The most reliable way to combat varicose veins is exercise. In addition, it is necessary to maintain a healthy and balanced diet and avoid excess salt and fat intake.
Varicose veins, or simply varicose veins, interfere with normal blood circulation . And women whose working day is spent sitting at an office desk most often encounter this problem.
You should not think that varicose veins are a purely “women’s disease”, because varicose veins also occur in men.
This is the most common (after hypertension) cardiovascular disease , which develops as a result of long periods of time spent sitting or standing.
This is why women are more likely to suffer from varicose veins while sitting at a desk with their legs crossed, or running all day in heels.
If your varicose veins are very pronounced (stars are present in large numbers and are very noticeable), then it is advisable to first consult with a specialist doctor. He will be able to objectively assess your symptoms and select the appropriate treatment, as well as a set of useful exercises.
The following exercises will help you reduce such discomfort, as well as make your legs healthier and, of course, more attractive.
This is a fairly common exercise for treating varicose veins.
Unlike the previous point, here you will need a real bicycle.
This is an excellent physical exercise for the whole body, but especially for the legs.
This exercise is great for improving venous return and also helps strengthen and tone the calf muscles.
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Everyone knows that physical exercise for varicose veins is necessary. It is dosed physical activity in combination with massage, water and therapeutic procedures that can activate the processes of blood supply to the lower extremities. But this need does not at all imply long morning runs or strength exercises. Country work is also not a physiological load.
On the contrary, a long forced position of the limbs, the one you take when weeding or planting a garden, is detrimental for patients with varicose veins. Physical exercises for varicose veins of the lower extremities are therapeutic exercises. If you find it difficult to master them on your own, visit the exercise therapy room at the nearest clinic several times - a medical instructor will teach you how to do it correctly. Well, until you get to the instructor, let’s take a closer look at what kind of gymnastics it is, useful for sore veins.
Start doing them without getting out of bed. Perform several gentle movements with your feet:
Do each of the suggested movements several times. If you haven’t done gymnastics before, then while lying in bed, start with 4–5 exercises. Later their number can be increased to ten. Such simple vascular gymnastics will help you easily get to your feet without feeling any discomfort. If this stage was successful (and this is exactly what will happen, have no doubt!), proceed directly to morning therapeutic exercises.
Start therapeutic exercises, as usual, from the top. Proper physical education is one that promotes the work of all muscle groups of the body. But do it gradually:
After general exercises, start leg exercises . We will dwell on them in more detail.
We do gymnastics for varicose veins along with the following video:
You can finish the exercises with some stretching. Do it carefully, without effort. And during the entire complex, make sure that your breathing does not falter. This is a must when performing physical exercises.
The following exercises require complete elimination:
A doctor who treats varicose veins and will help you get rid of annoying spider veins is called... read more.
It is no secret that varicose veins are more common in obese women and men than in people with normal body weight. Moreover, it is accompanied by problems with blood pressure, heart and other pathologies. And it turns out to be a vicious circle - until you lose weight, you won’t get rid of diseases. How can you lose weight without exercise if you can’t do a good half of the exercises?
You can do it exactly as we described above. And start with ordinary walking. 20 – 40 minutes every morning. Then the rest of the charging can be eliminated for now. And as you lose two or three kilograms, add exercise.
Pregnancy is a touching condition, but very responsible. And, unfortunately, a risk factor for the development of varicose veins. Therefore, future mothers need gymnastics like air. In the short term, you can perform the usual complex of therapeutic exercises, starting from the third month, you should exclude:
For patients with varicose veins of the lower extremities, power loads are excluded . Even if they involve a load on the shoulder girdle and do not affect the limbs.
An alternative is a swimming pool or step aerobics. And the gym will become available after full recovery only in a year.
Alternative exercises “how to pump up your butt and legs with varicose veins” - Zen Fitness on video:
We looked at what exercises should be performed when varicose veins have already “taken place.” Are there special exercises to relieve leg fatigue, which is so inherent in varicose veins? Certainly. And you can do them even at work. Here are some recommendations:
We sincerely hope that physical therapy will become for you not only a remedy for varicose veins, but also a constant companion. And then - a friend who helps relieve stress and recharge you with energy. Who knows, maybe soon people will learn about your sporting achievements or even records! After all, nothing is impossible for a healthy person!
