Exercises for varicose veins of the lower extremities - home gym

Did you know that lower extremity varicose veins occur in younger children and develop during fetal development. This disease is not limited to the elderly. It occurs in half of the world's inhabitants. Are you in this circle? So we take the legs in our hands and study exercises for varicose veins of the lower extremities. He does gymnastics at home with his own hands.

Various exercise features

Therapeutic exercises for varicose veins are not the only method of therapy. Modern technologies make it possible to destroy the disease with a laser or radio frequencies, but that's not where the legs grow with the problem. Its triggering mechanism is the reverse flow of blood with rupture of the venous valves.

Exercise therapy (in conjunction with a contrast bath, water aerobics, and massage) can direct the blood supply in the lower body in the right direction, activating it. Gymnastics with varicose veins is useful for increasing the tone of the walls of the veins, normalizing arterial blood flow to the affected limbs.

But there are some important points:

  • Exercises for varicose veins of the lower extremities should be started in the upper part of the body: from the neck, arms, shoulders;
  • Don't ask yourself excessive loads, monitor your well-being during exercise therapy;
  • Classes are held twice a day. Systematic issues;
  • You need to start with teachers who will teach you how to do no harm when doing physical therapy. Don't trust video bloggers: not even doctors can show exercises in videos, but simply people with problems like yours, but unprofessional.

What exercises cannot be done with varicose veins:

  • Jump (remove the rope);
  • Presses, strength training (dumbbells, barbell);
  • Power extensions;
  • Squats with weight, active, fast;
  • Long-distance running, speed;
  • Flexion of the body, its extension;

Therapeutic exercise anytime, anywhere

exercise for varicose veins

Did you know that gymnastics with varicose veins can be performed in any condition, sometimes you do not need to allocate time for it. Here are some good moves at checkout:

  1. If you sit for a long time, stand on your toes, lower them sharply. Having done this two dozen times, we stopped, waited ten seconds. Let's do two more sets;
  2. Place one foot on the toe. Extend it so that it forms a right angle to your straight ankle. Repeat with the other leg. For each, two dozen elevators;
  3. Stand up, grab the back of the office chair with one hand, grab the left heel with the other, pull it up to your buttock. Stretch the front of the thigh you also need.

Exercises for varicose veins of the lower extremities at home, you can do in bed:

  • Waking up, we do not pull the blanket over ourselves, but our toes, lean back;
  • We turn in all directions of the foot;
  • With the foot, we make movements in a circle: we attract the sock towards us, we move it away from us.

The first time, we do each move a maximum of five times. Having gotten used to it, we increased it to ten.

Morning set of exercises against varicose veins

  • Gymnastics for varicose veins starts with the upper body.
  • We stretch the neck (turn, tilt the head). Don't be heroic, don't force the load: there should be no pain.
  • Gently descend to the shoulder girdle. We wave our arms, turn, lean right and left, twist our torso.
  • To warm the back, not too active deep bends will be needed. When that part of the body warms up, you can lean down further. Perform "cats" backwards, forwards, push-ups, cat-kaw (we get on all fours, bend the spine, go around).

And now you can make the recommended complex for your disease

  1. Let's start with squats. They are recommended for conditions conditionally.
  2. We spread our legs shoulder-width apart, slowly squat. It is necessary that the pelvis is parallel to the floor. If crouching is still difficult, you don't need to be heroic. Return to these movements in a month and a half.
  3. Let's do the swings. We wave back, sideways, forward. The main thing here is caution and precision. Five times for each direction is enough.
  4. Next, let's go around the weight with the legs. It's important to hold a chair here. We support ourselves on the left leg, take the other to the side. We turn in and then out. Five times is enough. We make a move to the left.
  5. Rolling from toes to heels. This is the end of the complex.
  6. Let's go to the floor. We perform "scissors" plus "bicycle" of school program in physical education.
  7. If you have a fitball, throw your shins up as you spin it under you. Add tone to the vases, making them painless and soft.
  8. We turn on our backs, raise our legs at the same time and in turn. This should be convenient and easy to do.

15 exercises against varicose veins: gymnastics for veins

There is a popular and effective complex called 15 exercises against varicose veins.

