Such a disease as varicose veins is familiar to many. Some suffer from it all their lives, being forced to take special medications. However, you can alleviate your condition not only with the help of medications, but also with the help of physical activity. What exercises for varicose veins of the legs exist and how to do them correctly?
What is varicose veins?
Before considering what exercises should be done with varicose veins of the legs, you should generally understand what it is. So, as you might have guessed, this disease is directly related to the legs. We all know that the blood through our veins and vessels moves both down from the heart, and up to it. It is always more difficult to move up, and therefore there is a special mechanism in the veins that does not allow blood to flow back. These are a kind of valves that block the way down. It is the malfunctions in the operation of these valves that ultimately lead to the occurrence of varicose veins: the blood in the legs stagnates, begins to put pressure on the vessels, which makes them dilate and bulge. The same “nodes” appear on the legs, swollen, clearly visible and perfectly palpable veins. This is varicose veins, which, if you start it and do nothing to stabilize the situation, can cause very sad consequences.
Symptoms of the above problem
You can recognize varicose veins by several characteristic signs. Firstly, it is a constant pain in the limbs. They say "twists legs" about such pain. Secondly, it is the appeared pigmentation on the legs, usually in their lower part. This pigment will be a dark brown hue.
The third sign of the onset of the disease is bulging veins, which can be clearly felt, and not just seen. And finally, the color of these veins will be from dark blue to red.
Causes of the occurrence and development of varicose veins
There are several possible reasons why people have such a problem as varicose veins. And the first one is genes, in other words, heredity. If mom or grandmother have varicose veins, it is more than likely that the daughter or granddaughter will have it too. And if several family members suffer from this disease, then the descendants (especially the female sex) cannot be avoided either.
The second “risk factor” is a sedentary lifestyle. It doesn’t matter whether he is standing or sitting, whether you are an office plankton, a teacher at school, or a consultant at a clothing store. If a person at work has to stand a lot or sit at a computer, the blood in his legs stagnates. Hence, there is a high probability that sooner or later varicose veins will “come to visit” this person.
In women, the appearance of varicose veins is strongly affected by pregnancy, since an expanding uterus compresses the veins in the abdominal cavity. In addition, the postpartum period of carrying the baby in its arms is also dangerous for women - the first year of its life. The baby weighs a lot, and constant physical activity (after all, he sits a lot on the arms of his mother) does not have the best effect on the legs of a young mother. According to statistics, in half of women who are predisposed to varicose veins, this disease appears just during or after pregnancy.
Speaking of physical labor, it should be mentioned that it is also a factor causing the aforementioned vein expansion. If a person is predisposed to such an ailment, if he has weak vessels, he categorically must not lift anything heavier than a pillow. However, as a rule, rarely does anyone follow such a ban. What to do, again, if you are a mother / father and you need to carry your baby in your arms?
Overweight also contributes to the aforementioned ailment, as well as the habit of sitting cross-legged, frequent sneezing or coughing, regular constipation - in general, all that leads to an increase in intra-abdominal pressure. It should also include the use of alcohol, and even stress.
Finally, another risk factor is improperly selected clothing or shoes. Frequent or constant wearing of high-heeled shoes (and even more so with a stiletto heel) contributes to the development of varicose veins, just like tight-fitting trousers, tight knee-high socks or tight-fitting underwear. Clothing should be as comfortable as possible and not tightening, not restricting movements, and it is advisable to choose shoes so that the sole is as flat as possible on the ground. Then the risk of varicose veins is minimized.
How to deal with varicose veins
It is clear that physical exercises of different types and different durations are good for varicose veins for the legs. However, besides them, is there anything else that is an effective tool in the fight against this disease?
Of course, there are, and first of all, these are a variety of medications. Among them is Detralex, which is one of the most popular, yet effective and expensive. It has cheaper analogues - for example, “Flebodia”, “Venozol”, “Venarus” and so on.
Pills help well when the disease is not at a serious stage, when it was, so to speak, “caught” on time. Along with tablets, you can treat your feet with a variety of gels and ointments, you can wear special tights or wrap limbs with elastic bandages. As a rule, the doctor prescribes a comprehensive treatment, which, in addition to medicines, includes physiotherapy exercises, as well as a certain diet. By the way, many people like to put medical leeches on their sore feet - this is also considered a very effective procedure.
In addition to drugs, an excellent tool in the fight against varicose veins of the legs is laser treatment of the diseased surface. Some consider this to be the most effective method. The laser heats the capillaries located on the skin surface without affecting the skin itself and without heating the latter. After such a “treatment”, the vein simply dissolves, but if there is no diseased vein, there is no problem. The advantage of laser exposure is that, firstly, the procedure is painless and well tolerated by sick people, and secondly, the doctor can control the entire process and direct the beam to the right place.
