Exercise can be one of your most valuable assets for preventing spider veins and varicose veins, but it isn’t always easy to squeeze in a full 30-minute workout. Whether you’re pressed for time or just want to complement your regular routine with a few more circulation-boosting activities, there are many simple exercises you can do with nothing more than your own two legs.
The next time you have a few spare minutes, fight back against spider veins and varicose veins with simple workouts like:
Leg lifts.
Leg lift is one of the most simple yet effective exercises to prevent spider veins and varicose veins. These promote blood flow through the legs and back to the heart. Start by lying down comfortably on the floor. You can prop yourself up with your elbows or keep your back flat against the ground—whichever works best for you.
Straighten out your right leg and bend your left leg at the knee, keeping your left foot on the ground. Flex your abdominal muscles and lift your right leg off the ground, raising it about a foot in the air. Hold your foot in the elevated position for five seconds and then lower it slowly. After you’ve repeated these steps 10 times with your right leg, switch to the left and repeat the process.
Ankle pumps.
These work the muscles of your lower legs to improve circulation. To start, find somewhere to sit comfortably—the floor may give you the most space, but a bed will work as well.
Turn your right ankle inwards, angling your foot slightly to the left. Then, lift the ankle up and rotate it outward as you bring it back down. Do this ten times before repeating the process with your left ankle.
A different variety of ankle pump can also be done while standing. Pushing yourself up on the balls of your feet will flex your calf muscles and provide a further boost to blood flow in the legs.
Knee bends.
These are effective exercises to prevent spider veins and varicose veins. To start, lay comfortably with your back flat against the ground. Begin by bringing your right knee up to rest against your chest, then hold it in this position by placing your hand behind the knee (do not push down on the top of the kneecap).
As you hold the position, slowly rotate your ankle and flex the muscles and tendons of your lower leg. Repeat these steps with your left leg.
When it comes to preventing spider veins and varicose veins in Boca Raton, movement can be one of the best medicines. What other simple exercises can help us keep spider veins and varicose veins under control? Share your tips with us in the comments below!
