One of the components of the medical and preventive complex for varicose veins is gymnastics. It consists of simple basic exercises, the implementation of which helps to stabilize the functionality of the vascular system and improve overall health. Daily gymnastics for varicose veins in the legs is effective for any form of pathology and at any stage of treatment.
Fundamentals of gymnastics for varicose veins
One of the provoking factors of varicose veins of the lower extremities is hypodynamia. Therefore, in order to prevent the disease or during its treatment, phlebologists prescribe special exercises for the lower extremities. Their type and intensity are selected taking into account the clinical picture of the disease, the location of the affected veins, the severity and area of the lesion. The focus of the gymnastic complex and its duration are also taken into account.
Regardless of the type of leg gymnastics for varicose veins, its goals are:
- Stimulates the outflow of blood through the veins.
- Normalization of lymph flow.
- Increasing the tone of the muscle tissue of the lower extremities to improve their endurance.
- Stabilization of arterial inflow.
- Restoration of venous tone.
- Improving the activity of peripheral circulation.
In case of venous insufficiency, the most effective gymnastic complex is exercises with a gentle load. This rate of execution allows you to control the pressure on the veins, ensures the elimination of stagnation in the vessels. As a result, pain and discomfort in the legs are spontaneously eliminated.
The most effective exercises that are allowed at any stage of varicose veins include walking in the fresh air and classes in the pool. All permitted exercises developed by the therapist are performed in a horizontal position or sitting.
When designing a workout, it is important to know what exercises should not be done with varicose veins. It is strictly forbidden to perform a set of exercises, including:
- Squats.
- Deadlift.
- Lunges.
- Lifting weights in an upright position.
- Running.
- Strength training.
- Steppe lessons.
- Dancing.
Selection of the correct set of permitted exercises is carried out exclusively by a phlebologist or exercise therapy instructor.
Gymnastics for varicose veins is an affordable and simple method of treating the disease and preventing it. The complex does not require the presence of a specialist and professional equipment.
Exercise therapy for varicose veins
Conservative therapy of venous insufficiency is always complemented by physiotherapy exercises. The gymnastic complex for varicose veins in this case is selected depending on the purpose of the treatment:
- Reducing the severity of symptoms at the initial stage of varicose veins.
- Pain relief.
- Prevention of the development of severe varicose veins, the treatment of which involves surgery.
- Prevention of pathology in people at risk.
Each type of gymnastic complex is marked with characteristic exercises with the greatest efficiency.
Exercise therapy for removing the signs of varicose veins at the first stage helps to stimulate the walls of blood vessels, increase their tone and improve blood flow. The most effective exercises for varicose veins of the lower extremities at the initial stage include:
- Short morning runs on soft surfaces at a slow pace.
- Change the position of the feet while walking throughout the day. To do this, you need to periodically clubfoot, unfold your socks, walk on your heels and toes.
- Amplitude movements in the ankle and knee joints.
- When sitting on a chair for a long time, you should perform alternate rolls to the side on the gluteal muscles and not throw one leg over the other.
- Stretching exercises in a horizontal position are performed daily in the evenings.
- Before going to bed, it is necessary to lift the lower limbs up with support on the wall.
The exercise therapy complex for chronic varicose veins is not the main method of treatment, but its systematic implementation slows down the development of the disease and delays the formation of venous nodes.
Rehabilitation therapists recommend adding to the exercises at the initial stage of varicose veins:
- Exercise bike.
- Alternate compression of the legs to the chest while lying down.
- Flexion and extension of the fingers.
- Walking in place without tearing off your socks.
- Vertical scissors.
- Work with the abdominal muscles.
- Raising and lowering the buttocks with raised legs.
- Vibration exercises.
- Stretching out feet and hands.
For greater efficiency and prevent the development of complications of varicose veins, the complex is recommended to be performed twice a day.
Every workout should start with a relaxing massage. Exercises are done slowly and smoothly, abrupt movements are excluded. The duration of the complex is at least 15 minutes.