Another method to combat varicose veins is called sclerotherapy. This is the introduction of a special agent into the vein, which seems to clog it - just as a "spoiled" valve passing blood would make. The only difference is that this drug does not exert pressure on the walls of the vessels - on the contrary, they seem to stick together, and a blood clot does not form. Over time, as with laser therapy, this vein simply disappears.
Finally, the last and really extreme way to fight is surgery. This is necessary already at an advanced stage, when nothing else can help and the risk of death is great. The diseased veins are removed, and the smaller ones adjacent to them are ligated so as to subsequently resolve.
And now, when, finally, acquaintance with the disease and methods of dealing with it is completed, we can proceed to the question that interests us the most - what exercises to do with varicose veins of the legs. Consider this aspect in more detail below.
Exercises for legs with varicose veins
First of all, you need to understand that not all physical exercises can be done with varicose veins. This is fundamentally wrong error, not all exercises will be useful to sore feet. For example, those who assume a long stay in the same position will only harm them. Next, we will examine in more detail which exercises for the treatment of varicose veins on the legs will not be effective, but for now let's get back to what you can still do.
Preliminary gymnastics
Before you get out of bed in the morning, you need to do the following several gymnastic elements - lying directly in bed. This is necessary in order to get on your feet painlessly and after that proceed to the basic procedures - exercises against varicose veins of the legs. So, first you need to make the following manipulations:
- Pull the socks of the feet toward you and back.
- Turn stops alternately left and right.
- Turn in feet in a circle.
All these mini-exercises need to be done smoothly, without sudden movements. First, you can start with three to five repetitions, then bring their number to ten to fifteen.
Exercises against varicose veins of the legs: what and how
As has just been said, all exercises need to be done smoothly and calmly, no rush, no jerks. Classes should bring fatigue, but it should be pleasant fatigue, and not shortness of breath of a driven horse. Therefore, if it became very painful, it is advisable to stop.
The next point that is important to remember: medical gymnastics is aimed at all muscle groups, and not just at the legs. And you need to start from top to bottom - from the neck to the legs. Stretch the cervical spine using tilting and rotating the head to the sides and back and forth. In the same way as with exercises in bed, you can start with a small figure, and subsequently gradually increase the load from time to time.
After the neck you need to stretch your shoulders. Swing your arms to the sides, rotate your arms in the elbow, bend in different directions, rotate the torso with and without arms - this is just a few list of exercises from this category, familiar to everyone else from school physical education lessons. Then comes the back (leaning forward is an ideal exercise; do not immediately try to lean to the ground, you can also break in the lower back - initially you can get by with "little blood"; it is also recommended to make a "cat": in a standing position on all fours, bend your back up and down like a cat stretching).
After completing all the above procedures, you can “smoke” a couple of minutes and then go on to the exercises for legs with varicose veins.
Standing exercises
All exercises from varicose veins on the legs can be divided into two categories - according to the method of execution: standing or lying down. In general, there are also exercises that are done while sitting, but with the aforementioned disease, this position is strictly prohibited.
So, standing exercises. The most desirable gymnastics here is foot rolls from toe to heel. This exercise is very useful for leg edema with varicose veins, and even if the legs do not swell, it is worth doing: it certainly will not do any harm, but it will have a positive effect on damaged legs. It should also include walking in place without taking off the socks from the floor.
It would seem that the simplest swing of the legs - but nevertheless this exercise is highly recommended by doctors for varicose veins. It is necessary to wave limbs both back and forth, and in different directions alternately.
Rotation of the foot. This exercise from varicose veins on the legs requires some support. Grasping on it and transferring the entire weight of his body to one leg, the second must be lifted and rotated by it in the air, trying to keep it as straight as possible. At first, it will not work out well, and the leg will look more like a shriveled worm, but over time everything will turn out in the best way.
The following exercise for varicose veins on the legs looks like this: you need to stand up, spreading your legs shoulder-width apart and lowering your hands at the seams. Taking a deep breath, the hands smoothly rise up and close above the head. At the same time, it is also necessary to slowly rise on tiptoe, and once in this position, raise one leg back in such a way as to obtain a position resembling a “swallow”. The arms are diverted to the sides. Then you need to do all the above manipulations with the other leg.
Another exercise for the legs with varicose veins is conditional. It is not forbidden to use, but it is allowed with caution - that is, only as long as it does not cause pain and generally any inconvenience. At the slightest discomfort, it is recommended to quit this exercise and not return to it over the next few weeks. This is an elementary squat. You need to squat very slowly and do not start immediately from a large number of times.