Before you begin performing exercises against varicose veins, you should take into account that the goal of treatment is not the complete elimination of all manifestations of the disease, as many people mistakenly believe. There are no exercises that will narrow dilated vessels, returning them to their original appearance, dissolving blood clots or healing trophic ulcers. The main goal of exercise is to reduce the symptoms of the disease and slow its progression.
People who want to influence the course of varicose veins with the help of exercises should take into account the following:
There are many exercises that allow you to “disperse blood” through the vessels of the lower extremities, thereby reducing the load on stretched vessels and incompetent venous valves.
A set of exercises for varicose veins in a standing position:
1. Stand up straight, keep your feet in a straight line. Slowly rise onto your toes, and then lower yourself just as slowly.
2. Toes together, heels apart. Raise yourself onto your toes and lower yourself again.
3. Walk in place without lifting your socks off the floor.
4. Place your feet together and your hands at your sides. Stand on your toes, raising your arms up at the same time and inhaling air. Exhaling, return to the starting position.
5. Hands at your sides, feet together. Get into the “swallow” pose, alternately with one leg and then the other.
A set of exercises for varicose veins, performed while lying on your back:
1. Bend your legs at the knee joints and pretend that you are riding a bicycle.
2. Place a chair nearby. Place your heels on it so that your knee joints are bent at ninety degrees. Bend your left and right foot alternately.
3. We continue doing the exercise with a chair. Now rotate not with your feet, but with your shins. The heels should not come off the chair.
4. Remove the chair. Raise your legs straight up and rotate your feet either clockwise or counterclockwise.
5. Stand on your shoulder blades. Spread your legs and swing them. Return to the starting position.
A set of exercises for varicose veins, performed from a position lying on your side:
1. The foot of one leg is placed in front of the knee of the other, and the shin is clasped with the hand. The leg that is lying is raised upward while the foot flexes.
2. Legs straight. Lean on both palms and the elbow of one hand. The lower leg is bent at the knee. Raise your upper leg up while simultaneously extending your toes. Then lower it, but not completely - there is no need to put it on the floor.
Similar exercises can be performed to prevent varicose veins. People who should be concerned about this issue primarily are:
It is enough to perform the exercises once a day. In addition, they can be replaced with any other active load on the lower limbs:
All these exercises do not guarantee you 100% protection against varicose veins. However, the risk of the disease will decrease and its development will slow down. Pathology of the veins of the lower extremities will develop later, and perhaps will bypass you altogether if physical activity is quite regular and other preventive measures are followed in parallel.
There are certain restrictions for people who want to treat varicose veins with physical training:
1. With severe varicose veins, you cannot practice intense power loads if this actively involves the muscles of the lower extremities.
2. You cannot do exercises until a state of severe fatigue occurs in your legs. It is advisable that the duration of gymnastics does not exceed 15 minutes. Coordinate the time individually with your doctor, since all people have different degrees of severity of varicose veins, everyone has different ages, gender, physical fitness, body weight, etc.
3. It is prohibited to engage in sports that involve the possibility of injury to the soft tissues or bones of the legs. Firstly, open wounds or closed lesions with varicose veins heal extremely poorly due to poor blood supply to the tissues. Secondly, if there are blood clots in the vessels of the legs, they can break off and clog the deep veins of the lower extremities or arteries of internal organs, including those leading to the heart (pulmonary artery).
4. You cannot do exercises that involve sudden movements of the legs.
5. You cannot do the same exercise continuously for 5 minutes or more.
6. If you have severe varicose veins, you cannot exercise without compression hosiery.
7. Loading is prohibited in the initial postoperative period if you have undergone surgical treatment of varicose veins. When you can start training and what the intensity of the load should be, agree with your doctor - the phlebologist who performed the operation, or a specialist in physical therapy.
