.
Phlebologists advise to regularly attend exercise therapy twice a day for ten minutes. It is advisable to divide the teaching into several blocks - in the morning 5-7 minutes and the same amount before bedtime, which gives preference to less intense loads on the body.
Recommendations from doctors
Exercises for varicose veins in the legs are performed both with the help of a physiotherapist and independently. It is important to keep track of the training load, the flexibility of movements to avoid sudden oscillations, body twists.
Overtime can only harm the patient and complicate the course of the disease. The room should be spacious, ventilated, it is best to do exercises for varicose veins on the legs after waking up. It is important not to forget compression stockings and comfortable shoes.
Wellness complex
Gymnastics for the legs with varicose veins in the lower extremities consists of exercises:
- To reduce leg fatigue in the evening - lie down, lift your legs to a height, hold for approx. 5 minutes;
- Bandage your legs, stretch your arms, raise gently on your toes, stand for 2-3 seconds, walk down;
- Lie on the floor, lift your legs, turn your feet, inward and outward.
Systematic charging prevents the disease from progressing, reduces the risk of one stage of varicose veins flowing into another and eliminates complications.
Gymnastics in the office
Exercises for varicose veins during work, sitting on a chair:
- Lift the leg in a straight position, making circular movements with each limb;
- Lift the foot, place the feet on the toes, 15 passes for each leg;
- Stretch your fingers up, attaching your heels to the floor motionless;
- Perform foot rolls from heel to toe.
For sedentary work, it is recommended to take a 5-minute break every hour. At present, it is useful to perform movements in a standing position:
- The legs together, rising intensely on the tips of the toes, the lower legs;
- Go on heels, straight back;
- Place your hands on an imaginary or real wall shoulder width apart, bend the leg and transfer the weight to it, and throw the other back and raise yourself on your toes, after 10 seconds, shift your legs;
- Tear the heels alternately from the floor, doing the exercise regularly, several times in one approach, at least 20 times a day.
Therapeutic exercises for varicose veins in the legs provide a rest period, and therefore, after 5-10 minutes of exertion on the limbs, you should lie in a relaxed state to regulate blood circulation and restore breathing.
NOTE! Exercise should not cause discomfort in the affected veins, burning, tingling, swelling or other complications of varicose veins. It is important not to forget drug treatment to effectively get rid of the disease.
Jumping Mikulin
In the fight against varicose veins, academic Mikulin's vibration gymnastics has proved itself well. A special exercise for legs with varicose veins includes only special jumps, whose regular implementation will help remove the symptoms of varicose veins.
- After waking up, stand up straight, stretch your arms along your body while inhaling, rising on your toes by an inch. When exhaling, lower your legs sharply to the floor.
- When you hit with the heels, the body will receive a slight tremor, the push will direct the blood through the vessels upwards, as a result, the vessels will be cleared from the inside.
- Mikulin's special jumps must be performed at least 60 times a day; you can not turn the exercise into intense studs. Movements must be smooth, precise, every 20th push - a break of 10 seconds.
Such exercises are useful in combination with exercises for varicose veins in the small pelvis, which often develop during secondary and subsequent pregnancies, with a strong load on the pelvis.
A set of exercises for the pelvic organs
Physiotherapy exercises help strengthen the walls of blood vessels, improve blood flow. It is useful to perform the following exercises:
- Bicycle - in an inclined position imitation of cycling at feet;
- Scissors - alternative crossing of the legs;
- Semi-squats - not below the knee;
- Compression of the buttocks is a Kegel exercise shown to expectant mothers for a painless delivery.
After training with varicose veins, self-massage of legs and thighs is useful to stabilize blood flow, remove harmful elements at the cellular level and relieve fatigue.
It is helpful to make light strokes from the ankles to the knees and rub the lower legs in a circular motion. You can use a nourishing or moisturizing cream that is natural or anti-varicose, purchased at the pharmacy.
At the end of the exercise set, it is recommended to swallow - straighten your back, stand straight, arms relaxed and lowered along the body. When inhaling, arms up, when exhaling, swallow.
