Key takeaways:
Varicose veins are enlarged, twisted veins that develop when blood pools in the veins. Age, genetics, and a heavier body weight may increase the risk of varicose veins.
Exercise can improve varicose veins by boosting blood flow and helping you stay at a more comfortable weight.
The best exercises for varicose veins include walking, swimming, and other low-impact activities. Lower-body strength training and mobility exercises are also beneficial.
Varicose veins are enlarged, twisted veins that appear blue or dark purple beneath the surface of your skin. They happen when tiny valves inside the veins malfunction, causing blood to pool instead of flowing properly. They're most common in the legs and may cause an achy, heavy feeling. Other symptoms include itching, swelling, and cramping.
Age, genetics, pregnancy, and prolonged sitting or standing can increase the risk of varicose veins. Being inactive or having a heavier body weight can also cause or worsen varicose veins.
Increasing your physical activity is one of the easiest treatments for this condition. Learn some of the best exercises for varicose veins and how to add them to your routine.
What are the best exercises for varicose veins?
The best exercise for varicose veins include low-impact activities that boost circulation, which prevents blood from pooling.
1. Walking
Walking is an easy exercise that’s accessible for many people. It’s a low-impact activity that gets your blood moving to prevent pooling. It also helps work your calf muscles on the backs of your lower legs. Your calves’ contracting acts as a pump that helps push blood back toward your heart. Combining walking with a nutritious diet can help you maintain or lose weight, too.
In a 2023 study, nurses who race-walked had a significantly lower risk of varicose veins than those who were less active. Race-walking is a very brisk walking pace, just below a jog. If you’re not quite ready for this pace, go at whatever pace feels right for you. It’s important not to push yourself too hard, or you could get injured. And if you have symptoms of pain, heaviness, or swelling, it’s best to start very gradually.
2. Cycling
If you like riding your bike, then keep doing it. Cycling is another low-impact activity that can help get your blood flowing, burn calories, and strengthen leg muscles. But moderation is key. Research shows that cycling too hard or too often may worsen varicose veins.
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Cross-training with different exercises can help. Sitting for long periods isn’t good for varicose veins, so doing other activities in addition to cycling will increase the benefits.
3. Swimming
Swimming is a virtually weightless activity that puts no pressure on your legs. At the same time, it improves circulation throughout the body and burns calories. Swimming may be particularly good for varicose veins because your legs remain at the level of your heart, which can prevent blood from pooling.
Start with beginner-friendly swim workouts. You can gradually increase the challenge by adding more laps or trying new swim strokes.
4. Yoga
Yoga includes a dynamic mix of low-impact seated and standing postures that can stretch and strengthen your muscles. It may improve several variables that contribute to varicose veins.
In one study, participants who practiced yoga had lower body weight, body mass index, and blood pressure, which decreased pressure in their legs. They also had lower levels of c-reactive protein. C-reactive protein is an inflammatory protein associated with varicose veins.
5. Calf raises
Calf raises are a targeted way to build muscle and activate the calf muscle pump that moves blood up your legs. You can stretch the calves further by doing this exercise with the balls of your feet on a step or raised platform.
Step 1: Stand with your feet shoulder-width apart. Hold on to a wall or chair to help with balance.
Step 2: Keep a slight bend in your knees and slowly rise up onto the balls of your feet.
Step 3: Hold at the top for a moment, then slowly lower back down.
Step 4: Repeat 20 to 40 times.
6. Stair climbers
Climbing stairs –– either on an exercise machine or flights of stairs –– helps strengthen your calves and other leg muscles. And research shows that increasing leg muscle strength is an effective treatment for varicose veins. Stair climbing is also a challenging cardiovascular workout that can burn calories and improve your overall fitness.
7. Ankle rotations
Improving range of motion in your ankles can also improve blood flow in your legs. You can do this exercise with your leg elevated above your heart.
Step 1: Lie on the floor on your back with your legs straight in front of you.
Step 2: Raise your right leg off the ground about 20 inches.
Step 3: Slowly rotate your foot outward as far as you can comfortably go. Hold for 10 seconds.
Step 4: Return to center and rotate your foot inward. Hold for 10 seconds.
Step 5: Do 10 repetitions on the right side, then switch to the left.
8. Toe flexes
Toe flexes help increase range of motion when you point and flex your foot. The exercise can also boost circulation in your feet.
Step 1: Sit in a chair and extend your right leg in front of you.
Step 2: Point your toe as much as you can, and hold for 10 seconds.
Step 3: Switch directions and flex your foot so your toes come towards you. Hold for 10 seconds.
Step 4: Repeat 10 times, then switch sides.
Do varicose veins disappear with exercise?
No, varicose veins won't disappear completely with exercise. But exercise can help. It may prevent your symptoms from worsening or even improve them. That's because moving your body increases circulation to prevent blood from pooling. Exercise can also strengthen leg muscles, reduce pressure on your legs, and help you maintain a more comfortable weight.
Medical treatments, such as sclerotherapy, may reduce the appearance of varicose veins. Talk to your healthcare professional about the best treatments for varicose veins.
What exercises should you avoid with varicose veins?
Generally, you should avoid high-intensity, high-impact exercises and anything that involves lifting heavy weights. These activities put too much pressure on your legs, which can worsen varicose veins. But your exercise plan to manage varicose veins will depend on the severity of your symptoms. Talk to a healthcare professional about which exercises are right for you.
The bottom line
Exercise is one of the best ways to treat varicose veins at home. Moderate-intensity, low-impact activities like walking, biking, and swimming improve blood flow. They’re easy on your joints and can help you maintain or reach a lighter body weight. Gentle strengthening exercises can help build muscle in your legs –– especially your calves –– to improve how your body circulates blood. Per your doctor’s advice, you may need to avoid very strenuous, high-impact activities that can worsen varicose veins.
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References
American Council on Exercise. (2020). Standing calf raises - Wall.
Baghdadi, L. E., et al. (2023). Prevalence of varicose veins and its risk factors among nurses working at King Khalid University Hospital Riyadh, Saudi Arabia: A cross-sectional study. Healthcare.
Chauhan, S., et al. (2023). Combined effect of yoga and naturopathy in uncomplicated varicose vein disease - A prospective randomized controlled trial. Journal of Ayurveda and Integrative Medicine.
Davies, C. E., et al. (2017). Varicose vein appearance caused by perforating vein incompetence detected after intense cycling. SAGE Open Medical Case Reports.
Healthwise. (2023). Varicose veins home treatment. ColumbiaDoctors.
Houghton, D. E., et al. (2021). Reduced calf muscle pump function is a risk factor for venous thromboembolism: a population-based cohort study. Blood.
National Heart, Lung, and Blood Institute. (2023). Varicose veins.
Office on Women's Health. (2021). Varicose veins and spider veins.
Silva, K. L. S., et al. (2021). The impact of exercise training on calf pump function, muscle strength, ankle range of motion, and health-related quality of life in patients with chronic venous insufficiency at different stages of severity: A systematic review. Jornal Vascular Brasileiro.
Unal, O., et al. (2020). Increased CRP/albumin ratio is associated with superficial venous reflux disease and varicose vein formation. Cor et Vasa.
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