When your veins begin to appear and start under the skin, your legs begin to hurt, lifestyle, lifestyle changes.Exercises for varicose veins of the legs will improve the vilal tone and thereby alleviate the condition.
What are varicose veins?
Varicose veins are a pathological (unusual) pathological phenomenon of dilation of veins, as a result of which blue-red dwarfs and meshes or jagged nodules, even jagged nodules, appear on the surface of the skin.
If one of your relatives has varicose veins, you may have heard them use the term "varicose puller".As you know, the blood must rise through the veins of the legs, overcoming the force of gravity.The heart pushes it there with each contraction, and special valves inside the vessel prevent it from leaking.They close after each heartbeat and prevent the blood from flowing downward under the influence of its own weight.
With varicose veins, the walls of the vessels expand and become thinner, the valves can no longer close, and the proper movement of the law from the affected vessel is disturbed.Blood stops, veins rise to the surface of the skin and are very noticeable.Varicose veins will be heavier and wider in this picture.
At some point, there comes a "point of no return" when the operation is no longer possible.But before that, you can help yourself with gymnastics and medicine.
The most important thing is to protect yourself from the further development of varicose veins.First you need to understand where it comes from.
Causes of the disease
All the causes of varicose veins can be reduced to two: problems with blood flow in blood vessels and blood vessels with weak connective tissue.
The first group of reasons can simply be eliminated, but the second is due to genetic characteristics and can only be tolerated.
The first group includes the following reasons:
- Cross-legged pose while sitting.
- Unfavorable body position, such as squatting, when working in the garden.
- It works for a long time while standing.
- Trauma, systemic vascular diseases.
- Obesity.
As you can see, most of these reasons can be eliminated.In other words, the exercises are ineffective unless you break the habit of sitting cross-legged and reducing weight.If varicose veins are caused by genetic weakness of blood vessels, do not despair.Your feet will get more attention.
So, let's find out what kind of load can be given to the muscles with this disease, whether it is possible to do squats with varicose veins, and what are other exercises.
Fighting Varicose Veins
Physical activity is designed to improve blood flow in diseased vessels.It is useless to do this if the stage of varicose veins already requires surgical intervention.But if the disease has just started, exercises will be very useful.
What not to do
You shouldn't lift weights.Forget strength training for now, they will aggravate your condition.Excessive strain can cause weak blood vessels to burst.
Here are some questions for people who suffer from varicose veins and their answers:
- Is it possible to squat with varicose veins?You can go out under your own weight.However, if the exercises are difficult for you, it is better to do it without a barbell.You can't squat with a barbell if you have varicose veins.
- Can you bench press?You can, but with caution, it is better to wear special compression stockings.You should be careful with exercises that directly work the leg muscles, such as deadlifts, squats, leg extensions, and leg curls.This is where you have to limit yourself.You cannot lift weights while standing on your feet.A leg press with a light weight will be useful because you perform it in an inverted position.
- Are the veins swollen after exercise, are they varicose veins?After visiting the gym, the veins become clearer and visible on the surface.However, it is necessary to separate varicose veins from labor.In the latter case, the veins are pushed to the surface by muscles, they are smooth, without knots or mesh.They are usually large and single, blue in color.Such veins appear in the athlete's body in the area of the flexors of the legs, arms, chest and neck.That's good.If the vein is red or purple, thin, knotty and bordered by a mesh, it is a varicose vein.
- Aerobics - light exercise.Can it be done for varicose veins?Unfortunately, during aerobics, a person makes sudden movements and jumps.It is better not to do this.Although in the early stages of varicose veins, it is not important.The main thing is to remove the heavy load.But in the later stages, especially with thrombophlebitis, sudden action is dangerous due to the separation of the blood clot and catastrophic consequences.
You should be wary of anything that requires serious physical effort: strength training, speed work, interval training.
