3 Best Exercises for Varicose Veins

Varicose Veins, also known as Varicosities is a condition in which mostly your legs show swollen, enlarged, and twisting veins, which are blue and dark purple in color.

The problem of varicose veins is usually seen in women, although it can also happen to men. According to research, about 25 percent of adults are suffering from the problems of varicose veins.

Symptoms of Varicose Veins

In a large number of cases, there is no pain to the person, however, the veins look swollen, twisted, and bulgy and look dark purple or blue.

Some people experience aching in the limbs especially legs, after exercise or at night the legs feel heavy, more than normal bleeding in case of injury in the area where veins are bulging out, lipodermatosclerosis (Shrinking of Skin), swelling in the ankles, telangiectasia, itching and dryness of the skin near the affected area, restless leg syndrome and atrophy Blanche.

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Reasons for Varicose Veins.

Varicose Veins occurs when the veins stop functioning properly. That is when the valves in the veins are not functioning correctly, because of which the blood stops flowing effectively. Actually, the veins have a valve that prevents blood from flowing backward. When these valves stop functioning properly, instead of blood flowing towards the heart, it starts collecting in the veins. Due to which the veins start bulging and look swollen and twisted.

Sometimes some people may experience pain due to varicose veins. In severe cases, varicose veins may rupture, or develop into varicose cysts on the skin.

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Risk Factors

Following people have a high risk of Varicose Veins

  1. Females are likely to suffer more than males. 
  2. People having this problem in the family (Genetics)
  3. Obese people
  4. The problem increase with the age
  5. Those people who stand for a long period of time.

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Generally, patients do not have any complaints or discomfort, hence treatment may not be required. However, some patients may experience pain, discomfort, ulcers, etc, in which case treatment may be necessary. Some patients may undergo some treatment for cosmetic purposes also.

There are various treatments available for this condition. Treatment of varicose veins includes surgery in case of severe pain, Transilluminated powered phlebectomy, Endovenous laser treatment, Radiofrequency ablation, Sclerotherapy, and Ligation and stripping.

Apart from these medical interventions, there are many home remedies which can prevent pain and reduce varicose veins such as avoiding prolonged sitting or standing, lifting the legs periodically, using compression stockings, while sleeping raise the leg on a pillow, oil massage, and reducing the weight with healthy diet and exercise. 

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Here, we would suggest three exercises to address the issue of varicose veins. 

1. Forward Lunges Exercise

Lunges exercise is performed to target the muscles of the lower body such as the Glutes, quadriceps, hamstring, calf, etc. These muscles are very important for the blood of the lower body to flow in the right direction. Lunges can be performed as under

Stand straight, legs shoulder-width apart. Now bring one leg forward by bending the knees. Keep both hands on the waist. Make sure that your knees are directly above the ankle. Do this with alternate legs 12 to 15 times. Do 3 sets of this exercise.

Apart from this exercise, other leg exercises such as squats, adductor, and abductor, calf raise, and strengthening of glutes will also help improve the condition.

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2. Walking

Walking is a great exercise. Walking not only keeps the blood circulation in your lower body correct but also gives relief in varicose veins. Needless to mention that walking or rather brisk walking is also beneficial for overall health. Early morning walk (walking) helps to get rid of problems such as heart diseases, diabetes, and high blood pressure.

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3. Cycling

Cycling every day on the road or on a cycling machine at the GYM or home not only helps in varicose veins but also improves blood circulation in the lower body. It also helps in cardiovascular fitness, lower body muscle strength, and flexibility which improves blood circulation, lower body joint mobility, and weight loss. 

Hence, try to include cycling in your exercise routine at least 3 to 4 days a week. 

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