Our bodies are designed to be in motion, but for those battling varicose veins, every step can be a painful reminder of the challenges they face. Varicose veins are twisted, enlarged veins that lie just under your skin, usually on the legs and feet. It happens due to lack of movement, obesity, and pregnancy. Lack of movement results in poor blood circulation due to which blood accumulates in the veins. This damages the valves of the vein which leads to varicose veins.
Studies reveal that regular exercise can help to improve blood circulation and tone your muscles thereby reducing the risk of developing varicose veins. Here are 6 exercises suggested by Delhi’s top laparoscopic surgeon for varicose veins Dr. Amita Jain that can give you some relief from the condition.
Walking
Walking is a gentle yet powerful exercise that gets our blood flowing and strengthens the calf muscles. By increasing blood circulation, walking helps reduce the pooling of blood in the legs, easing the strain on weakened veins. Aim for at least 30 minutes of brisk walking each day, immersing yourself in the beauty of nature or strolling through your favorite urban landscape.
Leg Lifts
Leg lifts are exercises that involve lifting and lowering your legs while lying down. No equipment is required for this exercise. Lie on your back, raise your legs vertically, and hold for a few seconds before lowering them. This exercise will stretch the hamstring and quad which will aid in blood flow from the legs back towards the heart. Leg lifts promote blood circulation and strengthen the muscles in your thighs, calves, and ankles, reducing the risk of varicose vein complications.
Cycling or Bicycle Legs
Engaging in cycling exercises, whether on an actual bicycle or a stationary bike, can help improve blood circulation in the legs. When you pedal, the muscles in your legs contract and relax, squeezing the veins and pushing blood upward toward the heart. This action facilitates the return of blood from the lower extremities and helps to alleviate the pooling of blood in the affected veins. It strengthens your calf muscles.
Strong muscles in the legs can provide better support to the veins, reducing pressure and decreasing the likelihood of varicose veins worsening. Furthermore, cycling is a low-impact exercise that puts minimal stress on the joints, making it a suitable option for individuals with varicose veins who may have limitations or discomfort during higher-impact activities. It allows for a cardiovascular workout without placing excessive strain on the affected veins.
Even without a bicycle, you can flex your leg muscles by laying on your back, drawing your knees toward your chest, and pedaling them.
Ankle Rotations
Sit comfortably, either on a chair or the floor, and lift one leg off the ground. Begin by rotating your ankle in a clockwise direction, then switch to counter-clockwise. This exercise improves blood flow, relieves tension, and stimulates the calf muscles and surrounding tissues, promoting healthier veins.
Heel-to-Toe Rocking
Stand with your feet shoulder-width apart and slowly shift your weight from your heels to your toes, rolling your feet gently. This exercise strengthens the calf muscles, improves circulation, and encourages the natural pumping action of the legs, assisting in the reduction of varicose vein symptoms.
Yoga
Yoga can help improve circulation and strengthen leg muscles, which may alleviate symptoms and reduce the appearance of varicose veins. Certain yoga poses, such as inversions and legs-up-the-wall poses, can help reduce pressure on the veins and promote blood flow.
Embrace these exercises with dedication and say goodbye to varicose veins. However, it is always a good idea to consult a physician before starting an exercise regimen.
Dr Amita Jain is a surgeon with highest degree of professional competence, precision and surgical craftsmanship. Performed all complicated general surgery procedures with in depth knowledge of invasive and few minimal invasive and onco surgical techniques. Underwent special training in trauma, executed various trauma-related complex life-saving neurosurgical procedures, reconstructed injured mangled limbs and performed vascular and reconstructive procedures with critical care.
Dr Amita Jain holds 28 plus years of rich experience in Trauma and General Laparoscopic Surgeries (including Gallbladder stone removal, appendix removal, hernia repair surgery, piles and fissure surgeries). She was the Professor Surgery of at the Army College of Medical Sciences and Base Hospital Delhi Cantt. In 1994 she was commissioned as Surgeon under the United Nations Mission in Congo. From 2020 to 2022, she worked with Bansals Hospital. Currently, Dr Amita Jain is the Senior Consultant, (Speciality: General and Laparoscopic Surgeon) at Artemis Lite Hospital, New Delhi