What exercises can be done with varicose veins of the legs

exercise for varicose veins

Varicose veins are considered to be an increase in veins, both in length and in diameter, accompanied by thinning of the vascular wall. The cause of the disease is a violation of the elasticity of the walls of blood vessels, due to dysfunction of the vascular valves. Treatment of varicose veins of the lower extremities and other segments of the human body consists of taking medications and special therapeutic exercises.

The benefits of therapeutic exercises

exercises for varicose veins

Varicose veins are a disease that prevents you from living a quality and fulfilling life. It is almost impossible to get rid of it, but there are many ways to improve the condition of blood vessels, prevent exacerbations and complications. Pathology affects women much more often than men. Statistics show that most often varicose veins develop at working age, after 30-40 years.

Observations have shown that people who lead a sedentary lifestyle are at risk of developing varicose veins. Therefore, the main tool in the fight against the disease is therapeutic exercises. It was developed by experienced phlebologists and angiosurgeons. The complex is based on special exercises that:

  • normalize the outflow of lymph;
  • improve overall physical fitness;
  • increase endurance;
  • activate arterial blood flow;
  • accelerate blood circulation;
  • increase vascular tone.

A sedentary lifestyle and lack of movement cause congestion in organs, in particular in the lower extremities, which increases the pressure of the blood fluid on the vessels, an excess of lymph. In sensations, this manifests itself in the form of pain in the legs, difficulty in movement, swelling. Regular loads according to a specially designed scheme eliminate discomfort and pain.

Who shows exercises for varicose veins?

therapeutic exercises for varicose veins

Therapeutic exercises for varicose veins are indicated primarily for those who have already been diagnosed with varicose veins of the lower extremities by specialists. You should also engage in special gymnastic exercises for persons:

  • leading a sedentary lifestyle;
  • whose job is to sit or stand for a long time;
  • having bad habits;
  • preferring to often cross their legs while sitting;
  • whose relatives suffer from this disease.

Experts advise to perform therapeutic exercises from 15 to 30 minutes a day. It is better to do the exercises several times a day. Throughout the day, you should also take breaks every hour to move around.


One of the most effective and affordable variations of therapeutic exercises is walking. Every day, for the health of the vessels of the legs, at least 10 thousand steps should be taken.

Features of physical activity

A negative effect on the veins with varicose veins is the lack of physical activity and excessive loads. Do not get involved in therapeutic exercises to the point of exhaustion.

Another important factor in therapeutic exercises is clothing. It is not necessary to wear a tight and squeezing uniform for gymnastics. This is especially true of the lower extremities. Leggings, breeches, tight pants will create pressure on the skin and compress blood vessels. Choose loose sweatpants made from natural fabrics.

Before starting classes, be sure to consult with your leading doctor. You should also visit the doctor after gymnastics. Make it a rule to visit a phlebologist or angiosurgeon once every 2 months. Constant monitoring of analyzes and diagnostics will allow you to keep the pathology under control, identify improvements or complications, and correct further actions.

What sports can be done with varicose veins?

With varicose veins of the lower extremities, all sports are shown that are not associated with sudden movements and excessive loads on the legs. Doctors recommend giving preference to:

  • swimming;
  • Pilates
  • dancing, no longer than 40 minutes;
  • walking;
  • cycling;
  • run, no more than 15 minutes;
  • yoga.

Any sport in which it is permissible to engage in a sitting position or lying on your back is allowed for varicose veins. For example, you can do exercises for the arms, abdominals, develop flexibility.

What not to do with varicose veins

You should not engage in sports that are associated with increased stress on the legs. If you have varicose veins of the lower extremities, the following exercises and activities are contraindicated for you:

  • fight;
  • step aerobics;
  • strength exercises on the legs in order to build muscle mass (leg press);
  • lunges forward and to the side;
  • squats;
  • fitness;
  • volleyball;
  • basketball;
  • football;
  • jumping rope;
  • hockey, etc.