The final stage of any exercise therapy complex is a contrast shower on the lower extremities with strong pressure. The duration of this manipulation is 10 minutes for each leg.
Preventive exercises for varicose veins on the legs
In case of increased swelling, frequent seizures and severe pain, you should immediately stop performing these exercises and return to preventive exercise therapy. This complex provides for the systematic implementation of the following exercises for varicose veins on the legs.
Sitting:
- Pulling the socks in different directions with minimum resistance and maximum amplitude.
- Synchronous or alternate semiaxis rotation of the feet.
- Performing these exercises by grasping the inside of the foot, excluding muscle contraction of the leg.
- Gradual stretching of the muscles and ligaments of the leg by touching the thumb to the chest, nose and ear. If possible, put your foot on the back of the head.
- Withdraw the knee joint at the level of the chest. In this case, it is necessary to grasp the ankle joint with both hands. Without loosening the grip of the hands, try to perform the maximum extension of the knee joint without lifting the foot off the floor.
Kneeling starting position:
- Spread the knee joints shoulder-width apart and lower the gluteus muscles to the floor. In this position, sit for no more than 20 seconds. In the absence of pain and burning in the muscles, try to touch the floor with the shoulder blades. Finish the exercise by raising your legs up and lightly shaking your limbs.
- Straightening the knee joint, try to make the maximum forward lunge with your foot. If possible, it is recommended to sit on a twine on each side.
- Standing in an emphasis lying down from the knees, pull the toe and swing the leg back, alternating with amplitude movements to the side, while the foot should be bent. Alternation 15 times for each leg.
When choosing exercises for preventive exercise therapy for varicose veins, it is necessary to take into account the person's lifestyle. The complex that is suitable for a person with daily high activity will not bring any benefit to a person with a passive lifestyle.
Charging for varicose veins of the legs in a horizontal position:
- Raises the leg bent at the knee and straight up 10 times for each limb.
- Alternate flexion and extension of the legs at the knee joint with a slight push forward and toward oneself.
- Execution of longitudinal and transverse "scissors".
- Raising the pelvis and leaning on the shoulder blades, carry out amplitude swings of longitudinal and transverse crossing.
- From the “birch” position, throw your legs behind your head, touching the floor with your toes.
Systematic exercise of exercise therapy will not only improve the health of the veins and the intensity of blood flow through them, but will also reduce dystrophic changes in the soft tissues of the affected lower limb.
Vibro-gymnastics for varicose veins
One of the effective therapeutic methods for venous insufficiency is vibro-gymnastics. It helps to improve the condition of the blood vessels and prolongs the period of remission of the disease. Refers to sparing treatment and is recommended when rhythmic sports are prohibited.
Consists of two main complexes:
- Respiratory gymnastics.Performed immediately after waking up and before performing vibration exercises. Technique: standing on tiptoes, pushing the chest forward, take a deep breath, while trying to lower the air as low as possible. When done correctly, the belly should swell slightly. We hold our breath for 3 - 5 seconds and exhale the air with sharp frequent jerks.
- Vibration gymnastics.Starting position standing on your feet, back straight arms along the body. Technique: raise the heels from the floor by 1 cm. When exhaling, we sharply lower ourselves to the floor. The exercise is repeated at least 60 times. Intensity 1 lift per second. Every 20 lifts, a break of 10 seconds is taken.
Vibration gymnastics brings a positive therapeutic result only at the beginning of the development of varicose veins and is a highly effective preventive measure.
Exercise stimulates blood flow towards the heart, which flushes out the blood vessels. This process stimulates the restoration of elasticity and tone of the venous walls and prevents the formation of atherosclerotic plaques.
Achieving a positive result during training with varicose veins depends on the correctness and sequence of all the elements. Therefore, the first classes must be held under the supervision of a doctor or instructor. It is also important to follow the exercise technique and the number of sets.