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Worried about varicose veins? These 6 exercises can help you get rid of them

Published on:17 September 2020, 14:22pm IST
Varicose veins can be caused by a lack of blood circulation but these simple exercises can help you ease the pain.
Nikita Bhardwaj
Your sedentary lifestyle is giving you varicose veins. Image courtesy: Shutterstock

Have you been sitting for long hours without getting involved in any kind of physical activity? You might want to check your legs for purple coloured web-like structures, most commonly appearing on the calves and thighs. If you notice such a thing, it could mean you are suffering from varicose veins.

Varicose veins as defined by the US Department of Health and Human Services as swollen and twisted veins that lie just under your skin. Lack of movement leads to reduced blood circulation, causing the blood to get accumulated in your veins. This damages the valves of the vein and leads to the issue of varicose veins. 

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Doesn’t sound like a big deal? Let’s understand it a little more. If you don’t work on the prevention or control of this condition, muscle cramps, severe pain around the area, pain while sitting and standing, skin discolouration and severe itching can cause extreme discomfort. 

The major reasons that contribute to the development of this problem are lack of movement, pregnancy, and obesity. However, according to a study published in the journal The BMJ, exercising is considered to be the most effective way to get rid of it.

varicose veins
Varicose veins can give your major cramps. Image Courtesy : Shutterstock

How can exercising solve the problem of varicose veins?
Basically, when you exercise, blood circulation improves. Due to this, the flow of blood doesn’t rupture the walls of the veins. When you exercise, you lose weight and the undue pressure from the veins is lifted. No wonder then that exercising is the solution to get rid of varicose veins. 

We’ve got you the six most effective exercises that’ll help you deal with spider veins:

1. Walking
If your weight or health don’t allow you to get involved in heavy-duty exercises, brisk walking is the simplest way to deal with varicose veins. At least 30 to 40 minutes of walk will prove to be effective.

2. Lunges
Thighs and calves are the most vulnerable areas when it comes to varicose veins. So, when you lunge and hold, it stretches the muscles of these areas, helping in reducing the discolouration of the skin.

Bid adieu to varicose veins with lunges.

3. Calves raise
Calves are one of the most ignored areas. Hence, it is very important to stimulate those muscles to keep cramping and pain away. 20 repetitions of and 4 sets can help you deal with varicose veins.

4. Leg elevation
We’ve talked about the fact that a lack of blood circulation is the prime reason behind varicose veins. In such a case, doing leg elevation for 5 to 10 minutes daily can be really helpful. Just lie down on a mat or on your bed and place your legs on the wall in a way that they make a 90-degree angle with your upper body.

5. Leg lifts
This will stretch the hamstring and quad, improving blood flow. For this, lie down on a mat and alternatively lift your legs. Try to make a 90-degree angle between your upper body and legs. Do 30 to 40 lifts for each leg.

6. Bicycle kicks
In childhood, you must have ridden an imaginary bicycle lying on your bed. To avoid varicose veins, you have to do the same. Adjust the speed to ensure that blood reaches every part of your leg. Do 2 minutes of bicycle kicks and repeat it five times.

So, use these simple yet effective exercises and save yourself from the painful problem of varicose veins.

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.