During the execution of the above, the full operation of the valves of the vessels does not occur. The vascular walls are stretched, the valves do not move the reverse flow, as a result, there is no reverse flow of blood.


Great attention should be paid to shoes. With varicose veins, preference should be given to high-quality sneakers or sports slippers with air soles.

The main set of exercises for all types of illness

The general complex of therapeutic exercises, developed by highly qualified phlebologists, is suitable for all types of varicose veins. For classes, prepare a non-slip mat, comfortable uniform and special shoes. Basic exercises:

  1. From a supine position, you need to pull one leg to your chest, clasping it under the knee joint. This is followed by a tightened limb, straighten and freeze for a few seconds. Lower carefully. Do the same with the second leg.
  2. From a supine position, raise both legs, hold them straight for a few seconds. Then bend at the knees and straighten again. Stay in this position. Lower both legs and after 3-4 seconds repeat the cycle again.
  3. From a supine position, raise your legs at a right angle and make rotational movements of the foot alternately with each limb. Exercise should be done clockwise and counterclockwise.
  4. From a supine position, raise your legs at a right angle, fix them for a few seconds and work intensively with your toes.
  5. From a supine position, raise your legs up at a right angle and make movements with your feet, stretching your socks and pulling them towards you. Also, the feet should be rotated to the side - in and out.
  6. In a sitting position on a chair, it is necessary to straighten your legs and move your feet in different directions, as well as make circular movements in one direction and the other.
  7. From a position lying on your back or on your stomach, it is necessary to press the arms extended along the body to the legs and alternately raise the straight leg as high as possible. At the highest point, fix the limb for a few seconds and gently lower it.
  8. From a standing position on inhalation, raise the upper limbs up, spread them apart, tilt the body forward, and one of the legs, as opposed to back. Draw a "swallow".
  9. From a standing position, roll from heel to toe and back, smoothly transferring body weight.
  10. Walk around the room either on your heels or on your toes alternately for 15 minutes.

All exercises have a beneficial effect on the state of blood vessels, blood and lymph flow. Each of them should be repeated 10-15 times. It is better if you find the opportunity to perform the entire complex at least 2 times a day.

exercise for varicose veins

Leg exercises

Therapeutic exercises for varicose veins of the lower extremities include the unloading of blood vessels, activate blood flow and lymph flow:

  1. In the supine position, place a large pillow or several small ones under the feet. Ensure that the legs are level, deviating them from the horizontal of the floor by 20 degrees. Relax in this position.
  2. From a supine position on the floor, bend the lower limbs, resting your heels on the floor. The arms are extended along the body and lie on the back, on the hips. While inhaling, raise the upper end of the torso and sit down. As you exhale, lie down slowly and gently.
  3. From a supine position with arms extended along the body, raise both legs 20 degrees then the floor with a pillow sandwiched between the feet. As you exhale, lower your legs.
  4. From a supine position, focus on the upper shoulder girdle and feet. While inhaling, lift your buttocks and lower back off the floor, freeze for a few seconds and lower yourself as you exhale.
  5. From a supine position, you need to stretch your arms along the body, bend your legs at the knees and put them on the floor. Then draw in and stick out the stomach, inhaling and exhaling deeply.

Each exercise should be done at least 15 times. Regular exercise will prevent complications and improve the quality of the veins.

Hand exercises

To reduce discomfort with varicose veins and improve the condition of blood vessels, perform the following set of therapeutic exercises:

  1. In the supine position, you should raise the elongated straight lower and upper limbs at a right angle. Hold the position for a few seconds with even deep breathing. Shake your arms and legs for 2-3 minutes in a raised position.
  2. Standing, you need to put your palms behind your head and fold them into a lock on the back of your head. Perform smooth body turns to the right and left.
  3. In a standing position, you need to stretch your arms forward parallel to the floor and clench your palms into fists. Hold the position for a few seconds and spread your fingers as much as possible.
  4. From a supine position, raise one arm up while resisting with the other hand, clasping the wrist of the rising limb. Do it for both hands.
  5. From a standing position, raise outstretched arms and forcefully clench your fingers into fists and unclench them. Run at least 80 times.

