Your doctor will probably order you to exercise regularly if you have spider veins or varicose veins. Although working out helps you remain at a healthy weight, which can alleviate the symptoms caused by swollen veins, your worst enemy can be certain forms of physical activity. Weightlifting, for example, impedes the flow of blood between the legs and the heart, allowing the blood to pool and damage the veins. While, without medical attention, varicose veins can not be permanently healed, regular exercise can prevent the worsening of this troubling disease.
We came up with this series of quick and efficient exercises at Bright Side that do not need any special equipment and can be performed almost anywhere. And at the end of the post, don't forget to check out the bonus part.
- 1.Kicks by Bicycle
Bicycling strengthens the muscles of the calf and allows the blood circulating in the correct direction. And you can do this easy exercise in the comfort of your own house, even if you don't have a bike or it is a rainy day.
To build a 90-degree angle, lie down on your back and lift your legs in the air.
Kick the right leg out slowly while keeping the left leg bent.
Return to the starting position of your right leg, switch, and repeat.
- 2. Lifts for legs
This easy exercise requires no special equipment at all. It can increase blood supply in the veins when performed regularly.
On your back, lie flat.
At a time, lift one leg.
For a couple of seconds, keep your leg in the air.
Modify the legs and repeat.
- 3. The Lunges
You're exercising your leg muscles as you lunge, which increases the amount of blood flow to the heart. As a result , the heart is working harder and holding your veins in good condition helps.
Keep your arms held down at your sides, stand up straight.
With your left foot, take a big step forward.
While holding your back straight, your eyes facing ahead, and your arms at your sides, start bending your left knee.
Bend the left knee until a 90-degree angle is reached.
For 10 seconds, keep this pose and then return to a standing position.
- 4. Raises of Calf
This exercise strengthens the strength of your calf muscles and increases the circulation of blood in your body. Calf raises do not take much effort and even individuals who have not worked out for a long time will perform them.
With your legs parallel, stand up straight.
Raise your toes slowly, stretching the muscles of your calf.
Repeat as many times as you feel like, drop your toes to the floor and lift your heels.
- 5. ROCKING
Rocking is close to raising calves. This exercise can also help your balance with one additional move.
With your feet together, stand up straight, toes pointed out.
You stand up on your tiptoes.
Back down, steadily lower.
Rock back to your heels, off the ground with your toes.
- 6. Flexes for the toe
When you are on a break at work, traveling, or even standing in a long line, the toe flex is an simple exercise that you can do. Lie on the mat at home or on the floor with your legs in front of you spread out.
As far as you can, stretch your toes out, then back.
Repeat this 20 times per leg in a rhythmical way.
- 7. Uplifting your legs
If you have a spider or varicose vein, doctors suggest that you lift your legs at or above the level of your heart if possible. It helps to alleviate legs that are swollen or achy and increases blood flow to the rest of the body.
Lie on the floor on your back, or on your bed.
Straight up in the air, lift your legs or prop them against the wall.
Keep for a few minutes in this position and then lower your legs to the ground.
- Bonus: With cold water, wash your legs
Cold showers improve blood circulation and make the blood in your veins less likely to pool. Since pooling blood causes your veins to bulge and become noticeable under your skin, a regular cold shower will help minimize spider and varicose veins. Your overall cardiovascular health also benefits from increased blood flow.