Varicose veins are a result of poor circulation in your legs. When the blood is not flowing properly, it pools up in the veins, and causes them to bulge out and become cord-like. General exercises can help work the blood out of your legs and back into your system. See Doctor Jo’s blog post about this at:
The first exercise will be a simple straight leg raise, but with a hold at the top. Lie down on your back, and straighten out the leg you want to work. Bend the other one up for a target. Slowly lift the straight leg and hold it when it gets level to the other leg. If you can, hold it 5-10 seconds, and slowly come back down. Using gravity will help get the blood moving out of your leg as well as using the muscles as a natural pump. Start off with ten of these and work your way up to 20-25.
The next exercise will still be on your back. Bring both legs up in the air with your knees bent, like you are sitting on a bicycle. Now rotate the legs around like you are riding a bicycle. Try to do this for 30 seconds to one minute. You can also alternate sides pushing one leg out and bringing the other in, like a reverse stair stepper.
Now you will stand up. This exercise is a calf or heel raise. Use a counter or sturdy chair to hold onto if you have balance issues. Slowly lift your heels off the ground coming up on your toes, and slowly come back down. Start off with ten of these and work your way up to 20-25.
Finally, you will do a squat. Spread your feet out to about shoulder width apart. Try to keep your heels down on the ground, and stick your bottom back as you are squatting down. Don’t let your knees go past your toes. If you have balance issues, you can put a chair behind you. Start off with ten of these and work your way up to 20-25.
DVT (Deep Vein Thrombosis) Prevention Exercises:
Hamstring Stretches for Tight or Sore Hamstrings:
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
Varicose Veins Help: