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Doctor names 5 simple leg exercises to prevent varicose veins

Doctor names 5 simple leg exercises to prevent varicose veins Illustrative photo (Freepik)
Author: Maria Kholina

Varicose veins are a common affliction among those who spend a lot of time standing. The constant strain on the legs can lead to this condition. Preventing this ailment is aided by simple gymnastic exercises, which take no more than 15 minutes, according to phlebologist Lina Grinshpun.

Exercises prevent varicose veins prevention

"Working on your feet can be quite challenging, but there are ways you can help yourself. If you are experiencing signs of varicose veins, gymnastics should be a mandatory daily ritual. Proper exercises for the lower limbs reduce discomfort, pain, and swelling," says the phlebologist.

She shared some simple exercises that can help alleviate leg discomfort in just 10-15 minutes a day.

"Remember, with varicose veins, it is not recommended to engage in fast running, prolonged static or strength exercises, or exercises involving abdominal tension and squats," emphasizes Grinshpun.

She also advises distributing the load evenly when doing calf exercises.

"Stop doing exercises if you feel pain or discomfort. And also, don't forget to wear compression stockings while exercising," the doctor advises.

Exercise #1

For 2-3 minutes, walk on tiptoe and then on heels alternately. The tension should be felt in the calf muscles.

Exercise #2

Roll from heel to toe, shifting your body weight to these points alternately. The exercise should last no more than 5 minutes

Exercise #3

Lie on your back, bend your leg at the knee, and pull it towards your chest to press it against your chest. Then straighten your leg and gently lower it. Repeat the exercise 8-10 times for each limb.

Exercise #4

While lying down, lift your legs up. Rotate your feet in different directions 7-8 times.

Exercise #5

Remain lying down and make leg lifts upwards and sideways.