Each exercise should be done at least 15-20 times. The greatest effect will give therapeutic exercises, which you will perform at least 2 times a day.


Of great importance in the state of the veins are bad habits, especially smoking. Give up cigarettes, which adversely affect the condition of your blood vessels.

Exercises for the small pelvis

With varicose veins in the small pelvis, a set of exercises should be performed aimed at eliminating congestion:

  1. From a supine position, raise your legs bent at the knees and perform the "bike" exercise. Make sure your lower back is pressed to the floor. Perform simulated cycling in one direction and in the other. Rotate your legs for at least 3 minutes in one direction.
  2. From a supine position, stretch your arms along the body, raise your outstretched legs 20-25 degrees above the floor and perform the horizontal scissors exercise.
  3. From a supine position, stretch your arms along the body, raise your extended legs 40-55 degrees above the floor surface and perform the "vertical scissors" exercise.
  4. From a supine position, it is necessary to focus on the head and shoulder blades. While inhaling, you should raise your legs and tear your buttocks off the floor - perform a birch stance. Support your lower back with your hands. Keep your legs extended at a right angle to the floor and bend at the knees.
  5. From a standing position, legs should be spread wider than shoulders. Straighten your back, while inhaling, you should slowly lower yourself into a semi-squat without reaching the thighs being parallel to the floor. Fix yourself in this position for a few seconds. Slowly take the starting position.
  6. From a sitting position on the floor, it is necessary to take emphasis on arms extended back. One leg must be bent at the knee and the straightened other leg should be raised with maximum amplitude.

All exercises must be done in the amount of 15-20 repetitions.

Additional exercises

Regardless of the location of varicose veins, perform a complex several times, which contributes to the overall strengthening of the venous vessels:

  1. From a standing position, roll from toe to heel, transferring your body weight. Do not make sudden movements, breathe deeply and evenly, keep your balance. Do at least 30 rolls.
  2. In a standing position, walk in place without lifting your toes, alternately raising your heels and transferring your body weight from one foot to the other. Complete at least 30 exercises.
  3. In a standing position, inhale, pull your shoulders back, trying to connect the shoulder blades and sticking out the chest. As you exhale, return your shoulders forward and lower your head to your chest. Perform the exercise slowly at least 15-20 times.
  4. From a standing position, inhale, raise your straight arms up and stretch on your toes. Freeze for a few seconds and slowly lower yourself down. Repeat at least 15-20 times.
  5. In any position, strain and relax the gluteal muscles. Freeze for a few seconds under tension. Do several sets per day. The number of repetitions at a time is at least 15-20.

These exercises do not take much time but serve as an excellent tool for activating the flow of lymph and venous blood.

Exercises for the prevention of varicose veins

Any disease is better to prevent than to cure. If you are at risk or you have all the prerequisites for the development of varicose veins, start doing preventive exercises in advance:

  1. In the supine position, stretch your arms along the torso. Raise your straightened legs to a low chair. Alternately pull the toe of the foot towards you. Do at least 15-20 repetitions with each foot.
  2. In the supine position, stretch the upper limbs along the body, raise the straightened legs and spread them as far as possible to the sides. Perform rotational movements of the feet out and in at least 15-20 times in each direction.
  3. In the supine position, stretch your straight arms along the body. Raise your straight legs to 45 degrees and spread them apart. Perform circular movements with your legs bent at the knees in and out. Do 15-20 repetitions.
  4. From a supine position, lift straightened legs while inhaling. Lift your buttocks off the floor and help yourself with your hands to fix your lower back. Make sure your feet are perpendicular to the floor. Spread your legs to the sides and swing left and right and back and forth. Keep your balance.

Do a few light hops on your toes from time to time throughout the day. Then take a break and jump again.

