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Varicose veins: 3 exercises against varicose veins

Varicose veins are not only a thorn in many people’s side visually, they can also cause symptoms such as pain or heavy legs and even trigger diseases such as thrombosis or pulmonary embolism.

How do varicose veins develop?

The veins in the legs are responsible for pushing blood to the heart to maintain circulation and constantly exchange deoxygenated blood for fresh blood. If the venous valves no longer function properly, the blood vessels swell, blood builds up in the legs and makes the veins visible as varicose veins. The tendency to varicose veins is mainly caused by a hereditary veins and weakness of connective tissuebut it will also pass pregnancies or a tall one age promoted. Additionally, lifestyle factors that reduce blood flow in the body and damage blood vessels, such as smoking, inactivity, or being overweight, can increase the risk of varicose veins.

Interesting: Varicose veins are not the same as varicose veins. Varicose veins are smaller, more superficial and are only a cosmetic problem, varicose veins, on the other hand, can cause serious consequences such as venous thrombosis.

In addition to a healthy diet rich in vegetables, compression stockings and Kneipp paths, exercising the leg muscles in particular has a preventive and therapeutic effect against varicose veins and varicose veins. Especially the venous pump calves should be activated several times a day, which you can do by walking, climbing stairs, jogging, cycling or swimming. In addition, the following 3 exercises help promote the return of blood flow to the heart and activate the venous pump.

3 effective exercises against varicose veins

1. Raise the calf:

You can perform this simple exercise standing or sitting, making it very easy to integrate it into your daily work, for example right at your desk.

Here’s how it’s done:

  • Cling to a wall or railing for safety.
  • From a standing position (or alternatively sitting with your feet completely on the ground) raise both heels at the same time and actively squeeze your calves.
  • Slowly and under control, lower your heels to the floor and repeat the movement.
  • To increase the intensity, stand with the forefoot on a step and let the heel drop back, then raise it by straining the calves.

15 repetitions a day once an hour or 4 sets of 15 reps of training 3 days a week.

2. Bike leg:

You can perform this exercise both lying down and sitting. In the meantime, always actively contract your abdominal muscles to protect your back.

Here’s how it’s done:

  • Sit up straight or lie on your back.
  • The legs are bent at 90 ° at the hips and knees.
  • Now ride a bike in the air without lowering your legs.

4 sets of 45 seconds, three days a week.

3. Barbell:

With this exercise, you alternately activate the front and back muscles of your lower legs to pump the slumped blood upward.

Here’s how it’s done:

  • Sit straight or stand on one leg.
  • The passive foot rests on the ground with its entire surface.
  • The active foot hits the ground alternately with the tips of the toes and then with the heel.
  • When you strike with your heel, lift your toes as high as possible. When typing with your toes, squeeze your calf tightly.

30 seconds per leg once every hour per day.

Tip: If you do a seated or standing job, you should move your legs and activate your thigh and calf muscles at least once an hour with our exercises or a climbing lap.


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