Exercise to Reduce Varicose Vein Pain

Varicose veins are unsightly in some cases, but the pain of varicose veins supersedes the looks. Varicose veins are genetically predisposed, but made worse by standing on your feet for hours at a time. Sitting with your legs crossed for prolonged periods of time can accentuate the problem of varicose veins, also. Since they are caused by genetics there is no way to completely avoid them, but there are several exercises that can help the painful symptoms.

What is a varicose vein?

Varicose veins are veins that have become gnarled and enlarged. They are most commonly found in the legs and feet, and are also common in the groin area of pregnant women. That's because being upright puts pressure on the lower body, and causes blood to pool in the lower limbs.

Spider veins, another type of varicose vein, are mainly cosmetic. Unlike the larger varicose veins they are not painful.

Get moving

Although your legs might ache after a day of standing it's time to get moving. Aerobic exercise such light jogging, speed walking or moderate walking is a way to increase your heart rate, and circulation. Even short periods of aerobic exercise helps.

Perform leg lifts

Lay on your back with your arms to your sides or under your buttocks. Keep your back flush to the floor by pulling in your abdominal area. Raise one leg so it is perpendicular to the floor. Hold the movement until you feel the blood flow through your thighs, calves and feet. Repeat the movement with the other leg.

If you have a problem keeping your back flat against the floor do the movement closer to a wall. Scoot your butt up to the wall, and raise both legs so they are lying against it. Added ankle rotations can also help with circulation, and help reduce varicose vein pain.

Pedaling from the floor

Pedaling from the floor is the same movement that you would use for a bicycle expect you are off your feet. Lie down on the floor. Either lay your arms beside you, or under your buttocks to prevent strain under your lower back. During the exercise, try your best to keep your lower back flush to the floor. Raise your legs, and pedal like you would on a bike.

If your legs are elevated higher it increases your blood circulation. On the other hand, if you lower your legs to pedal you'll get a great abdominal workout, as well.

Sources:

Vein Medic
Family Medline Column
Pub Med
Mayo Clinic