If we take into account not only aesthetics, varicose veins, if left untreated, can lead to serious health problems: thrombosis or ulcers.
So if this is your problem too and you want to solve it by all means, we offer you 8 of the most effective exercises that will help you do this without leaving home.
Exercise is the most effective way to prevent the appearance of varicose veins or reduce existing veins.
Exercise helps strengthen the leg muscles and promotes what is called venous return.
We are not talking about something intricate and complicated; you can easily perform all these exercises at home without special equipment.
Often, due to varicose veins and problems with blood circulation, people begin to suffer from cramps and spasms.
You can perform this exercise while sitting on a chair, on a carpet, or on a bed.
This exercise is ideal for improving blood circulation.
So if you suffer from night cramps, you can safely do it every night before you go to bed, or in the morning when you wake up.
This exercise can be performed either lying down or sitting. Choose the position that is most comfortable for you.
Walking on your toes is very useful to stretch the leg muscles and thus prevent cramps.
Bring back health and lightness
Presenter – Marina Osokina
Up to 80% of women and up to 60% of men suffer from varicose veins of the legs and pelvic organs. Hereditary predisposition, sedentary lifestyle and hypokinesia, poor ergonomic workplace, and, most importantly, ignorance of preventive measures aggravate the statistics.
You can’t just cure varicose veins one day; you have to learn to live with it, keeping your veins under control! This requires simple but REGULAR work. The quality of your life is in your hands, because 55% of health depends on lifestyle (according to the World Health Organization).
This course is intended for those who already have manifestations of varicose veins (grades 1 and 2 without thrombosis!), and for those who are in the “risk zone”.
My name is Marina Osokina.
I am a yoga therapist, a specialist in physical therapy, kinesio taping, PNF therapy, a future physician, a wellness coach, and a stress management trainer. Author and presenter of the series of seminars “Yoga for Health or Applied Yoga Therapy”, leading yoga therapist at the personal training and rehabilitation studio Funbody.
I have been practicing yoga since 2003 and teaching since 2006. In recent years, my professional interests have been in the field of yoga therapy and preventive medicine. I am sure that each of us is a unique creature with our own history, desires and capabilities, so in my classes I use the developments of various techniques, combining the academic nature of the West and the holistic nature of the East, I try to adapt practices for each individual person and modern life.
The video course is suitable for everyone, regardless of gender, age, or physical fitness.
From simple to complex.
Both beginners and experienced practitioners will find a lot of interesting things for themselves. The program contains exercises that you can do without getting out of bed and exercises that you will have to work on.
The result will not be long in coming. Swelling and pain in the legs, as a rule, go away immediately after exercise; a more lasting result is achieved in 2-3 weeks.
In addition to exercises, the program will provide recommendations for lifestyle changes and useful life hacks.
It is enough to exercise 5-10 minutes a day to reduce the manifestations of varicose veins. You can choose 1-2 exercises and perform them regularly. The key principle here is regularity.
Clear course structure.
Each lesson is aimed at both learning new techniques and consolidating those already learned, but in more complex versions. Exercises from each lesson can be divided into short blocks of 5-10 minutes and performed at any convenient time. You can also combine all 3 lessons into one complex.
Convenient use of materials.
You will continue to have access to all materials even after completing the course - you can watch and read them at any convenient time.
– Do you feel heaviness in your legs in the evening? Is there swelling?
– Are the veins visible on your legs? Spider veins? Cellulite?
– Does your stomach not move when you breathe?
– Do your parents complain about varicose veins?
– Do you have a mostly sedentary job?
– Sluggish intestines, flatulence?
– Are there dull, nagging pains in the lower abdomen?
– Do you fly often?
– Do you stand motionless for a long time?
– Are you overweight?
If you answered yes to at least one question, then this course is just for you!
All exercises actively stimulate the functioning of the cardiovascular system, enhance venous return, accelerate blood circulation, so people suffering from hypertension need to be very delicate in performing exercises, closely monitoring their condition during exercise and within 24 hours after performing the complex. Thrombosis is an absolute contraindication; you can start exercising only after the permission of your attending physician. I strongly recommend that girls skip classes during their periods. Also, with formations in the pelvic organs and in the abdominal cavity, it is better to abstain and first solve more acute health problems and only then return to the prevention of varicose veins.
