Exercises for varicose veins of the lower extremities - gymnastics at home

Did you know that lower extremity varicose veins occur in the youngest children and develop during fetal development. This disease is not limited to the elderly. It occurs in half of the earth's inhabitants. are you in this circleThen we'll take our legs in our hands and learn exercises for varicose veins of the lower extremities. He does gymnastics at home with his own hands.

Several features of the exercise

Therapeutic exercises for varicose veins are not the only method of therapy. Modern technologies make it possible to destroy the disease with a laser or radio frequencies, but here the problem does not grow legs. Its trigger mechanism is the backflow of blood with disruption of the venous valves.

Movement therapy (in connection with alternating showers, water aerobics and massage) can steer and activate the blood circulation in the lower body. Gymnastics with varicose veins is useful to increase the tone of the vein walls and normalize arterial blood flow to the affected limbs.

But there are a few key points:

  • Exercises for varicose veins of the lower extremities should be started from the upper body: from the neck, arms, shoulders;
  • Do not face excessive loads, monitor your well-being during exercise therapy;
  • Lessons take place twice a day. Systematic Matters;
  • You need to start with teachers who will teach you how to do no harm in physical therapy. Do not rely on video bloggers: Doctors cannot show exercises on videos, just people with problems like yours, but without professionalism.

What exercises can not be done with varicose veins:

  • jump (remove the rope);
  • pressing, weight training (dumbbells, barbell);
  • service upgrades;
  • Weighted squats, active, fast;
  • long-distance running, speed;
  • flexion of the body, its extension;

Therapeutic exercises anytime, anywhere

Exercise for varicose veins

Did you know that gymnastics with varicose veins can be done in any conditions, sometimes you don't need to allocate time for it. Here are some good steps at checkout:

  1. If you sit for a long time, stand on your toes and lower them sharply. After doing this two dozen times, we stop and wait ten seconds. Let's do two more sets;
  2. Place one foot on toe. Widen it so that it forms a right angle with your ankle straight. Repeat with the other leg. A few dozen elevators for each;
  3. Stand up, grab the back of the office chair with one hand, grab your left heel with the other, pull towards your buttocks. Also stretch the front of the thigh.

Exercises for varicose veins of the lower extremities at home you can do in bed:

  • When we wake up, we don't pull the covers over ourselves, we tip our toes back;
  • We turn in all directions of the foot;
  • With the foot we perform movements in a circle: we pull the sock to ourselves, we direct it away from us.

The first time we do each movement a maximum of five times. After getting used to it, let's increase it to ten.

Morning exercises against varicose veins

  • Gymnastics against varicose veins begin with the upper body.
  • We stretch our necks (twist, tilt our heads). Don't be heroic, don't force the strain: there should be no pain.
  • Go gently down to the shoulder girdle. We wave our arms, rotate them, lean to the right and left, rotate the torso.
  • To warm up the back requires not very active deep inclines. As that body part warms up, you can lean deeper. Perform "cats" back, forward, backbends, cat-kaw (we stand on all fours, bend the spine, round it).

And now you can make the complex that is recommended for your disease

  1. Let's start with squats. They are conditionally recommended in case of illness.
  2. We spread our legs shoulder-width apart and slowly squat down. It is necessary that the pelvis is parallel to the floor. If crouching is still difficult, you don't need to be heroic. Return to such movements in a month and a half.
  3. Let's do the swings. We wave back, to the side, forward. The main thing here is caution and accuracy. Five times for each direction is enough.
  4. Next we rotate the weight with our legs. Here it is important to hold on to a chair. We lean on the left leg, take the other to the side. We rotate inwards, then outwards. Five times is enough. We make a movement with the left.
  5. Roll off from toes to heels. This is the end of the complex.
  6. let's hit the floorWe show "scissors" plus "bicycle" from the school program in physical education.
  7. If you have a fitball, throw your shins up while rotating it under you. Add clay to the vessels, making them painless and soft.
  8. We turn around with our backs up, raise our legs, both at the same time and in turn. This should be convenient and easy to do.

15 exercises against varicose veins: vein gymnastics

There is a popular and effective complex called 15 exercises against varicose veins.

Instead of warming up, sit with your knees bent. Perform movements 4 to 8 times. If you are not in good shape or feel unwell, you can reduce physical education classes to a minimum. It is all the more important to do everything right here.

