Prevention of Varicose Veins
Varicose veins are an irreversible condition, so daily prevention is key to reducing the risk. We have previously mentioned that moving throughout the day, such as walking instead of standing still and avoiding prolonged sitting are good ways to lower the chances of developing varicose veins.
In this blog, we are sharing more helpful tips to improve circulation and prevent varicose veins.
Lifestyle Modification
Avoid prolonged standing or sitting
Change your position regularly throughout the day to support healthy blood flow.
Engage in regular physical activity
Simple activities like walking or stretching can help circulation.
Avoid tight Clothing
Especially around the waist, legs, or groin, as it may restrict blood flow.
Smoking cessation
Smoking can damage blood vessels and negatively impact circulation.
Elevate your feet
Raising your legs helps improve circulation and reduce swelling, especially after long hours of standing or sitting.
Diet Habit
Limit sodium intake
Reducing salt helps prevent water retention and leg swelling.
Eat more fruits, vegetables and lean proteins
A balanced diet supports overall vascular health and helps maintain a healthy weight.
Compression Therapy
Talk to your doctor about custom medical-grade compression socks for daily use. They can improve circulation, relieve swelling and discomfort and provide support for recovery after surgery or injury.
Simple Stretches to Support Circulation
These easy stretches and movements can help improve blood flow in your lower limbs, reduce pressure in your veins, and support varicose vein prevention.
If you experience any pain or unusual sensations in your hips, thighs, or calves while stretching, stop immediately and consult your doctor to rule out any underlying issues.
Heel Raises on a Step
Stand on a step with your heels off the edge.
Slowly lift your heels up.
Slowly lower your heels down, going lower than the step.
Repeat this as many times as your Physiotherapist has prescribed.
Seated Forward Fold Stretch
Sit on the floor with your legs extended straight in front of you.
Reach your arms forward and gently bend at the waist, leaning toward your toes until you feel a stretch along your hamstrings.
Try to keep your knees straight throughout the movement.
Hold for 20 seconds, then slowly return to the starting position. Repeat 3 times.
Standing Hamstring Stretch
Stand upright and place your left heel on a slightly raised surface like a bench or yoga block, with your toes pointing up.
Gently bend at the waist and lean forward until you feel a stretch in the back of your thigh.
Keep both spine and knees as straight as possible.
Hold for 20 seconds, then switch legs and repeat. Do 3 sets on each side.
Legs-Up-the-Wall Pose
Lie on a mat and raise your legs up to rest them flat against a wall, forming a 90-degree angle with your body.
Stay in this position for 10–15 minutes to help encourage blood flow back toward your heart and reduce leg swelling.
Quadriceps Stretch
Stand tall near a wall or chair for balance.
Bend one knee behind you and gently pull your heel toward your glutes.
Grab your ankle with your hand on the same side.
Keep your body upright and your gaze forward, trying to stay balanced.
Hold for 10 seconds, feeling the stretch in the front of your thigh, then switch sides and repeat.
