The 4 Best Exercises to Prevent and Reduce Varicose Veins

By Max. D Gray. Updated: March 9, 2017
The 4 Best Exercises to Prevent and Reduce Varicose Veins

A high percentage of the world's population suffers from varicose veins, a percentage that increases even more among professionals whose work keeps them sitting still for hours a day in the office, causing poor blood circulation. Varicose veins can be painful and cause a tiredness and swelling in the legs that takes away the desire to exercise.

Although varicose veins can be caused by a genetic predisposition, there are some ways to prevent varicose veins and reduce the pain and swelling associated with them. In this oneHOWTO article we'll show you the best exercises to prevent and reduce varicose veins.

Prevent Varicose Veins by Walking

This is the simplest exercise, and also the most effective. For varicose veins, it is highly recommended that you keep your legs in constant motion. Walking is very effective for improving the circulation of your legs.

Forget excuses like not having enough time and laziness: instead of taking the elevator, walk up the stairs and instead of taking the car to work, if it's not very far, go for a little stroll. Making these small daily efforts will have great rewards and make you start to feel lighter and your legs less congested, thus helping reduce further formation of varicose veins.

The 4 Best Exercises to Prevent and Reduce Varicose Veins - Prevent Varicose Veins by Walking

Pedalling - Get on your Bike!

This is a specific exercise to prevent and reduce varicose veins while working towards a fitter lifestyle. It is also one of the best exercises for tired legs.

Lying down with your back flat on the floor, place your hands at your sides or, if you prefer, under your buttocks to prevent back overloads. Elevate your legs off the ground in the air, pedaling as if you were on a bike.

The more you raise your legs, the more you'll increase circulation. If legs are closer to ground level, you will tone your abs instead.

The 4 Best Exercises to Prevent and Reduce Varicose Veins - Pedalling - Get on your Bike!

Leg Lifts to Improve Blood Circulation

Unlike the leg lifts that you usually do in the gym which are designed to tone the thighs and buttocks, these leg lifts are aimed to improve blood circulation throughout the legs and avoid varicose veins.

Lying on the floor with your back supported and your hands under your buttocks, lift one leg at a time and keep it raised and perpendicular to the ground, forming an L. Hold your leg up until you feel the blood dropping from your feet to your thighs. Repeat with one leg at a time.

To complete the exercise, repeat it, still lying down but this time against a wall. Raise your legs at the same time, again making an L, and lean them against the wall for a while until you feel better circulation in your legs.

Another good exercise you can do to reduce varicose veins is to simply hold on tiptoes while sitting up straight. Hold the position for five seconds, go down again and repeat. This is a great exercise to reduce varicose veins that you can practically do anywhere. This will also prevent varicose veins from bursting, as standing up for long periods of time is not recommended if you have this condition.

Knee and Ankle Flexing

Lie back down on the floor and slowly lift your knee to your chest, calf bent down. While holding that position, roll your ankle around several times. Do it slowly and forcefully, do not let your foot hang freely. Repeat several times, alternating legs.

The 4 Best Exercises to Prevent and Reduce Varicose Veins - Knee and Ankle Flexing

More Tips to Prevent Varicose Veins

Because varicose veins are caused by genetic factors, there is no fool-proof method to prevent them. However, improving your circulation and toning your muscles will reduce the risk of developing them or at least reduce their effects.

In addition, there are other small tips that can help with varicose veins:

  • Avoid being overweight
  • Maintain a diet rich in fibre and low in salt
  • Avoid wearing high heels. Instead, take a look at the best shoes to prevent varicose veins.
  • Keep your legs elevated whenever possible
  • Do not cross your legs while sitting

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to The 4 Best Exercises to Prevent and Reduce Varicose Veins, we recommend you visit our Family health category.

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What did you think of this article?
Monette Guevarra
can I have a copy in utube of 4 best exercises for the treatment of spider/varicose veins, thank you very much.
Thank you very much I wil try to always do that and I still want to learn more about it
OneHowTo Editor
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