Tag Archives: leg veins

5 Exercises to Improve your circulation in 10 minutes


In only 10 minutes you can improve blood circulation in your legs by doing these five exercises. Consider doing them several times a day, making sure to rest in between.

10-Minute Walk:

Walk briskly for 10 minutes, making sure to take long strides to stretch and extend the leg muscles. If you sit most of the day at work, consider taking the stairs instead of the elevator or walking a few laps around the halls.

Leg Lifts:

Lie flat on your back and raise both of your legs straight up. Hold them in place for two minutes; and then slowly lower them back to the floor. Rest for a few seconds and then repeat the leg lifts for two more minutes. Continue until you have completed five two-minute sets.

Circular Leg Exercises:

Sit on the edge of a table or bench that is high enough for your legs to dangle but not touch the floor. Make circular motions with both legs going in the same direction for two minutes. Rest a few seconds and then reverse direction for two more minutes. Continue until you have done five two-minute circular leg exercises, and then lie flat on your back once more to rest.

Toe and Ankle Flexes:

While sitting, bend and flex your foot and ankles with your toes stretched out and pointed upwards to work leg muscles and improve blood circulation. Do several repetitions of this for 10 minutes. This exercise is especially effective when done throughout the day while sitting in an office chair, on a couch or on the side of a bed.

Poolside Leg Exercise:

Sit on the side of a pool with only your legs in the water. Briskly, move your legs back and forth and up and down in the water for two minutes at a time with a few seconds rest in between. Do five two-minute sets and then remove your legs from the water. Stand and walk around a bit. Repeat the exercise as desired.


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Chronic Venous Insufficiency

Chronic Venous Insufficiency (CVI) is a common condition affecting 2-5% of Americans. CVI is a condition in which the veins have problems sending blood from the legs back to the heart. Venous insufficiency is caused by problems in one or more deeper leg veins. Normally, valves in your veins keep your blood flowing so it does not collect in one place, but when the valves in varicose veins are damaged or missing, this causes the veins to remain filled with blood, especially when you are standing. This condition can also be caused by a blockage in a vein from a clot.

There are many factors that affect the risk of developing CVI. People who have a history of deep vein thrombosis in the legs or those who are considered obese have a greater chance of developing venous insufficiency. Women, specifically pregnant women are also more at risk. Additionally, being tall, increased age and existing genetic factors also come into play. Lastly, prolonged sitting or standing can cause CVI.

The symptoms are similar to varicose vein symptoms. Patients can experience dull aching, heaviness or cramping in their legs. Other symptoms include itching and tingling, pain when standing and swelling of the legs. People with chronic venous insufficiency may also have redness on their legs and ankles, superficial varicose veins, and ulcers near the legs and ankles.

If you think you may be suffering from Chronic Venous Insufficiency or have questions contact Reno Vein Clinic at (775) 329-3100 to schedule your free consultation.

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