Exercise for varicose vein : List of Best exercise, Yoga

Exercise is the best treatment option for varicose vein and is most natural way to recover and highly recommended by Doctors and Physiotherapist.

What is a varicose vein?

The Varicose veins also called varicose or varicosities,It occur when your veins become larger, dilated, and overfilled with blood. Varicose veins typically appear raised and swollen, and this has a bluish-purple or red color.

It occurs when your veins are not functioning properly. Veins have only one-way valves that prevent blood from flowing in the backward direction. When these valves do not work properly, then blood begins to collect in the veins rather than continuing moving toward your heart due to this your veins become enlarged. Varicose of veins mostly develops in your lower legs in your calf, ankle, and feet.it also develops in the pelvis region (testicles)which can lead to infertility.It may lead to deep vein thrombosis and pulmonary embolism for preventing this risk you may control it by doing given exercises in your daily routine. The most common symptoms of the varicose vein are highly visible, misshapen veins, usually on your legs, pain, swelling, heaviness, and pain over or around the enlarged veins. the varicose vein is diagnosed by venogram and ultrasound.

Here we list out the Exercise for treat or prevent varicose veins.

• Walking
• Swimming
• Cycling
• Rebounding OR jumping
• Leg Lifts
• Ankle Rotations
• Calf Raises
• Pedaling
• Lunges
• Knee bend with ankle flexion

Health benefits by doing this exercise.

• Helps to improve Venus return.
• Helps to decrease pain.
• Maintain blood circulation.
• Helps to Prevent thrombolytic diseases like deep vein thrombosis, pulmonary embolism.
• Helps to decrease pain.
• Helps to improve activities of daily livings.
• Helps to improve muscle strength.

Here we list out the Causes of varicose veins

• Increased blood pressure in the veins.
• Pregnancy
• Menopause
• Age over 50
• Standing for long periods
• Obesity
• Family history of varicose veins

Physiotherapy Treatment for varicose vein.

The therapist educates the patient about his or her condition and its treatment.
The most important step includes patient education to obtain better outcomes after treatment. Lifestyle changes are the most important thing you have to be concerned about, maintaining your weight, care of your limbs, doing proper exercise, avoid prolonged standing.Therapist advised you to wear an elastic stocking

Some therapeutic modalities have also been given by the therapist.
-Complete De congestive Therapy

-Intermittent pneumatic compression

-Kinesio Taping

Exercise for preventing and treating the varicose vein.

Walking

• This is a low-impact exercise that helps to improve calf muscle pumping action. This is a great exercise to improve blood circulation in your legs. Therapist recommends walking every day. you have to walk for about 30 to 40 minutes a day.

Swimming

• Swimming needs you to push your legs up and stop blood from pooling in them. This is a great low-impact cardio exercise because it does not require your bones and joint to bear your weight.
• If you are new to swimming but have access to a pool, you can start easy by trading off 30 seconds of activity and 30 seconds of rest. You can shake things up by focusing on your kicking with a kick board or trying out full strokes. when you are comfortably do swimming then you can increase the time.

Cycling

• Like walking, cycling also helps to improve muscle strength in your calf, and like swimming, it is a low-impact exercise that is not as load-bearing to your legs. If you are doing cycling, you will want to keep close attention to your duration and your posture throughout, because long cycling sessions bent over handlebars can decrease blood flow to your legs.
• If you do not have a cycle, lie on your back with your legs raised and flexed. Then pedal in the air like you are cycling.

Rebounding or jumping

• Rebounding, or jumping up and down on a mini trampoline, can help to decrease blood pooling in your lower limbs. perform this for five to 7 minutes, three to four times a day.

Leg Lifts

• This exercise will help to stretch your leg muscles.
• For this, you have to lie on your back near the wall. your feet straight out over the wall. you have to Lie on your back with your legs straight out.
• Raise one leg and hold it for a couple of seconds in the elevated position. smoothly lower your leg down.
• Do this on another leg.
• Do this for 20 to 30 repetitions for 2 to 3 sets.

Ankle Rotations

• This is a great exercise to improve your lower body blood circulation.
• For this exercise, you have to lie on your back with arms by your sides and legs straight out.
• Then you have to move your feet in anti-clock and clock direction.Do this for 20 to 30 times in both direction.

Calf Raises

• This also known as a heel raise, this will help to improve blood circulation.
• For this exercise, you have to stand with hip feet width apart. you can use the chair for support or you stand near the wall for balance. Raise your heels off the ground until you are on your tiptoes.
• Hold for a couple of seconds. Then slowly lower your heels. Do this for 20 to 40 times.

Pedaling

• For this exercise, you have to lie down on the ground.put your hand by your sides. Raise your legs off the ground and you have to move your legs like you are doing cycling. move your knees towards your chest in the air.Do this for 2 minutes and for 3 to 4 times.