During exercise therapy, drink a small amount of fluid, just moisten your 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 allow for drug treatment. The doctor assures that with regular performance of simple exercises you can improve the mobility of the joint, improve the elasticity of the muscle tissue.
Gymnastics is performed in any position:
- Sitting on a chair - lift both feet tightly on toes, stretch the limbs forward and perform circular movements of the feet, popular rolls from toe to heel and vice versa.
- Lying on the bed - lie on your stomach, bend your knees, hit your buttocks with your heels, then lift your legs alternately and hold until a slight feeling of fatigue.
- Lying on the floor - a bicycle, scissors, take turns to lift the legs up and shake vigorously on the feet.
- Standing - stand on your toes and fall sharply on your heels, spread your arms to the sides. Do light squats.
Dr. Bubnovsky advises to divide the exercise set 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 best to replace running with vigorous walking, swimming in the pool. Exercises for varicose veins in the lower extremities according to the Bubnovsky method are available for each patient, regardless of the stage of varicose veins and the person's age.
Preventive training
With varicose veins, leisurely walking, cycling for about 10-20 minutes a day, a contrast shower, swimming pool exercises are helpful, which help remove swelling and relieve the patient's general condition.
It is recommended to get rid of the habit of throwing legs in a sitting position and disturb the blood circulation. It is also worth limiting walking in high heels, reducing the load on weak blood vessels and capillaries.
In the evening it is recommended to make a bath for tired legs, with the addition of a decoction of herbs of medicinal plants (chamomile, sage, eucalyptus), essential oils of citrus, juniper. When resting, position yourself so that the heels are above the level of the buttocks.
In addition to exercise and drug therapy, it is important to monitor the diet, eat food slowly, fractionally, without overeating, especially before bedtime. It is important to avoid severe jumps in body weight.
An important role in the prevention of varicose veins is played by everyday shoes, they must be in size, of high quality and comfortable. In the initial stage of varicose veins, pay attention to compression stockings, choosing their size on the advice of a phlebologist.
Prohibition
What exercises for the legs with varicose veins at home can not be performed:
- Jump rope (intense strain on the veins, an exercise can provoke a blood clot to break off);
- Exercises with a load (kettlebells, barbells, etc. );
- Prolonged exercise on a stationary bike (congestion of veins, dysfunction of the blood flow);
- Current discharge (vascular tone);
- Gymnastic stretching (bloating of veins, damage to weakened capillaries).
- Intense running, for speed, long distances (load on the legs)
For patients with varicose veins, power loads are excluded. A good alternative is a pool or step aerobics. The gym will be available after complete elimination of the disease on the recommendation of 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 fairly common pathology that significantly impairs human quality. It is very difficult to fully recover from this disease, but to ease its course it is worth doing special exercises.
Varicose veins are called stable expansion and elongation of veins, accompanied by thinning of their walls and the formation of so-called nodules. The cause of this phenomenon lies in the severe pathology of the walls of the veins and the inadequacy of their valves.
This disease is quite common and it is much more common in women. Varicose veins often begin in working age - around thirty to forty years.
The biggest risk factor for developing this disease is an inactive lifestyle.
The benefits of therapeutic exercises for varicose veins can hardly be overstated. Special gymnastics allows you to:
- improve venous and lymphatic outflow
- increase physical endurance
- normalize arterial inflow
- increase the tone of the veins;
- improve peripheral circulation.
If you neglect therapeutic exercises for varicose veins in the legs, this causes blood stagnation in the affected vessels, in addition, the pressure increases.
In turn, this will lead to accumulation of water in the ankles, feet, lower legs, which often aggravates pain.
Functions of physical activity
Especially exercises for varicose veins in the legs are useful for people who move a little in everyday life.
Walking is the simplest exercise and people with this condition should walk every day. It is also quite possible to cycle. Swimming is also very useful.
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There is also a special therapeutic gymnastics for varicose veins in the legs. To perform these exercises as effectively as possible, the following rules must be followed:
- 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 given 15-30 minutes a day;
- during the day, perform several repetitions.
