9 Best Exercises to Clear Varicose Veins

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Varicose Veins are the veins underlying the skin that becomes visible in thighs and calf for most of us. These are also called spider veins because of the structure it exhibits. There can be several causes for varicose veins, hormonal changes, over weightiness, physical activity or hereditary reasons being the most common ones. Though these are not a severe threat to body health, but may sometimes be painful.

However, varicose veins can be gotten rid off with proper exercise and stretching to improve the blood flow and by maintaining proper body weight.

exercises to clear varicose veins

Simple and Effective Exercises to Clear Varicose Veins:

Here are a few easy to perform exercises to clear varicose veins. All we need to remember that the changes will not be visible overnight, and sometimes, the visibility of the veins may not go permanently, but will be reduced significantly which entirely depends upon how long has the problem been there. Continuous exercising is necessary to have the control on varicose veins.

1. Buerger Allen Exercises

This varicose veins exercise improves blood circulation and reduces the appearance of varicose veins. It is one of the oldest exercises known to clear varicose veins with regular practice. It works on the formula of controlling blood flow to the lower body and then pumping blood through to regulate its flow.

Buerger Allen Exercises

To Perform:

  • Lie with your legs in the air in front.
  • Hold this position till the colour of your feet changes in whitish tone
  • Now sit down and keep the legs below your head for several minutes till it is back to normal
  • Lie down horizontally for several minutes. Then repeat.

Doing this best exercise for varicose veins in legs 10-12 times will help reduce the appearance of varicose veins and one of the most popular ways to get rid of it too.

2. Calf Raises

Calf raises strengthen the calf muscles and prevent formation of new varicose veins and reduce the existing veins too. These are easy to perform and can be done any time anywhere. This needs to be done with a lot of care to prevent injury as it is a balancing exercise.

Calf Raises

To Perform:

  • Stand in a normal posture
  • Lift your heels from the floor and stand on the toes
  • Hold this position and count to 15
  • Get back to position i.

Perform this exercise for varicose veins treatment, 20 times to see a difference in the varicose veins within a few weeks. A slight variation of this exercise is by performing it on a stool and flexing the ankle muscles as well.

3. Backward Leg Raises

Backward Leg Raises have its advantages on the hips, buttocks and thighs too. For varicose veins on the calf, this is an effective exercise. It can be performed at any time of the day. Those suffering from chronic foot ache are also benefited from this exercise.

Backward Leg Raises

To Perform:

  • Lie flat on your stomach with hands joined at the forehead.
  • With legs joint, raise them at 30 degrees, without folding the knees
  • Do this at a slow pace so that the muscles do not get damaged in the process.
  • Hold in position and count 10
  • Bring back to normal position.

Repeat this varicose veins exercise for legs, at least 15 times a day to see an improvement in the vein appearance. This exercise is not advisable for pregnant women. Done in the morning, this exercise also helps improve bowel movements.

4. Lateral Raises

Lateral Raises are not only beneficial for the varicose veins, but also tone the hips and thighs. Those with back problems should do this with a lot of care and stop immediately if the back hurts.

Lateral Raises

To Perform:

  • Lie sideways with one hand to support the head and other flat on the floor.
  • Very slowly, lift the leg on top and get it to 45 degree angle
  • Hold in position and count to 10
  • Bring back to normal position.

Repeat it for one leg for 15 times and then switch sides to perform on the other. This will improve blood circulation and strengthen the legs. For better results perform this exercise in a slow motion so that the blood flow is regulated simultaneously.

5. Air Cycling

Air Cycling has a major impact on overall blood circulation in the body and is highly beneficial in curing varicose veins. It helps get rid of tummy fat and tones the lower body. It is not recommended for those who have back problems.

Air Cycling

To Perform:

  • Lie flat on your back on a soft surface.
  • Lift both the legs, folded at knees at a 60 degree angle
  • Push one leg forward in the air and pull back
  • Repeat with the other leg and continue to perform in circular motions like riding a bicycle.

Perform this exercise to cure varicose veins, at least 25-30 times and do 3 such sets with 10 seconds break in between. If there is an option of actual cycling, then that is way more effective than air cycling.

6. Side Lunges

Side Lunges have several health benefits, clearing varicose veins is one of them. Those who have knee problems should perform this exercise at a slow speed carefully. If any problem occurs, it is advisable to discontinue the same.

Side Lunges

To Perform:

  • Stand with legs parted at shoulder length and arms on the hips.
  • Lift the right leg and place it further right, bending at the knees, such that the left leg is angled from the hips (knees straight)
  • Count to 10 and bring back to standing position
  • Repeat for the other leg

Perform this 10 times for each leg and do minimum 3 such sets to see a noticeable difference in varicose veins on the thighs and calf. To increase the level of difficulty, weights can be added to the legs.

See More: Armpit Exercises

7. Ankle Rotation

Ankle Rotation improves blood circulation and done in this posture, prevents varicose veins from growing and appearing. Regulating the blood flow white performing this exercise helps get rid of the vein appearance quicker. It also strengthens the muscles and cures foot pains.

Ankle Rotation

To Perform:

  • Lie down flat on the back on a soft surface.
  • Lift your left leg to your chest  (knees folded)
  • Hold it with both the hands and rotate the ankles 5 times clock-wise and 5 times counter clockwise
  • Release and repeat with the other leg

Perform this varicose veins prevention exercises, at least 15 times on both legs for effective results. Take it slow and discontinue if there is pain or discomfort. If the posture is discomforting, simplify it after 5 times both side movements by keeping the legs straight.

8. Leg Lifts

Leg Lifts are easy to perform and a great way to have varicose veins gone in no time. These should be performed with great care if there is an existing back problem.

Leg Lifts

To perform:

  • Lie flat on the back on a mat or soft surface with legs straight and hands by the side
  • Lift one leg to make it perpendicular to the floor (or as much as possible to begin with)
  • Take support on the buttocks with the hand if needed and hold in position
  • Stay put in the posture for 15 seconds
  • Bring the leg back and repeat for the other leg

Do this at least 15 times on each leg, daily once you start and on alternate days once you see there are changes in the varicose veins’ appearance.

See More: Calf Workouts

9. Flexing Exercise

Flexing exercises can be performed anytime and anywhere. These are most beneficial when the varicose veins begin to pain when you are in a posture for a long time. These help the muscles relax and strengthen and tone the legs.

Flexing Exercise

To Perform:

  • Sit on a chair with hands on the sides and back straight
  • Bring the legs up such that they point at the wall in front.
  • Now flex the muscles to point the toes point outwards, hold for 5 seconds.
  • Bring the toes as inward as much as possible till you begin to feel the strain on the calf. Hold for five seconds
  • Bring back to initial position.

Repeat the exercise for 10-15 times to see the pain disappear magically. Performing the exercise regularly will also cure the varicose veins at the calf and thighs.  It is important to wear comfortable shoes for proper support while flexing the muscles.

Though easy, these exercises need to be performed cautiously to prevent excessive stretching, muscle pull and back problems. In case there is a problem, it is advisable to contact a qualified medical practitioner immediately.

In addition to the exercises, one must follow a healthy diet to clear varicose veins. Avoid too spicy and salty food items and include proteins enriched food and salads and soups. Drinking water in abundance is also beneficial in clearing the impurities from the body. And lastly, maintain a healthy lifestyle to have a fit and healthy body.

See More: Exercises To Get Rid Of Cankles