What can and should be done
Exercises for legs with varicose veins differ in dosed load.This is actually gymnastics for the joints.On the one hand, it forces the muscles to contract, and on the other hand, it does not cause too much tension.All exercises for varicose veins are aimed at increasing blood circulation in the legs.
The simplest leg exercises for varicose veins work with the legs.
This exercise is done like this:
- Sit or lie down so that your feet are higher than your knees.
- You can place a soft but flexible pillow under your knees.
- Imagine that the tips of your toes are a hand.Draw a circle with it.The drawing is done by moving the leg at the ankle.
- Pull the leg towards you, and when it reaches its limit, continue to pull it.You will feel a slight warmth in the calf muscle and its stretch.
- After that, extend your toes, pull your ankles down using the calf muscle.
- Turn your legs to the side, then to each other.
- Try this exercise several times.
In other words, we actively rotate our leg, contract it, and relax our calves.We raised it with our feet.This method allows you to stretch the muscles under the knee while sitting on the sofa or lying down.
A series of exercises for the whole body
The following activity combines a warm-up for the muscles and joints of the whole body.This is a simple and safe complex that improves blood circulation throughout the body.
Head and neck
Make a circle with your head clockwise and the same number of times in the opposite direction.
On each lap, try to stretch.No need to do it quickly, prolong the pleasure.Feel the work of your neck muscles, enjoy.
Then your chin to your chest 3-4 times, back to the back of your head the same number of times.
Let's move on to the upper shoulder girdle.
Arms, shoulders
Point your shoulders in circles and back.In a circle efficiently and slowly, we stretch the muscles!
Next, we begin to describe circles on the same plane with straight arms.No need to accelerate too much;The speed of 1.5-2 revolutions per second is enough.Without holding our breath, we inhale and exhale.
Then we press our elbows to the body and draw a circle with the brushes.That is, it turns the arm from the elbow.
The last step is to curl your hands into fists and rotate them at the wrist.Next, we warm up the lower back.
Waist
It doesn't go hand in hand.Start by using your lower back to make a maximum right turn and left turn 10 times.You can turn in a row or immediately do 10 times in one direction, then 10 times in the other.
After that, bend forward and backward.Then move your body clockwise and counterclockwise, keeping your feet together.
Place your hands on your hips and do a few circles with only your hips.
Remember to work slowly at a constant speed.
Legs
Here you can squat 10 times slowly and without additional weight.This is one of two possible options for putting stress on your fingers, because you can't push out with a barbell or a lunge.
The second option is stepping on a machine with light weights.Since the work is upside down, it will be more beneficial for you as it works very well in the case of varicose veins.
The rest of the leg exercises are various swings that do not load the calf area.In the press
To train your abs, you will need exercises that stretch on the floor on a fitball.At this moment, it is not recommended to raise a hanging leg on a horizontal bar, because at this moment the blood stops in the diseased veins.
Lying on the back, lift the leg (two or separate) to the press, exercise the bike.
Flutters in various techniques are also safe in the lying position.
Swimming
Swimming is an excellent form of physical activity for varicose veins.Beneficial for leg muscles, nervous system, heart and immune system.A really great activity!
Basic recommendations
If we summarize all of the above in the form of short recommendations, they will look like this:
- Do exercises for varicose veins, take a long walk in comfortable shoes .
- Do not stay in one position for a long time, get rid of the habit of sitting cross-legged.
- Manage your weight.
- Lead an active lifestyle to improve blood circulation
- If you are prone to varicose veins, all heavy physical activity should be done in special tight varicose stockings!
- Allow the blood to flow freely through your legs after physical activity.This is especially true for girls.Lie on a bed or couch with your ankles against the wall.You should sleep with your feet higher than your head.If you decide to take a nap for an hour or two, put bolsters under your ankles and knees.Make sure your legs are positioned higher than your body.This will help blood flow to the lower extremities.
- Use cardio exercises in your programs.It will improve your well-being and strengthen your cardiovascular system.