A set of exercises
Phlebologists recommend performing special exercises against varicose veins in the morning and in the evening, giving them about 15-30 minutes. At the same time, you can not bring yourself to exhaustion because each person has his or her own limit to physical abilities.
Continuous training for five minutes will suffice and it is recommended to take breaks. If you feel tired, it is better to postpone the session.
The main set of exercises for all types of illness
These exercises are suitable for varicose veins in the lower and upper extremities, for varicose veins in the small pelvis and other forms of disease:
- Lie on your back, bend your leg and pull it to your chest. Then straighten it, straighten it for a few seconds and lower it. Do the same exercise for the other leg.
- Lie down, bend your legs and lift up. Straighten them, hold them for a second, bend them again, and return to their original position.
- Lie down, lift your legs up and make rotational movements with your feet, this should be done outwards and inwards. Then you can bend and loosen your toes and feet.
- Sit on a chair, rest your heels on the floor. Move your toes in different directions. Do 15-20 times.
- Lie on your stomach with your hands to your hips. Shift each leg as high as possible. At the highest point, linger for a few seconds and then return to the place. Do 8-10 reps.
- Practice "swallowing". Stand up straight, lower your arms along your body. Inhale, lift your hands up, and then stand on your toes. When you exhale, take the swallow position. Repeat the exercise 15-20 times.
- Roll from heel to toe and transfer body weight to it. Do 15-20 reps.
- For 15 minutes, walk on heels, toes, with a high hip lift.
Exercises for the legs
Gymnastics for varicose veins in the lower extremities includes the following exercises:
- Relief of the veins in the legs. You should lie down, close your eyes and relax as much as possible while breathing deeply and evenly. More pillows need to be placed under your feet - this will allow them to be raised by 15-20 degrees.
- Lie down, bend your legs while placing your feet on the floor. Put your hands on your hips. Inhale gradually, lifting your head and your body. Your hands should slide to your knees. After a slow exhalation, you return to its original position.
- Lie down, knead your hands along your body, lift your legs by 15-20 degrees and hold a small pillow between them. Inhale slowly, bend your lower back, and your buttocks should be torn off the floor. Exhale slowly, returning to its original position.
- Lie down, put your hands along your body. Bend your legs and gradually pull into your abdomen. When you inhale, inflate your stomach.
- Put your feet together, place your arms along your body. Take a deep breath, rise slowly on your toes, exhale and return to the original position.
Regular performance of special exercises for the lower extremities will reduce the manifestations of venous insufficiency, suspend the development of the disease and reduce the threat of dangerous complications.
To reduce the manifestations of varicose veins in the upper extremities, perform simple exercises:
- Lie on your back, place a pillow under your neck. Lift your arms and legs perpendicular to your body, pulling your feet towards you. Breathe evenly and deeply. Then vibrate with your arms and legs for 3 minutes.
- Cross your arms at the back of your head. Turn the body slowly in both directions. Do 20 reps.
- Stretch your arms forward, clench your fists. Open your palms while spreading your fingers wide. Do 20 reps.
- Squeeze your left wrist with your right palm. Raise your left hand as high as possible while the right one should resist. Repeat 20 times. Then lift your hands up, secure them in this position for 20 seconds. Repeat the exercise with the other hand.
- Lift your arms over your head, tie and stretch your fists. Do 80 reps. Put your hands down and do the same.
A set of exercises for the pelvic organs
If varicose veins have touched the pelvic organs, it is recommended to perform the following exercises:
- Exercise bike ". You should lie on your back and with your feet mimic cycling. In this case, your back and lower back should be pressed to the floor.
- Practice "scissors". Lie on your back, stretching your arms along your body. Make crossing motions in vertical and horizontal position.
- Motion "birch". Lie on your back, lean on your shoulder blades, lift your legs high and hold until you feel tired. If you want, you can complicate this exercise a bit by adding flexion and extension at the knees.
- Half squats. Stand up straight, spread your legs 30-40 cm wide. Sit down slowly while not falling below the knee. Literally a second you have to linger in this position and then slowly return. Do 10-15 reps.