Lunges

• Lunges exercise helps you to get stronger lower limb muscles. which helps you to improve blood flow in the same direction. for this exercise you have to stand with your feet apart, then your right foot forward, and flex your knee.
• Your knee should be directly below the ankle, the left leg should be extended. hold this lunge position for 5 to 10 seconds then straighten up your leg and then do this same movement on the left leg.

Knee bend with ankle flexion

• For this exercise, you have to lie on your back. slowly raise your right leg and flex your right knee with knee flexion you have to do ankle plantar and dorsiflexion 10 times. smoothly lower down your leg then do this same movement on the left side leg.

Burgers exercise

• For this exercise, you have to lie down with your leg up into 45-degree positions. place a pillow below your ankle to get a 45-degree angle and give support to your ankle.
• Hold this elevation position for 3 min.
• Then you have to sit with knees hanging downward for 2 min.
• Then immediately you have to lie down for 5 min.
• Repeat this sequence 3 to 4 times /session.

Yoga pose to prevent varicose veins

Mountain Pose

• Stand straight with your feet together. slowly lift your toes and place them back to the ground with this you have to raise your both arms. Pull up your kneecap and squeeze the thighs. Inhale and lift from your waist. Breath and hold for 4 to 5 seconds. Exhale and drop the shoulder down.Do this for 8 to 10 times.

Supported Shoulder Stand

• For this exercise, you have to lie down on met and Push your low back into the ground as you breathe out and on a breath in raise your legs up, while you press your arms and hands into the ground. move your legs over your head, and use that momentum to curl the hips up and off the ground. move on your back, bring the body weight towards your upper back and shoulder joint. This helps to drain your blood to the heart

Standing Forward Bend

• For this pose, you have to stand with shoulder hip-width apart and slowly bend from the waist and try to reach your hands to the toes until you feel stretch in your back thigh, and leg. hold this stretch for 20 to 20 seconds. then slowly move your hands up.

Fish Pose

• For this exercise, you have to lie on your back with your knee flexed. feet on the ground, lift your pelvis and chest off the ground and slide your hands, palm down on your hips. Hold this position for 20 to 30 seconds. Then lower down your pelvis.

Boat Pose(Navasana)

• For this pose, you have to sit on the ground with your leg extended in front of you, press your hands on the ground a little behind your buttocks. you have to lift from your chest and lean back slightly, your back should not curve.
• Balance your legs tripod on your coccyx bone. breath out and flex your knees then lift your thighs as they make an angle of 45 degrees above the ground. Then slowly extended your knees, if possible, otherwise, it is okay to knee in flexion. Hold this pose for 30 seconds.

Legs Up the Wall

• For this pose, you have to lie on your back on the met near the wall with your leg elevated on the wall. This position reduces the stress on the veins.

Wind Relieving Post

• You have to lie on your back, with your arm and leg extended. flexed your neck towards the chest at the same time hold the right knee by your hand and move towards your chest and the left leg should be extended.
• Hold this pose for 20 to 30 seconds. Then do this on the left knee.
• You have to complete 20 repetitions then you have to move both knees towards your chest and hold for 20 to 30 seconds.

Exercise for varicose veins – youtube:

Basic treatment to prevent or treat the varicose veins.

Elevation:
To improve blood circulation and decrease pressure in your veins, you have to elevate your legs above your trunk level maximum times throughout the day.
Elastic stockings:
Supportive stockings or socks will help to compress your veins and relieve discomfort. The elastic stocking compresses your veins and stops stretching and helps to improve blood flow.
Injection therapy (sclerotherapy):
During sclerotherapy, a doctor injects a solution into your vein. This solution causes the vein walls to stick together. Eventually, it turns your veins into scar tissue and fades away.
Laser therapy:
This is a minimally invasive procedure known as endovenous thermal ablation, a doctor uses a catheter (a long, thin tube) and laser to close off a damaged vein.
Vein surgery:
In these procedures, ligation and stripping of the vein are done, the surgeon ties off your affected vein (ligation) to stop blood from pooling. The surgeon may remove (strip) the affected vein to prevent varicose veins from reappearing.

What are the complications of varicose veins?

Superficial thrombophlebitis:
Blood clots can be formed inside varicose veins, which cause called superficial venous thrombosis or superficial thrombophlebitis. Thrombophlebitis is painful but is not usually dangerous. It is a treatable condition.
Deep vein thrombosis (DVT):
A person with varicose veins has a higher risk of deep vein thrombosis, in this blood clot located deep inside in your body.
Pulmonary embolism:
A blood clot mostly occurs due to deep vein thrombosis it can be lodged in your lungs this is called a pulmonary embolism. this is a life-threatening condition that requires instant treatment.

When did you not do these exercises?

• If your health provider advised you to take a rest.
• If you feel any numbness or tingling in your leg then talk to your therapist or doctor.
• If your blood pressure is irregular.

Author: Priti Tirgar