Gymnastics is one of the components of the medical and preventive complex of varicose veins. It consists of simple basic exercises, the implementation of which helps stabilize the functionality of the vascular system and improve overall health. Daily gymnastics from varicose veins in the legs is effective for any form of pathology and at any stage of treatment.
Basics of gymnastics for varicose veins
One of the factors causing 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 the area of the lesion. The focus of the gymnastics complex and its duration are also taken into account.
Regardless of the type of leg gymnastics for varicose veins, its goals are:
- Stimulates the flow of blood in the veins.
- Normalization of lymphatic flow.
- Increase the tone of lower limb muscle tissue to improve endurance.
- Stabilization of the arterial flow.
- Restoration of venous tone.
- Improved peripheral circulation activity.
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 swimming classes. All authorized exercises developed by the therapist are performed in a horizontal or seated position.
When composing a workout, it is important to know which exercises should not be performed with varicose veins. It is strictly forbidden to perform a series of exercises, including:
- Squats.
- Deadlift.
- Slots.
- Lift weights in an upright position.
- Running.
- Strength training.
- Steppe course.
- Dance.
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 and preventing the disease. The complex does not require the presence of specialized and professional equipment.
Exercise therapy for varicose veins
Conservative treatment of venous insufficiency is always supplemented by physiotherapy exercises. The gymnastic complex for varicose veins in this case is chosen depending on the purpose of treatment:
- Reduce the severity of symptoms in 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 by characteristic exercises with the greatest efficiency.
Exercise therapy to eliminate the signs of varicose veins in the first stage helps stimulate the walls of the blood vessels, increase their tone and improve blood circulation. The most effective exercises for varicose veins of the lower extremities in the initial stage include:
- Short mornings 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 club foot, unfold your socks, walk on heels and toes.
- Amplitude movements in the ankle and knee joints.
- When sitting in a chair for a long time, you should perform alternate rolls to the side of the gluteal muscles, and not throw one leg over the other.
- Stretching exercises in a horizontal position are performed daily in the evening.
- Before going to bed, it is necessary to lift the lower limbs with a support on the wall.
Complex of exercise therapy for chronic varicose veins is not the main method of treatment, but its systematic implementation slows the development of the disease and delays the formation of venous nodes.
Rehabilitation therapists recommend adding to exercises at the initial stage of varicose veins:
- Exercise bike.
- Alternate compression from the legs to the chest while lying down.
- Flexion and extension of the fingers.
- Walk in place without tearing your socks.
- Vertical scissors.
- Work with the abdominal muscles.
- Raise and lower the buttocks with the legs raised.
- Vibration exercises.
- Stretch for the feet and hands.
For greater efficiency and to avoid the development of complications of varicose veins, it is recommended to perform the complex twice a day.
Every workout should start with a relaxing massage. The exercises are done slowly and smoothly, sudden movements are excluded. The duration of the complex is at least 15 minutes.
The last step in any exercise therapy complex is a contrast shower on the lower limbs with strong pressure. The duration of this manipulation is 10 minutes for each leg.
Preventive exercises against varicose veins on the legs
If you experience increased swelling, frequent seizures, and severe pain, you should immediately stop doing these exercises and resume preventative exercise therapy. This complex provides for the systematic implementation of the following exercises for varicose veins on the legs.
Sitting:
- Pull the socks in different directions with minimum resistance and maximum amplitude.
- Synchronous or alternating semi-axial rotation of the feet.
- Perform these exercises by grasping the inside of the foot, excluding the 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, place your foot on the back of the head.
- Remove the knee joint at chest level. In this case, it is necessary to grasp the ankle joint with both hands. Without releasing the grip of the hands, try to perform the maximum extension of the knee joint without lifting the foot off the ground.
Kneeling starting position:
- Spread the knee joints shoulder-width apart and lower the gluteal muscles to the floor. In this position, do not remain seated for more than 20 seconds. If there is no pain and burning in the muscles, try touching the floor with the shoulder blades. Finish the exercise by lifting your legs and lightly shaking your limbs.
- Straighten the knee joint, try to do the maximum forward lunge with your foot. If possible, it is recommended to sit on a string on each side.
- Standing with an emphasis on the knees, pull the toe and swing the leg backwards, 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 lifestyle of the person. The complex that is suitable for a person with high daily activity will not bring any benefit to a person with a passive lifestyle.
Billing for varicose veins in horizontal position:
- Raise the bent leg at the knee and straighten up 10 times for each limb.
- Alternate flexing and extending the legs at the knee joint with a slight push forward and toward you.
- Execution of longitudinal and transverse "scissors".
- Lifting the pelvis and leaning on the shoulder blades, perform longitudinal and transverse crossover amplitude oscillations.
- From the “birch” position, throw your legs behind your head, touching the ground 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 also reduce dystrophic changes in the soft tissues of the affected lower limb.
Vibration gymnastics for varicose veins
One of the effective therapeutic methods for venous insufficiency is vibro-gymnastics. It helps to improve the condition of blood vessels and prolong the period of remission of the disease. Refers to a 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, inhale deeply, 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 frequent strong shaking.
- Vibration gymnastics.Starting position standing on your feet, back with arms extended to your sides. Technique: lift the heels off the floor by 1 cm, exhaling, we lower ourselves sharply to the floorThe exercise is repeated at least 60 times. Intensity 1 lift per second. Every 20 lifts a 10 second break is taken.
Vibration gymnastics only brings a positive therapeutic result at the beginning of the development of varicose veins and is a very effective preventive measure.
Exercise stimulates blood flow to the heart, which flushes 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 elements. Therefore, the first courses should take place under the supervision of a doctor or instructor. It is also important to follow the technique of the exercise and the number of sets.