Gymnastics is one of the components of the medical and prophylactic complex for varicose veins. It consists of simple basic exercises, the application helps to stabilize the functionality of the vascular system and improve overall health. Daily gymnastics for varicose veins in the legs is effective at any stage of pathology and treatment.
Basics of gymnastics for varicose veins
Hypodynamics is one of the factors that provoke varicose veins of the lower extremities. Therefore, phlebologists prescribe special exercises for the lower extremities to prevent or treat the disease. Their type and intensity are selected taking into account the clinical manifestations of the disease, the location of the affected vessels, the severity and area of the lesion. The focus and duration of the gymnastics complex are also taken into account.
Objectives for varicose veins, regardless of the type of leg gymnastics:
- Stimulates blood flow through the arteries.
- Normalization of lymph flow.
- Increasing the tone of the muscle tissue of the lower extremities to improve endurance.
- Stabilization of arterial flow.
- Restoration of venous tone.
- Improving peripheral circulation.
In case of venous insufficiency, the most effective gymnastic complex is a gentle load. This rate of performance allows you to control the pressure in the arteries, eliminating stagnation in the arteries. As a result, pain and discomfort in the legs are eliminated spontaneously.
The most effective exercises allowed at any stage of varicose veins include walking in the fresh air and lessons in the pool. All permitted exercises prepared by the therapist are performed in a horizontal or sitting position.
When preparing an exercise, it is important to know what exercises should not be done with varicose veins. It is strictly forbidden to perform a number of exercises:
- squat.
- Deadlift.
- Lungs.
- Lifting weights in an upright position.
- works.
- Power education.
- Field classes.
- To dance.
The choice of appropriate permitted exercises is made only by a phlebologist or exercise therapy instructor.
Gymnastics for varicose veins is a convenient and simple way to treat and prevent the disease. 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 supplemented by physiotherapy exercises. In this case, the gymnastic complex for varicose veins is selected depending on the purpose of treatment:
- Reducing the severity of symptoms in the early stages of varicose veins.
- Painkiller.
- Prevention of the development of severe varicose veins, the treatment of which is surgery.
- Prevention of pathology in people at risk.
Each gymnastic complex is marked by characteristic exercises with the highest efficiency.
In the first stage, sports therapy to relieve the symptoms of varicose veins 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 in the initial stage include:
- Works slowly on soft surfaces for a short morning.
- Change the position of your feet while walking during the day. To do this, you need to periodically step on your feet, take off your socks, walk on your heels and feet.
- Amplitude movements in the ankle and knee joints.
- When sitting in a chair for a long time, you should play alternate rolls on the edge of the gluteal muscles and not throw one foot on top of the other.
- Horizontal stretching exercises are done every evening.
- Before going to bed, you need to lift your lower limbs against the wall.
Exercise therapy complex for chronic varicose veins is not the main treatment, but its systematic implementation slows down the development of the disease and slows down the formation of venous nodules.
Rehabilitators recommend adding exercise to the early stages of varicose veins:
- Sports bike.
- Alternate chest compression of the legs while lying down.
- Bending and stretching the fingers.
- Walk in place without tearing your socks.
- Vertical scissors.
- Work your abdominal muscles.
- Raise and lower the hips with the legs raised.
- Vibration movements.
- Stretches legs and arms.
To be more effective and prevent complications of varicose veins, it is recommended to take the complex twice a day.
Every workout should start with a relaxing massage. Exercises are performed slowly and smoothly, sharp movements are excluded. The duration of the complex is at least 15 minutes.
The final step in any exercise therapy complex is to take a contrast shower with strong pressure on the lower extremities. The duration of this manipulation is 10 minutes for each leg.
Preventive exercises for varicose veins in the legs
If you experience increased swelling, frequent seizures, and severe pain, you should stop these exercises immediately and return to preventive exercise therapy. This complex provides systematic implementation of the following exercises for varicose veins in the legs.
Sit:
- Pull socks in different directions with minimal resistance and maximum amplitude.
- Synchronous or alternating semi-axial rotation of the legs.
- Perform these exercises by holding the inside of the foot, except for the muscle contraction of the foot.
- Gradual stretching of muscles and leg ligaments by touching the thumb to the chest, nose and ears. If possible, put your feet behind your head.
- Pull the knee joint at chest level. In this case, you need to hold the ankle with both hands. Try to do the maximum extension of the knee joint without loosening the grip of the hands and lifting the leg off the ground.
Kneeling starting position:
- Separate the knee joints shoulder-width apart and lower the gluteus muscles. Sit in this position for no more than 20 seconds. When there is no pain or burning in the muscles, try to touch the ground with shoulder blades. Finish the exercise by lifting your legs up and shaking your limbs lightly.
- Straighten your knee joint, try to move your foot as far as possible. If possible, it is recommended to sit on a rope on all sides.
- Lie on your knees in a stressed position, pull your toe and turn your foot back to the side with amplitude movements, the foot should be bent. Alternate 15 times for each foot.
A person's lifestyle should be taken into account when choosing exercises for prophylactic exercise therapy for varicose veins. A complex, suitable for a person with high daily activities, will not benefit a person with a passive lifestyle.
Horizontal varicose vein filling:
- For each limb, bend at the knee and lift the leg straight 10 times.
- Alternate flexion and extension of the legs at the knee joint, push slightly forward and towards yourself.
- Execution of longitudinal and transverse "scissors".
- Lift the pelvis and lean on the shoulder blades to perform longitudinal and transverse amplitude swings.
- From the "Birch Tree" position, touch the ground with your toes and throw your feet behind your head.
Regular exercise therapy improves vascular health and blood flow intensity, as well as reduces dystrophic changes in the soft tissues of the affected lower extremities.
Vibration gymnastics from varicose veins
One of the effective therapeutic methods for venous insufficiency is vibro-gymnastics. Helps improve the condition of blood vessels and prolongs the remission of the disease. It is a non-frugal treatment and is recommended when artistic sports are prohibited.
It consists of two main complexes:
- Respiratory gymnastics.It is performed immediately after waking up and before performing vibration movements. Technique: Take a deep breath while standing on tiptoes, pushing your chest forward, trying to lower the air as low as possible. When done correctly, the abdomen should swell slightly. We hold our breath for 3-5 seconds and breathe in the air with frequent frequent shakes.
- Vibration gymnastics.Starting position, stand on your feet, arms straight across the body. Technique: lift the heels 1 cm from the ground, lower yourself while breathing. The exercise is repeated at least 60 times. Increase the intensity to 1 per second. There is a 10-second break in every 20 elevators.
Vibration gymnastics gives a positive therapeutic effect only at the beginning of the development of varicose veins and is a very effective preventive measure.
Exercise stimulates blood flow to the heart, which washes 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 accuracy and consistency of all elements. Therefore, the first lessons should be under the supervision of a physician or instructor. It is also important to follow the training technique and the number of sets.