If you are ready to take responsibility for your health - absolutely. There will be no super difficult asanas here. Accuracy in following instructions and being sensitive to your body are critical. No violence! Most of the exercises have modifications to make them easier or more difficult. Don't move on to the next lesson if you feel tired from the previous one! Have fun.
aware of the exercises:
Increases venous return.
Reduces pain and swelling in the legs.
Increases range of motion and eliminates stiffness.
Reduces the likelihood of exacerbations.
Relieves fatigue and heaviness in the legs.
Reduces the need for medications and compression garments.
Improves quality of life.
Normalizes sleep and reduces anxiety.
Trains the cardiovascular system, improving vascular tone.
Improves the aesthetics of leg veins.
Gives control over the manifestations of varicose veins.
I was recommended classes with Marina Osokina when I was preparing for pregnancy. The long-awaited pregnancy arrived and Marina began to prepare me for the problems that might arise. Indeed, varicose veins appeared, but we worked out 2 times a week in the studio and every day at home for 5 minutes - everything went away quickly and our legs no longer bothered us. Exercises against varicose veins of the pelvic organs were especially valuable to me before pregnancy.
Marina, thank you very much for the course “Yoga against varicose veins”, for only 3 days I have been doing the exercises every evening for 20 minutes and doing a contrast shower in the morning according to the scheme you suggested. The swelling decreased immediately and the pain became much less, I will continue. Thank you for teaching me simple and understandable things that I can do myself! I’m telling my friends about you, all of them with varicose veins((((.
Varicose veins are simply the scourge of all flight attendants. Before classes with Marina Osokina, I wanted to remove a bulging vein, but Marina asked me to wait a month and do the complex at home every day and special exercises on board during the flight, gave recommendations and taught me how to tap my legs. The heaviness in my legs has disappeared, I now know how to quickly get myself in order. I won’t say that the veins stopped bulging completely, but the situation clearly improved until I decided to abandon the operation.
The course consists of 3 video lessons lasting from 45 to 60 minutes.
In the first lesson, we will analyze the mechanisms of venous return, adjust the functioning of the diaphragms, and learn how to turn on the “muscle pump.” The first physical lesson is not difficult, but you will have to master many nuances. In the second lesson we will try to apply the learned techniques to movement and begin to master inverted poses with post-deficit compensation. In the last lesson we will keep a decent pace, training the vascular system and accelerating hemodynamics. You will also find a pleasant surprise - a short video with a very effective exercise.
You will receive a letter with access to the program within half an hour after payment. Be sure to check your Spam folder.
ACCESS : All materials will remain in your indefinite use - you can access them at any convenient time.
To perform some exercises you may need:
you will have access to:
Participation fee: RUB 3,500.
Payment by bank cards is carried out through JSC ALFA-BANK.
If you have any questions, please write to: [email protected]
Yoga complex for beginners, clear instructions and important knowledge about yoga.
Yoga video course for weight loss with Lena Siderskaya.
Women's health, sexuality and harmony.
Varicose veins, varicose veins are most often irreversible changes in the blood veins. The disease is accompanied by an uneven increase in their length, expansion, change in shape with further narrowing of the venous wall and the formation of varicose pathological nodules.
People suffering from high venous pressure experience varicose veins in the legs. Most often, this pathology affects the lower extremities, but varicose veins are observed in the stomach, esophagus, pelvic vessels, testicles or spermatic cord.
Varicose veins occur as a result of impaired blood flow in the superficial veins and improper functioning of the venous valves , which leads to reflux - the reverse outflow of blood. The first to undergo pathological changes are the valves that were subject to maximum load.
The causes of such pathological changes in blood vessels can be constant physical stress on the legs, high blood pressure, gender, since women are more likely to experience this disease, an inactive lifestyle, excess weight, and genetic predisposition.