Let's start standing

  • We stand upright, legs are placed parallel. Three dozen times we stand on tiptoe and come down again. We leave the heels together, spread the socks on the sides and repeat the lifts in this position (again three dozen times). Now bring your toes together and spread your heels. Repeat your lifts. You can finish by walking on the floor, socks can't be ripped off from it;
  • We place the elbows, shoulders with forearms at the seams, bring the hips together. Exhaling slowly, we pull our shoulders back. As we inhale, we relax them and tilt our head forward;
  • Similar sp. We breathe in, we stand on tiptoe. Exhale, return to the starting position;
  • We're not changing the situation. Take a deep breath, stand on tiptoe, raise your hips. We exhale, take the pose "swallow". We repeat with the second leg.
  • Bend your knees, put your heels on a chair. We bend and bend one foot, then the other;
  • Same starting position. We don't tear the legs off our chair with our feet, we twist them both ways;
  • We lie, elbows at the seams. We straighten our legs, raise them, perform foot rotations both to the side and from ourselves to ourselves;
  • IPformer. We climb into the birch, we spread our hips, bring them together, move them either from ourselves or towards us;

We keep lying

Therapeutic exercises for varicose veins should be performed with the abdomen up.

Let's start with the bike. It improves blood circulation and becomes a good workout.

  • Without changing the starting position, we breathe in, bend the left knee to make an acute angle. We pull the knee to the chest. Exhaling, we give the leg a straight vertical position and lower it. Now it's the right leg's turn;
  • We lie down, feet on the floor, we bend our knees at a sharp angle, we put our hands on our hips. When inhaling, we raise the body with our head, we reach for or towards our knees. Exhale, slowly return to the starting position at this pace;
  • The same sp, but we put our hands on the seams. We breathe in, we pull back the abdominal muscles, we breathe out and inflate.

Lie on your side

  • Gymnastics for legs with varicose veins of the lower extremities is performed first from the left side, then from the right side. Such movements can be performed up to ten times.
  • straight legsWe lean on the left hand, put the right foot on the floor in front of the knee of the left leg, take the lower leg with the right hand. We bend the left foot to us, raise the leg. We slowly descend;
  • We do not change the starting position. Right elbow support. Both palms are placed on the floor. We bend the right leg, stretch the other forward, bend it in the foot, pull his fingers towards us as much as possible. We strain both legs, straighten the free one and raise it, slowly lower it, it is forbidden to put it on the floor.

After the complex it is good to do a contrast shower and apply a good remedy.

Let's relax the veins

Exercise scissors for varicose veins

In the case of varicose veins, it is important to relax your legs and relieve the pressure on the vessels. Here are a few moves designed to do just that.

  • We lie on the floor, we collect the legs at right angles, feet are pressed into the floor, elbows with forearms are pressed to the hips. Raise your upper body and head slowly while inhaling. The palms slide smoothly over the hips (up to the knees). We slowly deflate, we come to the starting position.
  • To unload the vessels, we lie on our backs, relax, close our eyes and breathe deeply. And the legs themselves are above the body. To do this, place a hard pillow underneath;
  • Lie on your back, straighten your knees, exhale, bend your legs. Pull back the abdominal muscles, exhale, inflate the muscles;
  • IPidentical. We take a pillow with our feet, raise it to the body so that we get an angle of 30 degrees. We breathe in so that the lower back does not bend and the buttocks lift a little from the floor. Exhaling, we come into a prone position with our legs and arms outstretched;
  • Standing and stretching our arms straight, we stand on our tiptoes. We have our feet firmly planted on the ground.

Other sports

Physical education classes with this disease do not end with exercise therapy. Experts believe that physical activity with vein problems is allowed if you choose it correctly. It all depends on the degree of development of the disease. Useful for you:

  • Bicycle (let the pedals be slightly lower than the length of your legs). Trips normalize lymph flow, strengthen the walls of diseased vessels with capillaries, normalize blood circulation;
  • Swimming, water aerobics, football in the water. With vein problems, this is ideal: the load on the lower body is minimal here, and the water massage makes sense;
  • To run. It's not deadly for varicose veins: it depends on the type of run. It is better not to do a marathon, sprint, interval or fartlek. We choose a treadmill or jogging, which improve blood formation and blood circulation. With thrombophlebitis, running is prohibited;
  • Nordic walking. The benefits are similar to jogging;
  • elliptical trainer, skis. The strain on the legs is low here, but up to four steps per second.

The choice of sport depends on the degree of the disease. Anything goes in the first phase (no powerlifting or weightlifting). Level two is yoga with Pilates or stretching. Third, protect the vessels with compression garments. Do not engage in martial arts, dancing, jumping, running.

Sports with vasodilation are tolerable with the right choice.