Varicose veins can be uncomfortable as well as unsightly, leading to tired legs, itching, cramping and swelling. Here are a few ways to provide relief and reduce the symptoms through exercise.
Step to it
Poor blood circulation is made worse with a lack of movement, so regular walking can be incredibly effective. It doesn’t have to be too challenging either, so look at the small ways you can get extra steps throughout the day, such as taking the stairs rather than the lift, or getting off the bus a stop earlier.
Cycle your way to better circulation
Now is the time to dust off your bicycle or exercise bike because cycling is a fantastic exercise for tired legs. Don’t have a bike? No problem. Lie on the floor with your hands to your sides and lift your legs, moving them in circular motions as though you were pedalling. Raise your legs high enough off the ground to really get circulation moving.
Lift those legs!
Lie on the floor and keep your hands under your rear, then lift one leg at a time. Keep the leg raised as straight up as possible towards the ceiling. Hold that L shape for as long as you can until the blood feels as though it’s reaching your thighs, then do the same with the other leg. After a few repetitions, finish the exercise by raising both legs and resting them against a wall to ease the blood and circulation back around your legs. Alternatively, you can touch your toes from an upright position and hold this position for five seconds. You can do these while sat at work without anyone even knowing about it. Get yourself one of the comfy Operator Chairs that the boss bought for a really good cost from options such as https://www.bestbuy-officechairs.co.uk/office-chairs/operator-chairs/ in the office and sit on it. Then tuck yourself under the desk with your legs touching the floor start doing toe taps and then lift your legs just off the ground and see if you can hold them there.
Knee lifts and ankle rolls
Lie on your back, bringing one knee up to your chest with your calf bending down. Keeping your foot loosely hanging towards the floor, hold the position and slowly and deliberately roll your ankle. Repeat a few times before swapping legs.
As per NHS guidance, you should speak to your doctor if you are experiencing pain or irritated skin over the veins, http://www.nhs.uk/conditions/Varicose-veins/Pages/Whatarevaricoseveins.aspx.
In addition to exercises, it can help to regularly elevate your legs, maintain a healthy weight, steer clear of heels, reduce salt intake, and avoid crossing your legs when sittingt down.