One of the components of the medical and preventive complex for varicose veins is gymnastics. It consists of simple basic exercises whose implementation helps stabilize the function of the vascular system and improve overall health. Routine gymnastics treatment of leg varicose veins is effective for any form of pathology and any stage of treatment.
Basic knowledge of gymnastics for varicose veins
One of the predisposing factors for varicose veins of the lower limbs is lack of motivation. Therefore, in order to prevent this disease or during its treatment, venous biologists prescribed special exercises for the lower limbs. When choosing their type and intensity, consider the clinical condition of the disease, the location of the affected vein, the severity and area of the disease. The focus of the gymnastics complex and its duration are also considered.
Regardless of the varicose veins of leg gymnastics, the goal is:
- Stimulate blood flow out through veins.
- Normalization of lymph flow.
- Increase the tone of the muscle tissue of the lower limbs to improve their endurance.
- Stabilize arterial blood flow.
- Restore vein tone.
- Improve peripheral circulation activities.
In the case of venous insufficiency, the most effective gymnastics exercise is light load exercise. This speed of execution allows you to control venous pressure and ensure that blood vessel stagnation is eliminated. As a result, the pain and discomfort of the legs are eliminated spontaneously.
The most effective exercises performed at any stage of varicose veins include walking in the fresh air and taking classes in the swimming pool. All permitted exercises performed by the therapist should be performed in a horizontal or sitting position.
When drafting exercises, it is important to know which exercises should not be done with varicose veins. A series of exercises is strictly prohibited, including:
- Squat down.
- Deadlift.
- Thorns.
- Lift heavy objects in an upright position.
- is running.
- Strength training.
- Grassland course.
- Dance.
The selection of the correct set of permitted exercises should only be done by a phlebologist or exercise therapy instructor.
Varicose Vein Gymnastics is an affordable and simple method of treatment and prevention of diseases. The complex does not require specialized professional equipment.
Varicose Vein Exercise Therapy
The conservative treatment of venous insufficiency is always supplemented by physical therapy. In this case, the gymnastic complex of varicose veins should be selected according to the purpose of treatment:
- Reduce the severity of symptoms in the early stage of varicose veins.
- Relieve pain.
- Prevents the development of severe forms of varicose veins, the treatment of which involves surgery.
- Prevent pathology in high-risk groups.
Each type of gymnastic complex has a characteristic exercise function and is the most efficient.
Exercise therapy is used in the first stage to eliminate the signs of varicose veins. It helps to stimulate blood vessel walls, enhance blood vessel tension and improve blood flow. The most effective exercises for varicose veins of the lower extremities include:
- A short morning driving slowly on soft ground.
- Change the position of your feet while walking all day. To do this, you need to regularly perform horseshoe inversion, unfold socks, and walk on heels and toes.
- The amplitude movement of the ankle and knee joints.
- When sitting in a chair for a long time, you should alternately roll one side of your gluteal muscles, and do not put one leg on the other.
- Stretching exercises in a horizontal position every night.
- Before going to bed, it is necessary to lift the lower limbs under the support of the wall.
Rehabilitation experts suggest to increase exercise in the early stage of varicose veins:
- Exercise bike.
- When lying down, alternate compression of the legs to the chest.
- The flexion and extension of the fingers.
- Will not tear socks when walking.
- Vertical scissors.
- Treat abdominal muscles.
- Use raised legs to raise and lower the hips.
- Vibration exercises.
- Stretch out feet and hands.
In order to improve efficiency and prevent complications of varicose veins, it is recommended to perform this check twice a day.
Every exercise should start with a relaxing massage. Exercise should be done slowly and smoothly, excluding sudden movements. The duration of the complex is at least 15 minutes.
The final stage of any exercise therapy complex is to perform contrast showers on the powerful lower extremities. The operation time for each leg is 10 minutes.
Prevention of varicose veins in the legs
If swelling, frequent attacks, and severe pain occur, you should stop these exercises immediately and return to preventive exercise therapy. This complex provides a systematic implementation method for the following exercises for leg varicose veins.
Sitting:
- Pull the socks in different directions with minimal resistance and maximum amplitude.
- Synchronous or alternate half-axis rotation of the feet.
- Exercise by grasping the inside of the foot, excluding the contraction of the leg muscles.
- Gradually stretch the muscles and ligaments of the legs by touching the thumbs to the chest, nose and ears. If possible, place your feet on the back of your head.
- Withdraw the knee joint at chest level. In this case, you must grasp the ankle joint with both hands. Without relaxing your hands, try to extend the knee joint as much as possible without lifting your feet off the ground.
Kneeling starting position:
- Separate the knee joints shoulder-width apart and lower the gluteal muscles to the ground. In this position, sit for no more than 20 seconds. Without pain and muscle burning, try to touch the floor with the shoulder bone. Complete the exercise by raising your legs and gently shaking your limbs.
- Straighten the knee joint and try to lunge forward with your feet as far as possible. If possible, it is recommended to wrap a rope on each side.
- When standing, stand down from your knees, pull your toes and swing your legs back, while bending to one side while bending your feet. Alternate each leg 15 times.
When choosing exercises to prevent varicose veins, it is necessary to consider the person’s lifestyle. A complex suitable for people with a lot of daily activity will not bring any benefits to people with a passive lifestyle.
Charge varicose veins in a horizontal position:
- Elevate the legs bent at the knees, and straighten each limb up 10 times.
- Alternate flexion and extension of the legs at the knee joints, gently pushing forward and toward you.
- The execution of vertical and horizontal "scissors".
- Elevate the pelvis and lean on the shoulder blades to perform vertical and horizontal cross amplitude swings.
- Starting from the "birch" position, place your legs behind your head and touch the floor with your toes.
The systematic exercise of exercise therapy can not only improve the health of the veins and the intensity of blood passing through the veins, but also reduce the dystrophic changes in the soft tissues of the lower limbs.
Vibration gymnastics for varicose veins
consists of two main complexes:
- Breathing gymnastics.Execute before vibrating immediately after waking up. Technique: Lift your toes, push your chest forward, take a deep breath, and minimize the height of the air. When done correctly, the abdomen should be slightly swollen. We hold our breath for 3-5 seconds, and exhale with violent rapid breaths.
- Vibration gymnastics.Standing on the feet in the starting position, with the body straight. Technique: Raise the heel 1 cm from the floor. When we exhale, we lower ourselves sharply to the floor. Repeat the exercise at least 60 times. Strength increases 1 time per second. Every 20 elevators, there will be a 10 second break.
Vibration gymnastics produces positive therapeutic effects only in the early stages of varicose vein formation, and is a very effective preventive measure.
Exercise stimulates blood flow to the heart, thereby washing away the blood vessels. This process stimulates the restoration of the elasticity and tone of the vein wall, and prevents the formation of atherosclerotic plaque.
Obtaining positive results during varicose vein training depends on the correctness and order of all elements. Therefore, the first class must be conducted under the supervision of a doctor or instructor. It is also important to follow exercise techniques and sets.