One of the complex components of medicine and prevention for varicose veins is gymnastics. It consists of simple basic exercises, the implementation of which helps to stabilize the function of the vascular system and improve overall health. Daily gymnastics for varicose veins in the legs is effective for any form of pathology and at every stage of treatment.
Basics of gymnastics for varicose veins
One of the factors that provokes varicose veins in the lower leg is hypodynamia. Therefore, to prevent the disease or during its treatment, phlebologists prescribe special exercises for the lower extremities. Their type and intensity were selected taking into account the clinical picture of the disease, the location of the affected vein, the severity and the area of the lesion. The focus of the gymnastics complex and its duration are also taken into account.
Regardless of the type of foot gymnastics for varicose veins, the goal is:
- Stimulates the outflow of blood through the veins.
- Normalizes lymph flow.
- Increases the tone of muscle tissue in the lower legs to increase endurance.
- Stabilization of arterial inflow.
- Vein tone recovery.
- Increases peripheral circulatory activity.
In case of venous insufficiency, the most effective gymnastic complex is light weight training. This rate of implementation allows you to control the pressure on the veins, ensuring the elimination of stagnation in the blood vessels. As a result, pain and discomfort in the legs are eliminated spontaneously.
The most effective exercises allowed at any stage of varicose veins include walking in the fresh air and classes in the pool. All exercises allowed by the therapist are performed in a horizontal or sitting position.
When exercising, it is important to know what exercises should not be done with varicose veins. It is strictly forbidden to perform a set of exercises, including:
- Squats.
- Deadlift.
- Lungs.
- Lifting weights in an upright position.
- Walking.
- Strength training.
- Step by step lessons.
- Dancing.
Selection of permitted training sets is done exclusively by a phlebologist or exercise therapy instructor.
Gymnastics for varicose veins is an affordable and simple method to treat and prevent disease. The complex does not require the presence of expert and professional equipment.
Exercise therapy for varicose veins
Conservative therapy of venous insufficiency is always complemented by physiotherapy training. The gymnastic complex for varicose veins in this case is selected depending on the purpose of treatment:
- Reduces the severity of symptoms in the early stages of varicose veins.
- Relieves pain.
- Prevention of the development of severe varicose veins, the treatment involves surgery.
- Pathological prevention in people at risk.
Each type of gymnastics complex is characterized by special training with the best efficiency.
Exercise therapy to eliminate the symptoms of varicose veins in the first stage helps to stimulate the walls of blood vessels, improve their tone and improve blood flow. The most effective exercises for varicose veins in the lower extremities include:
- A short morning walks on a soft surface at a slow pace.
- Change foot position while walking all day. To do this, you need to be on your feet regularly, take off your socks, walk on your heels and toes.
- Amplitude movement in the ankle and knee joints.
- While sitting in a chair for a long time, you should do alternating rolls to the side on the gluteal muscles and not throw one foot over the other.
- Stretching exercises in a horizontal position are done daily at night.
- Before going to bed, it is necessary to lift the lower limbs upwards with support on the wall.
Complex exercise therapy for chronic varicose veins is not the main method of treatment, but its systematic implementation slows the progression of the disease and slows down the formation of venous nodes.
Rehabilitation therapists recommend adding exercise in the early stages of varicose veins:
- Exercise a bike.
- Compression of the legs to the chest alternately while lying down.
- Bending and lengthening fingers
- Walk in place without ripping off your socks.
- Vertical scissors.
- Works with abdominal muscles.
- Raise and lower the back with the legs raised.
- Vibration training.
- Stretch the legs and arms.
For greater efficiency and to prevent the development of varicose vein complications, this complex is recommended to be performed twice a day.
Each exercise should begin with a soothing sequence. Exercises are performed slowly and smoothly, movements are suddenly excluded. The duration of this complex is at least 15 minutes.
The last stage of any exercise therapy complex is a contrast shower on the bottom of the foot with strong pressure. The duration of this manipulation is 10 minutes for each leg.
Preventive training for varicose veins in the legs
If you experience increased swelling, frequent seizures and severe pain, you should immediately stop doing this exercise and return to preventive exercise therapy. The complex provides systematic implementation of the following exercises for varicose veins in the legs.
Sit:
- Pull socks in different directions with minimum resistance and maximum amplitude.
- Synthetic or alternate leg semiaxis rotation.
- Perform this exercise by gripping the inside of the foot, excluding leg muscle contraction.
- Stretch the muscles and ligaments of the legs gradually by touching the thumb to the chest, nose and ears. If possible, place your feet on the back of your head.
- Pull the knee joint at chest level. In this case, it is necessary to hold the ankle joint with both hands. Without loosening the grip of the hand, try to make maximum connection to the knee joint without lifting the foot off the floor.
Kneeling starting position:
- Spread the knee joint shoulder-width apart and lower the gluteus muscle to the floor. In this position, sit for no more than 20 seconds. If there is no pain and burning sensation in the muscles, try touching the floor with a shoulder blade. Complete the exercise by lifting the legs up and shaking the limbs lightly.
- Straighten the knee joint, try to make maximum forward movement with your feet. If possible, it is recommended to sit on a thread on each side.
- Stand with the pressure lying on the knee, pull the toes and swing the foot backwards, alternating with the amplitude movement to the side, while the foot should be bent. Alternate 15 times for each foot.
When choosing exercises for preventive exercise therapy for varicose veins, it is necessary to take into account one's lifestyle. A complex that is suitable for people with high daily activities will not benefit people with a passive lifestyle.
Charging varicose veins in a horizontal position:
- Raise the bent leg at the knee and straight up 10 times for each limb.
- Bending and leg rotation alternating at the knee joint with a slight push forward and towards yourself.
- Implementation of longitudinal and horizontal "scissors".
- Raise the pelvis and lean on the shoulder blades, perform horizontal and horizontal amplitude swings.
- From a "birch" position, place your feet behind your head, touching the floor with your toes.
Systematic exercise therapy exercises can not only improve the health of the veins and the intensity of the blood flow through them, but will also reduce dystrophic changes in the soft tissues of the affected lower limbs.
Vibration gymnastics from varicose veins
One of the effective methods of therapy for venous insufficiency is vibro-gymnastics. It helps to improve the condition of blood vessels and prolongs the remission period of the disease. Refers to better treatment and is recommended when rhythmic sports are prohibited.
Consists of two main complexes:
- Respiratory gymnastics.Performed immediately after waking up and before doing vibration exercises. Technique: standing on tiptoe, pushing the chest forward, taking a deep breath, while trying to lower the air as low as possible. When done properly, the stomach must swell slightly. We hold our breath for 3-5 seconds and exhale with frequent jerks.
- Vibration gymnastics.Starting position standing on your feet, buttocks straight back along the body. Technique: lift the heel from the floor by 1 cm. While exhaling, we lower ourselves to the floor sharply. The exercise is repeated at least 60 times. Intensity 1 increases per second. Every 20 lifts, a 10 second break is taken.
Vibration gymnastics brings positive therapeutic results only at the beginning of the development of varicose veins and is a very effective preventative measure.
Exercise stimulates blood flow to the heart, which irrigates blood vessels. This process stimulates the restoration of elasticity and tone of the venous wall and prevents the formation of atherosclerotic plaques.
Achieving positive results during training with varicose veins depends on the accuracy and sequence of all elements. Therefore, the first class must be held under the supervision of a doctor or instructor. It is also important to follow the training techniques and the number of sets.