Additional ways to treat the disease

As additional recommendations for varicose veins, doctors recommend a comprehensive approach to the problem:

  • adjust your diet, add vegetables, fruits, fish and seafood to the menu;
  • to refuse from bad habits;
  • choose comfortable underwear that does not restrict movement;
  • wear compression stockings, tights, stockings;
  • do therapeutic exercises;
  • walk every day;
  • go swimming;
  • go for lymphatic drainage massage.

There are also a number of alternative methods for the treatment of varicose veins.

foot massage for varicose veins


Massage for varicose veins of the lower extremities should be performed by a qualified specialist. It is a scheme of movements along massage lines, accelerating the flow of lymph and improving the activity of blood vessels. If you do not have the opportunity to attend a course massage in a medical institution, carry out the manipulations yourself at home, remembering a few rules:

  1. All movements should be directed to the lymph nodes. For example, if you are massaging the leg below the knee, then carry out all the passes from the lower leg to the patella. It is under it that the lymph node is concentrated.
  2. Don't push too hard. Adjust the force of pressing, do not allow the vessels to be pinched.
  3. Use massage creams or ointments for varicose veins.

A light foot massage at the end of a working day will have a beneficial effect on overall well-being, disperse the lymph, and relieve fatigue.


products for varicose veins

The diet for varicose veins contains the general principles of proper nutrition:

  • exclude fried, salted, smoked;
  • limit your salt intake;
  • drink at least 1. 5 liters of clean drinking water;
  • eat vegetables and fruits daily;
  • enrich your menu with fish dishes;
  • eat cereal in the morning;
  • refuse flour, sweet, animal fats, margarine;
  • give preference to lean meats - turkey, chicken, rabbit meat, beef, veal;
  • steam or boil food.

In addition to a balanced diet, choose a vitamin complex together with your doctor. It is important to reduce weight if it is far from normal. Increased pressure on the veins will cause complications.


As an aid in the treatment of varicose veins, there are folk recipes that have proven themselves positively:

  1. Ointments from woodlice, horse chestnut, celandine, wormwood, cabbage, Kalanchoe, willow bark. To prepare, take the crushed raw materials of one of the types, mix with 300 ml of vegetable oil and heat in a water bath for 15 minutes. Cool and strain the mixture. For density, add animal fat to the product. Rub the drug on your feet daily.
  2. Tincture of Kalanchoe. Take the chopped herb and pour it with medical alcohol in proportions of 1 to 1. Leave the mixture in a dark, cool place for 2 weeks. Then rub into the skin from the lower leg to the knees daily in the evening.
  3. Apple vinegar. Ordinary 9% apple cider vinegar should be rubbed into the lower extremities. The product is rich in vitamins and minerals necessary for vessels. Effectively relieves swelling and improves blood circulation.
  4. Honey wrap. Natural honey is applied to the skin of the feet and wrapped in polyethylene. Useful components of honey have a beneficial effect on the state of blood vessels. Exposure time from 2 hours.
  5. Compresses from cabbage leaves. The effectiveness of cabbage against poorly healing wounds, inflammation of the skin and veins has long been proven. Apply to the legs and secure with cling film. You can keep at least 2 hours or leave the product overnight.
  6. Iodine nets. A mesh is drawn on the legs with ordinary medical iodine using a cotton swab. The tool improves the condition of inflamed veins.


For the preparation of folk remedies, instead of medical alcohol, you can use vodka.

Do not rely only on traditional methods of treatment. It is necessary to choose a treatment with a doctor.

Contraindications to physiotherapy exercises for varicose veins

In pathology, you can not overload the legs. Physical complexes are designed in such a way as to remove pain and improve the condition of the veins. You should refrain from therapeutic exercises when:

  • exacerbation of varicose veins;
  • worsening condition after exercise;
  • diseases not associated with varicose veins.

Any discomfort should be reported to the doctor. Only together with a specialist you can choose the right treatment.


In the treatment of varicose veins, it is important to take a comprehensive approach to the problem. In addition to drug therapy, therapeutic exercises show high efficiency. The success of the exercises depends on the regularity and calculation of the load. See your doctor regularly to monitor results.