Varicose veins are a result of poor circulation in your legs. When the blood is not flowing properly, it pools up in the veins, and causes them to bulge out and become cord-like. General exercises can help work the blood out of your legs and back into your system. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/varicose-veins-help
The first exercise will be a simple straight leg raise, but with a hold at the top. Lie down on your back, and straighten out the leg you want to work. Bend the other one up for a target. Slowly lift the straight leg and hold it when it gets level to the other leg. If you can, hold it 5-10 seconds, and slowly come back down. Using gravity will help get the blood moving out of your leg as well as using the muscles as a natural pump. Start off with ten of these and work your way up to 20-25.
The next exercise will still be on your back. Bring both legs up in the air with your knees bent, like you are sitting on a bicycle. Now rotate the legs around like you are riding a bicycle. Try to do this for 30 seconds to one minute. You can also alternate sides pushing one leg out and bringing the other in, like a reverse stair stepper.
Now you will stand up. This exercise is a calf or heel raise. Use a counter or sturdy chair to hold onto if you have balance issues. Slowly lift your heels off the ground coming up on your toes, and slowly come back down. Start off with ten of these and work your way up to 20-25.
Finally, you will do a squat. Spread your feet out to about shoulder width apart. Try to keep your heels down on the ground, and stick your bottom back as you are squatting down. Don’t let your knees go past your toes. If you have balance issues, you can put a chair behind you. Start off with ten of these and work your way up to 20-25.
Related Videos:
DVT (Deep Vein Thrombosis) Prevention Exercises:
https://youtu.be/x32kRLlxaBI?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q
Hamstring Stretches for Tight or Sore Hamstrings:
https://youtu.be/oRdXgERlSag?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q
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Varicose Veins Help:
https://www.youtube.com/watch?v=G_AzQnDFaBU
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.
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Do woman can do these exercises during pregnancy?
Instant relief oh my god
Hi Doctor….. Will the swelles veins that are visible disappear completely by these exercises??
This really helps relieve pain thank you! I can feel the blood moving and gotta set reminders to take more movement snacks during work hours. With these efforts can it be reversed?
Thank you so much
hi is this okay for pregnant?
Thank you ma'am.
thanks so much doctor
Thank you Doctor Jo
I'm going to do this exercise…I'm very painful for varicose vain…thanks Dr
Hi,i noticed few signs of varicose on my legs,i don't feel pain or any discomfort ,but i'm afraid they may grow…
So i don't use weights any more.. I just run 45-60 minutes ,3 times per week.
I will do what you show here,but do you reccommend to do more bodyweight leg exercises or not ?
For example single leg deadlift without weights
Or deep squat with or without hold ?
Some doctors say i shouldn't
Thank u madam
Thankyou for this im at the age of 28 and i have a varicose veins. And some times its very difficult to stand up. On this time im loosing my confidence. Because of the pain i really felt.
Is there any medicine for this?
How high should I wear the compression stockings. Mine reach all the way up to my thighs. I saw yours were halfway between knee and thigh.
hello doctor sir
Can this exercise remove varicose vain? Or only relaxation?
its really helpfull 🫂
i have 2 questions: i stubbed my toe not long ago but it still hurts and it feels weird. and i have a crooked right leg but i think its bc im a VERY early walker
Can a pregnant women do this type of exercises?
Thank you for showing me this exercise, but her often I supposed to do?
I'm pregnant my varicose veins. How to treat