Varicose Veins – 6 Safe Exercises To Try Out

Varicose veins, symbolized by swollen and twisted veins, are a common issue primarily affecting the legs. The condition can lead to discomfort and aesthetic concerns. These occur when the valves in our veins weaken, causing blood to pool and the veins to enlarge (venous insufficiency) [1]. Factors such as genetic makeup, age, obesity, and prolonged periods of sitting or standing contribute to the development of these conditions [1], [2].

Although quite common and often harmless, many individuals seek relief from the associated symptoms, such as pain, swelling, and cramping. This is where safe, consistent exercise for varicose veins comes into play. Appropriate and regular physical activity is one of the most effective ways to support vein health and improve overall circulation [3]. This article will explore six safe, low-impact exercises that can support vein health and manage symptoms.

Is Exercise Good for Managing Varicose Veins?

Regular, appropriate exercise can indeed work wonders if you are dealing with varicose veins. The objective of any exercise for this condition is to enhance blood flow and prevent further blood pooling. The answer to “What exercise is best for varicose veins?” is simple: Any low-impact exercise that promotes blood flow and strengthens your leg muscles can be beneficial. Here’s why specific exercises can be helpful:

• Improved Blood Flow (Venous Return): Regular exercise enhances blood circulation throughout the body. This helps reduce the chances of blood pooling in the veins, a core issue with varicose veins [3].
• Strengthened Leg Muscles (Muscle Pump): Your calf muscles play a crucial role in pushing blood upwards, working against gravity. Engaging in activities such as walking, cycling, and swimming can help strengthen these muscles and improve their pumping action [3].
• Weight Management: Maintaining a healthy weight is essential for overall well-being. Reduced body weight is critical as it reduces pressure on the veins in your legs, enabling blood to flow back to your heart more efficiently [2].
• Symptom Relief: Consistent exercise can help alleviate common symptoms associated with varicose veins, including swelling, pain, and cramping [3].
• Prevention: If you’re prone to varicose veins or have an unhealthy lifestyle, regular exercise can help reduce your risk. It promotes good vascular health and may prevent varicose veins from developing or worsening [3].

6 Safe Exercises to Support Vein Health

Low-impact exercise may support healthy blood circulation and help reduce the risk of complications from varicose veins [3]. Here are some effective exercises to consider incorporating into your routine:

1. Walking

A simple yet highly effective exercise for varicose veins is walking. Known as a low-impact exercise, walking can help improve the pump action of your calf muscles, thereby enhancing blood circulation. Not only does it strengthen your leg muscles, but it also helps reduce symptoms of varicose veins, such as pain and swelling [3].

• Recommendation: Aim for walking for at least 30 minutes a day, which can be broken up into shorter segments throughout the day. Walking is an ideal, joint-friendly exercise that helps move blood back to the heart.

2. Leg Lifting (Elevation)

Leg lifts are simple exercises that can be easily added to your daily routine, utilizing gravity to assist venous return.

• Execution: Lie on your back with your legs straightened out. Following that, slowly lift one leg and hold it in the air for a few seconds (e.g., 5-10 seconds) before slowly lowering it. Repeat this with the other leg. This exercise helps stretch your leg muscles and encourages better blood flow.

3. Cycling

Cycling is a low-impact exercise that helps strengthen the calf muscles, which can support better circulation and may be beneficial for managing varicose veins. You can choose to cycle outdoors or use a stationary bike indoors.

• Important Consideration: Be mindful of your posture and duration. Avoid prolonged sessions where a bent-over posture might compress veins in the groin.
• Alternative: If you don’t have a bike, you can try “bicycle legs.” To do this, lie on your back with your legs raised and bent, then pedal in the air as if riding a bike.

4. Ankle Exercises (Pumps and Rotations)

If your job or lifestyle requires you to sit for long periods, ankle exercises are crucial. Moving and stretching your ankles stimulates blood flow through your legs.

• Execution: Try rotating your feet at the ankles, making small circles in both directions. You can also pump your feet up and down (like pressing a gas pedal). The repetition of this exercise helps improve lower-body circulation and can be performed while sitting.

5. Swimming

Swimming is considered one of the best vascular exercises. The low-impact nature of swimming exerts minimal strain on the legs. Also, the hydrostatic pressure of the water provides gentle resistance that can help improve circulation. Plus, the buoyancy of water also relieves pressure on the veins.

• Caution: It is advisable to avoid swimming or bathing in very hot water, as heat can cause the veins to dilate (widen) and potentially worsen the condition.

6. Elliptical Trainer

An elliptical trainer or similar cross-training machine offers a low-impact, continuous-motion alternative that mimics walking or running without the high-impact stress. This machine helps facilitate good blood flow by engaging the calf muscles effectively.