- Sit on the floor, put your arms back and rest them on the floor, stretching your legs. Bend your right leg at the knee, place your foot near the left knee. Lift and lower your left leg. Do 10-15 reps.
Additional exercises
To make the treatment of varicose veins as effective as possible, additional exercises can be performed during the day:
- Stand up straight, put your feet straight. Get up on your toes and lower yourself slowly. Do 20-30 reps. Divide the socks apart, put the heels together and do another 20-30 lifts. The same procedure should be performed with spread heels and flat toes.
- You should walk on the spot without taking your socks off the floor.
- Put your legs together, stretch your arms along your body. Breathe slowly and bring your shoulders back. As you exhale, relax and tilt your head forward.
- The starting position is the same. Take a breath, lift your arms and stand on your toes. Then return to its original position by exhaling.
- Squeezing the buttocks is very effective. This exercise can be performed in any position in the body.
Exercises for the prevention of varicose veins
To prevent the development of varicose veins, it is also necessary to perform special exercises:
- Lie down, stretch your arms along your body, place your legs straight on a chair. Bend the left and right feet alternately. Do 5 reps for each foot.
- Lie down, stretch your arms along your body. Lift your legs up and spread out in different directions. In this case, pull the socks back and turn the ankle joints to the right and left. Do 5-7 reps.
- In the same position, bend your legs and make rotational movements in the knee joint. Do 5-8 times right and left.
- Trust the shoulder blades and lift your legs up, as in the "birch" exercise. Spread your legs to the sides. Change the position of the legs in swings. Do 4-7 reps.
- Jump on your toes 10-15 times, stand on your feet, and repeat the jumps after a few seconds.
Sport
But that does not mean that all sports for varicose veins are banned. For example, swimming is very useful, all exercises that can be performed while sitting or lying down are allowed.
It is also quite 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 the veins that protrude more than others - this can only aggravate the problem.
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. Be sure to eat foods rich in vitamin C.
In addition, seafood should definitely be present in the diet as they prevent stretching of the blood vessel walls.
No less useful are plant fibers, which ensure the normal function of the intestine, which is very important for varicose veins.
Vibration exercises
We lower our heels to the floor, move our feet slightly apart and relax. We start knocking our heels on the floor. You need to feel how your whole body vibrates. To do this, relax so much that the vibration reaches the head. Feel your skin vibrate.
Gently shake our legs one by one and lower ourselves to the floor. We lie on our backs and stretch our arms with our legs up. We begin to actively sweep with our limbs.
- Train 'Shake'
- We try to imagine shaking water droplets off brushes and feet.
- We breathe naturally with our stomach.
These exercises help create additional vibrations that cause the capillaries to contract and push blood more actively. These actions also improve the flow of all fluids in the body. The movements are very simple and effective.
- Start with 1 minute and gradually build up the time.
- After the "shake", lay your bent legs on the floor, lay your palms on your stomach and relax.
- Breathing exercise
Feel the movement of your stomach as you breathe. Upon inhalation, the stomach inflates, with exhalation we lower the wall of the stomach. After a relaxing breathing exercise, we go to a sitting position.
Relaxing massage
We end the complex with a light foot massage. We start with the feet, where you have to massage each toe, the arch of the foot and the heel.
- Foot massage
- Then move upwards from the foot with light strokes.
We try to perform this massage for 2 to 5 minutes. We stroke the shin after the thigh.
- Thigh massage
- After working on one limb, we continue to massage the other leg.
By performing such a set of exercises for varicose veins in the legs, you can preserve their youth, health and beauty. The most important thing is to do this 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, you should under no circumstances overload your legs.
- It is not recommended to practice professional sports that require static exercises or severe loads.
- It is categorically impossible to lift weights up.
- With varicose veins, only light exercises that do not cause unnecessary stress are allowed.
Varicose veins are a rather unpleasant disease that occurs quite often. To reduce its manifestations, it is recommended to perform special exercises.
However, it is very important that the exercises are moderate and regular.
Therapeutic exercises for varicose veins - the correct execution technique, choice of a complex depending on the complexity and neglect of the disease.