Our vein experts at the Reno Vein Clinic, Dr. Robert Merchant and Dr. John Daake often stress the importance physical activity and how it can be beneficial to our vein health. We often get asked about what kinds of moderate activities are easy to perform and thought we’d provide you with five beneficial moves you can do from home to improve your vein health and prevent varicose veins and spider veins.
Lie down on a soft surface and raise both legs straight into the air above you. Watch the color of your feet change until they lose their color and turn whitish. Sit up and lower both legs so they are below the level of your head. Watch the color return to your feet until they are normal. Lie down and rest for several minutes with your legs horizontal, and then repeat.
Lie down on your back and raise both legs in the air. Extend one leg upward toward the sky while bending the other, then switch the positions of your legs simultaneously. The motion is similar to riding a bike. Make sure to straighten each leg completely upward when extending.
Lie on a soft surface or place a pillow beneath your hips. Raise one leg straight upward while bending the other leg. Pull the bent leg toward your chest with your arms while rotating your ankle in a circular motion. Switch directions often. Hold this position for 30 seconds, and then switch legs and repeat.
Stand on a low step, no more than three or four inches high. Extend your heels over the edge of the step and support your weight on the balls of your feet. Slowly press upward onto your toes, and then lower your heels until they are slightly lower than the step. You should feel a slight stretch in your calf muscles. Hold onto a wall or other anchored object if you have trouble keeping balance. Perform 40 repetitions.
Go for a leisurely walk or swim. Thirty minutes of light exercise four times per week can greatly reduce symptoms of varicose veins. The key is to exercise in moderation. Lack of exercise and strenuous exercise can increase symptoms.
Here’s to moving for your vein health!