Exercises to Approach with Caution

Exercise is an excellent tool for maintaining good health. However, if you’re dealing with varicose veins, some exercises might need modification or avoidance to prevent unnecessary strain. The goal is to avoid activities that significantly increase intra-abdominal pressure or involve forceful, repeated impact.

1. Heavy Weight Lifting

While strength training is generally beneficial for health, certain activities, such as lifting maximum or near-maximum weights, can significantly increase intra-abdominal pressure. This happens because such exercises can impede the return of blood from the legs, causing blood to pool [2].

• Modification: If you enjoy strength training, focus on lighter weights with a higher number of repetitions and ensure you breathe correctly (avoiding breath-holding/Valsalva maneuver) [2]. Focus on exercises for your upper body and core, and be cautious with lower body lifts.

2. High-Impact Running

While running is beneficial for overall cardiovascular health, its high-impact nature can exert excessive, repeated strain on the veins and potentially worsen symptoms for individuals with existing severe varicose veins.

• Modification: If you have severe varicose veins, consider substituting high-impact running with low-impact alternatives like walking, cycling, or using an elliptical machine.

3. Deep Squats and Lunges (If symptomatic)

Deep squats and lunges are common exercises that involve bending the knees and hips. These movements can momentarily place significant compressive pressure on the veins in your upper legs.

• Modification: If you are dealing with severe varicose veins or experience discomfort, it’s advisable to reduce the depth of the movement or substitute them with low-impact leg exercises like wall slides or a stationary bike.

Warning Signs Your Exercise Might Worsen Varicose Veins

It is essential to listen to your body and adjust your routine as needed. Stop the exercise and consult your healthcare professional if you experience any of these signs:

• Increased Pain or Discomfort: Sharp or worsening leg pain, swelling, or discomfort during or after exercise may indicate excessive strain on your veins.
• Visible Changes in the Veins: Look for more bulging, swelling, or redness in your veins immediately after exercise.
• Heaviness or Fatigue: A heavy, tired feeling in your legs that persists after cooling down might indicate the exercise is aggravating your veins.
• Cramps or Spasms: Muscle cramps, especially in the calves, that worsen with heavy activity.
• Worsening Symptoms: If itching, burning, or restless legs intensify after exercise, the activity may not be suitable.

Conclusion

Managing varicose veins doesn’t necessarily require complex intervention. Simple, consistent lifestyle modifications, including safe, low-impact exercises, can make a significant difference. By incorporating these exercises, you’re taking proactive steps toward healthier veins and improved circulation. Always remember that consistency is key to seeing significant, sustained improvements.

Disclaimer

This article provides general information and should not be considered medical advice, diagnosis, or treatment. It is imperative to consult a qualified healthcare professional, such as a doctor, cardiologist, or certified physical therapist (PT/DPT), before starting or changing any exercise or treatment regimen, especially for chronic vascular conditions like varicose veins.

Frequently Asked Questions

Which exercise is best for varicose veins?

Low-impact, continuous-motion exercises, such as walking, cycling, or swimming, are considered the best. They promote blood circulation without straining your veins [3].

What is the best exercise machine for varicose veins?

An elliptical trainer or a stationary bike can be beneficial for varicose veins. These machines offer low-impact exercise options that help facilitate good blood flow.

What exercises should you avoid with varicose veins?

High-impact workouts like plyometrics, as well as exercises that involve heavy weight lifting and excessive straining (like maximum effort deadlifts), should be approached with caution, as they can exacerbate the strain and pressure on your veins [2].

Is climbing stairs good for varicose veins?

Yes, climbing stairs can be an effective exercise to strengthen the leg muscles and promote healthy blood circulation. However, limit the duration if it causes pain or fatigue.

References

[1] Antani, M. R., & Dattilo, J. B. (2020). Varicose Veins. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK470194/

[2] Ortega, M. A., Fraile-Martínez, O., García-Montero, C., Álvarez-Mon, M. A., Chaowen, C., Ruiz-Grande, F., Pekarek, L., Monserrat, J., Asúnsolo, A., García-Honduvilla, N., Álvarez-Mon, M., & Bujan, J. (2021). Understanding chronic venous disease: A critical overview of its pathophysiology and medical management. Journal of Clinical Medicine, 10(15), 3239. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8348673/

[3] Araujo, D. N., Ribeiro, C. T., Maciel, A. C., Bruno, S. S., Fregonezi, G. A., & Dias, F. A. (2016). Physical exercise for the treatment of non‐ulcerated chronic venous insufficiency. The Cochrane Database of Systematic Reviews, 2016(12), CD010637. https://doi.org/10.1002/14651858.CD010637.pub2