Whether you’re a 30-year-old young adult or over the age of 65, venous disease can occur for a variety of reasons. Over 20 million Americans suffer from varicose vein symptoms, including leg pain, aching, throbbing, cramping, itching, and restlessness. Typically the frequency of the symptoms depends on factors such as age, genetics, and lifestyle; if left untreated, varicose veins can lead to future health complications like superficial thrombophlebitis and venous ulcers.Typically, varicose vein disease is a medical condition caused by valve damage within the veins, most commonly in your legs. For some, varicose veins are simply a cosmetic concern, while for others it can cause serious pain and sometimes lead to serious health issues like blood clots. If the latter is a concern for you, you can include certain exercises in your daily fitness schedule to avoid some of that pain. Doing leg exercises forces the calf and thigh muscles to contract, creating a squeezing motion of the veins and circulating blood away from the legs. If you are suffering from varicose veins symptoms or pain, here are 5 indoor exercises you can do at home to bring some relief to your legs.
Walking has to be the easiest and simplest exercise, which only requires a pair of comfortably fitting shoes and can be done indoors or outdoors. Walking is an effective exercise to reduce leg pain, as most patients with venous insufficiency and varicose vein disease will notice improvement in symptoms after a short 20-30 minute walk. As long as there is no associated peripheral arterial disease (PAD), walking should bring noticeable relief. You could stay indoors and walk on a treadmill and around the kitchen while the cold months pass, or get a breath of fresh air. Either way, a short walk every day can be effective in improving your blood circulation and keeping you fit.
Bicycle leg stretches is another advantageous exercise that can diminish the appearance of your varicose veins. To do bicycle leg stretches, lie comfortably on the floor, raise your legs individually in the air, and move them in circular motions as if you were riding a bicycle. It’s a great way to strengthen your core while allowing gravity to help guide the blood out of your legs. If you experience significant lower back pain, you might want to consider a floor mat to add comfort to your exercises. Otherwise, enough free space in your home can allow you to get the relief you need.
As simple as it may sound, sitting and standing is a great way of lessening the pain from varicose veins. Just sit down and stand slowly, keeping your back straight and looking forward. This exercise can be done practically anytime and anywhere, and don't require as much energy or movement as others. Try doing a set of ten to fifteen times to start, and work towards healthier blood flow in your legs!
You can also try variations of lunges without stepping outside of your home. Stand straight comfortably, slowly step one leg back and lower your body until your front leg reaches a 90-degree angle at the knee. Repeat the same using the other leg, and repeat on each at least ten to fifteen times for the best results. Remember, the goal is to contract the leg muscles as much as possible for enough movement of blood out of the leg veins and towards the heart. Good flexion and extension at the ankle joint from doing lunges results in excellent contraction of the calf muscles. Ten good calf contractions has the potential to squeeze out nearly 70% of the volume of blood from your leg veins, so be sure to practice those lunges!
With the help of a handy floor mat or a soft carpet, stretching alone along with other exercises can assist in improving symptoms from varicose vein disease. If you aren’t as mobil as you use to be, stretching is an easy way of keeping your body and mind overall fit. You can try active, flow, passive, and ballistic stretching exercises to activate different parts of your muscles. Almost all forms of stretching helps build your core strength, increase blood circulation, and strengthen muscles that support your veins. If you want to keep your legs healthy and mobile for as long as possible, you should attempt to make stretching part of your daily routine.
Before starting any form of exercise, whether indoors or outdoors, always seek medical advice to avoid overwhelming situations. If you need guidance or help with varicose vein pain, contact Board-Certified Interventional Radiologist and Phlebologist Dr. Vinay Madan, at the Center for Varicose Veins for assistance. Dr. Madan has over 25 years of experience treating varicose vein disease.
Backed by his extensive experience in treating poorly managed vein disease, Dr. Vinay Madan can minimize your varicose vein pain and the appearance of unsightly veins, offering the latest treatment options including Radiofrequency alblation, Endovenous laser ablation, venaseal and sclerotherapy. Visit www.centerforvaricoseveins.com to book an appointment online or call (203) 762-6365.