Classes lying
And also, what exercises are possible with varicose veins of the legs? Those that are carried out in a lying position - for example, “scissors” and / or “bicycle”. In addition, in the presence of a fitball (a special large ball for fitness and sports in general), it is recommended to carry out the following exercise: lie on the floor on your back, put your feet on the fitball and move it under the limbs. You can vary this exercise: to roll under your feet is not a fitball, but a small ordinary ball. Such gymnastics is good for blood vessels and positively affects their condition and well-being of the legs.
Another exercise for varicose veins in the legs is the following: lying on your stomach, alternately lift up one or the other leg. You can alternate lifts: then do it alternately, then lift both legs together. Also a good example of such therapeutic exercises is the following: lie on your back, bend your leg at the knee, and pull it to your stomach. And then straighten up and return to the place.
Another good exercise looks like this: you need to land on your back, bend your legs at the knees, put straightened hands on your hips or along them. Without taking your feet off the floor, you should raise your head, shoulders, chest and reach for your knees.
The next exercise is performed on its side. Leaning on the elbow, it is necessary to bend in the knee the same leg on which side the person is (if on the left, then the left, if on the right - then, respectively, the right), and stretch the opposite one forward. Pull the sock (but smoothly and slowly!) Onto yourself, then away from you. After this, the leg needs to be raised up and lowered back, but not to touch the floor with it, and try to fix the weight for the longest possible time.
Dr. Bubnovsky
All kinds of exercises from varicose legs and not only there is a huge amount. You can choose from them that will appeal to this particular person. However, among all these exercises, there is also a special complex developed by the famous doctor Sergei Bubnovsky. This specialist treats scoliosis, various injuries of the spine, hernia, problems with the legs, blood vessels, joints, muscles and so on. Branches of the center of this doctor exist in almost all major cities, and there, if necessary, you can contact without problems.
Sergey Bubnovsky developed a special system of exercises aimed at strengthening venous vessels and relieving pain in the legs. The basis of its complex is proper breathing. In general, breathing exercises Bubnovsky assigns a significant place in his system. In addition, he recommends performing such exercises that allow you to focus on the abs, imply a general stretch and, of course, are aimed at training the hip joints. Exercises from varicose veins on the legs according to Bubnovsky, as a rule, are performed with slow relaxing music.
Prohibited Exercises
As mentioned above, not all leg exercises for varicose veins are practical. There are those that are categorically not recommended. This, for example, jogging - not for speed, nor for long distances; jumps - any, and even with a rope; quick squats; active stretch marks; strength exercises - including with a barbell, and with dumbbells, and with weights; sitting exercises with legs down - and so on.
Preventative measures
If there is no varicose yet, but there is already fatigue in the legs, you can use the following recommendations for exercises to prevent leg varicose veins:
- Never sit cross-legged.
- Arriving home and taking off his shoes, do foot baths and a light massage with stroking the feet.
- Resting in a prone position, you must try to keep your legs above the buttocks - for this you can put at least a pillow under them.
- With prolonged standing or sedentary work, every forty minutes you should do an exercise-rolls from heel to toe.
- Try to change the position of the body more often.
- Do not wear fetters or uncomfortable shoes.
- Drink a day and a half liters of water and eat in such a way that there is no constipation.
- Walk more on foot.
- Do gymnastics in the morning, ride a bike and / or ski.
- Train legs: try to lift a small object (pencil, eraser, pen) from the floor with your toes.
By following these simple recommendations for varicose veins exercises, lightness in the legs will be ensured and varicose veins can be forgotten.
Interesting facts about varicose veins
- According to available statistics, more than half of the world's population suffers from varicose veins.
- According to the same notorious statistics, women are more susceptible to varicose veins than men. What causes this is still unknown to science. It is likely that a higher hormonal activity of women is involved here. It is also possible that they affect the development of varicose veins and pregnancy.
- If we continue talking about statistics, it is also necessary to mention that, according to its statistics, people living in highly developed countries are more likely to suffer from varicose veins than those who live in third world countries.
- It is a very common misconception that varicose veins are a disease that can affect only the lower limbs. In fact, this is not so. Veins can expand in the pelvic organs, stomach, esophagus, as well as in the testicles and testes in men.
- Varicose veins - a disease exclusively human, animals do not suffer from it. Thus, there is a hypothesis that varicose veins is the reckoning of people for the ability to walk on two legs.
The impression that varicose veins is a mild, inconsequential disease that does not require attention is deceptive. This is a fairly serious ailment, which requires a competent approach to treatment. And if you treat your health with due attention, all problems can be solved with "little blood." Health to you!