A Guide to Smart Exercise with Varicose Veins

Posted on October 24, 2022

Varicose or “spider veins” occur when blood flow cannot travel back to the heart from your feet or legs. This is referred to as venous insufficiency. These veins become twisted, sometimes leading to swelling and discomfort. In addition to age, pregnancy, or genetic conditions, long periods of sedentary action (little to or no physical activity and exercise) or extra body weight can contribute to this health issue. While not a cure-all, physical activity is the most effective way to combat a stationary lifestyle or weight gain. Becoming more active might even reduce your overall risk of developing vein disease.

Exercises to Avoid

Before beginning strenuous activity to alleviate your spider vein problem, it is important to identify and avoid exercises that put excessive pressure on varicose veins. Common examples of activities to avoid include running and weightlifting due to their intensity and strain, but you should also be mindful of the harm that might come with other intense movements such as sit-ups, crunches, squats, or even extended Yoga poses.

Safe Exercises for Healthy Veins

So, what types of exercise should you try? In order to avoid causing any additional harm, low-impact workouts are best for treating or potentially avoiding varicose veins. Specialists suggest the following workouts:

1. Calf Raises

Start by simply lifting your heels off of the ground. Find a chair or surface to grasp for balance and lift yourself onto your toes ten to fifteen times per session. Optimally, aim for two sessions a day for best results.

2. Thigh Raises

This exercise sounds complicated but is actually something we do every day in different settings. Begin by sitting in a chair and then standing up ten to fifteen times in a row. Take a brief rest, and then work through the routine again. This activity is sure to get the blood flowing in your legs while requiring minimal effort.

3. Swimming

We all know that swimming is great exercise, but it can also help reduce the potential for varicose veins. This fun activity strengthens your leg muscles while improving circulation. Swimming might even shrink varicose veins that have not yet appeared on the surface of your skin. 

4. Walking

This effective workout is a favorite across the board. Walking is easy on the joints while building and stretching your calf muscles at the same time. Enjoying a thirty-minute walk each day stimulates strong blood flow and healthy veins. 

5. Cycling:

Another low impact activity, cycling on a bicycle or exercise machine strengthens calf muscles and assists in improving blood flow in the legs. Pedaling improves circulation while also burning calories and developing better health patterns. Similar to other options mentioned, cycling also reduces the risk of developing varicose veins through safe movements.

The vein specialists at Varicosity Vein Clinic offer experience and compassion when it comes to your vein health. If you have questions regarding safe exercises or you are searching for minimally invasive procedures or options, please contact us here Varicosity Vein Clinic.