The occurrence of varicose veins in the legs is characterized by disturbances in the functioning of the vein valves, so there are a number of contraindications that are largely aimed at eliminating excessive physical activity.
Exercises that are performed in a standing position are contraindicated for varicose veins , these include squats, jumping rope, lunges and deadlifts, exercises using weights (dumbbells). You should also limit exercise, running, active fitness and dancing.
To relieve the consequences and symptoms of varicose veins, as well as to restore blood flow and strengthen blood vessels, today there is a set of special gymnastic exercises. The author of the popular complex is Doctor of Medical Sciences S.M. Bubnovsky studied varicose veins for a long time, as a result of which effective and simple gymnastics was developed, which has a pronounced therapeutic effect.
This complex is a series of exercises with moderate physical activity, which is aimed at reducing pain in the lower extremities.
Gymnastic exercises are aimed at increasing the elasticity of muscle tissue. Bubnovsky’s exercises for varicose veins of the legs are quite simple, it is quite possible to conduct classes on your own.
Before you start doing gymnastics, you should remember that the key to the effectiveness of the exercises is proper breathing; 10 repetitions are allotted for each exercise.
We will consider the basic gymnastic exercises below.
To perform the exercise you will need a chair. The patient sits on a chair, legs bent at the knees, feet placed on the floor, forming an even angle. The patient takes a calm breath and exhales. During exhalation, the heels are lifted off the floor and the body is tilted forward.
The starting position remains the same (sitting on a chair). The patient, leaning on his toes, rotates his legs inward and outward. Breathing should remain even, measured and calm.
Starting position – sitting position, pressing your back tightly against the back of a chair or wall. The legs are straight at the knees, flexion and extension of the foot are performed.
Without changing the starting position, after exercise 3, alternate bending and extension of the legs at the knees. Socks should be pulled towards you.
The starting position is the same. It is necessary to bend your knees and raise your feet above the floor. The feet are brought together and spread apart, while the knees are brought together.
Starting position as in exercise 1. The patient sits on the edge of a chair, while placing his straight leg on the second chair, the other leg with his foot on the floor. Takes a deep breath, during which the whole body presses as much as possible against the straight leg, followed by a slow exhalation.
Bubnovsky’s gymnastics for varicose veins has a large number of positive reviews from specialists and patients.
Find out from this article how to properly massage for varicose veins.
Read the link about preventing varicose veins on the legs during pregnancy.
A number of recommendations have also been developed aimed at improving the condition of the veins of the lower extremities in patients with varicose veins:
With regular performance of Bubnovsky's exercises for varicose veins of the legs, the therapeutic effect occurs after the first month of training . In order for the therapy to have a more pronounced effect, Dr. Bubnovsky recommends using gymnastics along with diets, walks and medication treatment of varicose veins. If possible, it is necessary to choose comfortable orthopedic shoes, and women should avoid high heels.
As a preventive measure for varicose veins in the legs, special compression garments, ointments and elastic bandages are actively used today.
As noted by S.M. Bubnovsky, varicose veins are treatable, and the gymnastics he developed significantly alleviates the symptoms of this disease. However, it should be remembered that the most effective way to treat varicose veins remains complex therapy, which can only be prescribed by a competent specialist.
Varicose veins are a fairly serious disease that, according to WHO, affects about a third of the world's population. And not only, as is commonly believed, people with a sedentary, sedentary lifestyle and the elderly are susceptible to this disease.
Athletes and simply active people also get sick, among whom there are often regulars at fitness centers, mainly the fairer sex.
The presence of such a disease brings not only physical suffering, but also mental anguish.
After all, sports and physical exercise are for many of them not just a hobby, but a way of life. Varicose veins in this case are truly a tragedy. It is difficult to part with the usual way of life.
Others, on the contrary, are just planning to visit fitness centers and are wondering: is it possible to play sports with varicose veins?
The very first rule is not to do anything without the advice of a doctor . Only a doctor can establish the correct diagnosis and determine the stage of varicose veins. Once you receive a doctor's report and his recommendations, you can contact a fitness instructor.