Instead of warming up, sit with your knees bent. Make movements 4 to 8 times. If you're not in good shape or feel bad, you can keep physical education to a minimum. It's more important to do everything here.

let's start standing

  • We stand, legs are placed parallel. Three dozen times we got up on tiptoe, we went down. Leaving the heels together, we spread the socks on the sides, repeat the lifts in this position (again three dozen times). Now bring your toes together and spread out your heels. Repeat your lifts. You may end up walking on the floor, socks cannot be ripped off;
  • We put the elbows, shoulders with forearms at the seams, join the hips. Breathing out slowly, we bring our shoulders back. Inhaling, we relax them and lean our head forward;
  • Similar sp. We inhale, stand on tiptoe. Exhale, return to the starting position;
  • We do not change the starting position. Inhale deeply, stand on tiptoe, lift your hips. We exhale, we do the "swallow" pose. We repeat with the second hand.
  • Bend your knees, place your heels on a chair. We unfold and bend one foot, then the other;
  • Same starting pose. We don't rip the legs off with our chair legs, we swivel them in both directions;
  • We lied, elbows at the seams. We straighten our legs, lift them up, rotate our feet both sideways and from ourselves to ourselves;
  • I. p. old one. We climb the birch, spread the hips, join them, move them from ourselves and to ourselves;

We keep lying

Therapeutic exercises for varicose veins should be performed with the stomach up.

Let's start with the bike. It will improve blood flow, making it a good workout.

  • Without changing the starting position, we inhale, bending the left knee to make an acute angle. We pull the knee to the chest. We exhale, give the leg a straight vertical position, lower it. Now it's time for the right leg;
  • We lie down, feet flat on the floor, bend our knees at an acute angle, put our hands on our hips. Breathing in, we lift the body with the head, reaching the knees or towards them. Exhale, slowly return to starting position at this pace;
  • The same sp, but we put our hands on the seams. We inhale, retract the abdominal muscles, exhale and inflate.

lie on your side

  • Gymnastics for legs with varicose veins of the lower extremities is performed first on the left side, then on the right side. These movements can be performed up to ten times.
  • straight legs. We support ourselves on the left hand, place the right foot on the floor in front of the knee of the left leg, take the lower leg with the right hand. We bend the left foot towards us, lift the leg. We descend slowly;
  • We do not change the starting position. Support on the right elbow. Both palms are placed on the floor. We bend the right leg, stretch the other forward, bend the foot, pull the toes as far as possible towards us. We stretch both legs, straighten the free one and lift it, slowly lowering it, it is forbidden to put it on the floor.

After the complex, it is good to perform a contrast bath and apply a good remedy.

Let's relax the veins

exercise scissors for varicose veins

With varicose veins, it is important to relax the legs, unloading the vessels. Here are some moves designed just for that.

  • We lie on the floor, collect the legs at a right angle, the feet are pressed to the floor, the elbows with forearms are pressed to the hips. Slowly inhaling, lift your upper body and head. The palms glide smoothly over the hips (up to the knees). We release the air slowly, we reach the starting position.
  • To unload the vessels, we lie on our backs, relax, close our eyes, breathe deeply. And the legs themselves are above the body. To do this, place a hard pillow under them;
  • Lying on your back, stretching your knees, exhale, bend your legs. Retract the abdominal muscles, exhaling, inflating the muscles;
  • I. p. identical. We take a pillow with our feet, lift it up to the body, to obtain a 30 degree angle. We breathe in so that the lower back does not bend and the buttocks leave the floor a little. We exhale, lie on our stomachs with our legs and arms outstretched;
  • Standing and stretching our arms straight, we stand on tiptoe. We keep our feet on the ground.

other sports

Physical education with this disease does not end with exercise therapy. Experts believe that physical activity for venous diseases is permissible if you choose them correctly. It all depends on the degree of development of the disease. Useful for you:

  • Bike (leave the pedals a little below your legs' length). Travel normalize lymphatic flow, strengthen the walls of diseased vessels with capillaries, normalize blood circulation;
  • Swimming, water aerobics, soccer in the water. For problems with veins, this is ideal: the load on the lower body is minimal here, and massage with water is useful;
  • Run. It is not fatal for varicose veins: it depends on the type of race. Marathon, sprint, interval or fartlek is better not to do. We choose a treadmill or run, in which hematopoiesis and blood circulation improve. Any running is prohibited if there is thrombophlebitis;
  • Nordic walking. The benefits are similar to jogging;
  • Elliptical trainer, skis. Load for the legs is sparse here, but it takes up to four steps per second.

The choice of sport depends on the degree of the disease. In the first stage, anything is possible (don't do weightlifting or heavy lifting). In stage two, yoga with Pilates or stretching is suitable. For the third, protect the vessels with compression garments. Do not engage in martial arts, dancing, jumping, running.

Sports with vasodilation are compatible if chosen correctly.