It is advisable to conduct classes under his supervision. The coach does not have to be present all the time, but at least from time to time.
Together with the right set of exercises, fitness will help not only “mute” the disease, but also improve the condition, even curing varicose veins.
As for bodybuilding, the rules are a little stricter.
In particular, both sports aim to achieve a well-built athletic figure and excellent health, but for fitness the main thing is not to increase muscle mass.
Therefore, it is not barbells and dumbbells that predominate here, but aerobic exercises. And in general, fitness is more diverse. For a number of reasons, it is practiced mainly by women, while bodybuilding is preferred by the stronger sex.
For fitness classes, it is advisable to have compression garments and exercise in them. It will help support the walls of the venous vessels; its use is especially effective when the legs are tense.
Exercises should be aimed at draining blood from the legs. For this, the best option would be, for example, “Bicycle”. An exercise such as “Scissors” will also increase the contraction of the calf muscles.
When performing any exercise, you need to carefully monitor your well-being. It is recommended to use yoga elements for this.
Exercises that require elevation of the legs, improving blood circulation, are advisable. You need to start with the simplest ones, and spend up to 5 minutes on them. This could be exercises such as “Birch”. The “Plow” exercise is very effective.
When choosing exercises, you need to proceed from the fact that the load on the legs should not have a beneficial effect on blood flow and cause stagnation. Therefore, it is advisable to use various types of exercises that develop both the muscular and cardiovascular systems.
The most suitable exercises may be with dumbbells: stepping on and off the bench. It is very good and effective to do back swings while standing on all fours. Abduction, flexion, extension, legs in a supine position - stimulates blood flow.
Basic strength exercises will have to be canceled. These include those that contribute to intra-abdominal pressure and pressure in the veins of the legs. You'll have to cross deadlifts, lunges, and other typical exercises off the list.
But leg presses will only be beneficial; they will develop and strengthen not only your legs, but also your gluteal muscles.
When performing this exercise, pressure on the veins occurs only for the shortest period. The legs work above the head, which avoids special pressure on the walls of blood vessels.
Include swimming and other aquatic exercises in your activities. This is an excellent additional element to a somewhat narrowed range of exercises.
Water will give you the opportunity to realize what is impossible in your situation on land. Running, jumping, and aerobics will become available to you in the pool and are very useful. Water is an excellent healer and massage therapist for sore veins; it will not allow the blood to stagnate.
If the disease occurs in the absence of swelling and pain in the legs, then you can include exercises on weight training machines. But it is still unacceptable to put too much strain on your legs. Otherwise, thrombophlebitis may develop.
Before classes, great attention should be paid to warming up.
If you suffer from swelling or heaviness in your legs, you should swim in warm water. It will “calm” the blood vessels with its compression effect. Plus, the activity of different muscles will only be beneficial and will help relieve swelling.
Let's move from theory to practice:
Leg exercises for varicose veins:
In addition to these exercises, it is advisable to use interval training. They should be intense and last from a quarter to half an hour. This improves blood circulation.
Particular attention should be paid to stretching target muscle groups not only during exercise, but also at other times. Make it a habit to cool down. After exercise, this should help loosen the muscles and improve the flow of blood through the veins.
To drain blood from the legs after training or work, it is useful to lie head down with your legs raised. Such high-intensity interval training is widely used by women.
The benefits of running for varicose veins are undeniable, but the following rules should be strictly adhered to:
When doing fitness, you must not forget about a rational and healthy diet for varicose veins. The following foods must be included in the diet: blueberries, avocados, ginger, beets, asparagus, and buckwheat (buckwheat).
To summarize, we can state that doing fitness and bodybuilding with varicose veins is not only possible, but also necessary.
But you need to start training with a trip to the doctor. After all, not all exercises can be performed with this disease.
Exercises that require prolonged tension are prohibited. Lifting weights, especially holding them, is also one of these.
Squats and lunges, power aerobics and some others, as mentioned above, are undesirable. Swimming has a beneficial effect. Equally important is nutrition.
Follow the rules and everything will be possible.