A set of exercises for treating varicose veins of the lower extremities
Varicose veins are a disease that people are increasingly facing due to the peculiarities of modern life. Due to the age of technological development, more and more sedentary lifestyle, the disease is getting bigger and younger, however, there is another side to this problem.
To deal with varicose veins, a comprehensive treatment approach is important, including medication, alternative treatments, and sometimes surgery. However, treatment is also not possible without exercise therapy with a carefully selected motor system.
Varicose veins and the causes of their development
Veins - These blood vessels play an important role in the body, they carry blood back to the heart. When it comes to varicose veins, it means that the deformation of the vessels in question is not so much a dilation as a deformation, so they also stretch, their walls become thinner, the valve system becomes incompetent, resulting in worse circulation of blood through the veins, stagnant in it.
If in the early stages of the development of varicose veins, a person experiences only mild discomfort due to increased fatigue in the legs, increased swelling, and few external manifestations, then in the later stages of the development of the pathology, the veins bulge strongly on the surface of the skin, bulge, Vascular nodes are formed. Eventually, the pressure in the blood vessels increases so much that they can't handle it, and subcutaneous hematomas, trophic ulcers, and, in addition, a tendency to thrombosis may develop.
The reasons for the development of varicose veins are varied, we only list the most common of them:
- Weakness of the aforementioned valves or a genetic predisposition to congenital valve insufficiency.
- When a person has to stand for long periods of time, the load on the legs is excessive, mostly static (usually this is a problem with cooks, hairdressers, sellers, etc. ). But it also takes into account the increased physical stress on the legs due to heavy physical activity, caused by physical exertion or even being overweight.
- Meanwhile, varicose veins often develop due to circulatory disturbances and insufficient muscle contractions caused by a sedentary and sedentary lifestyle. This is exactly why the disease "gets younger" every year, as people spend more and more time sitting in front of a computer (office or home), watching TV, etc.
- Hormone Imbalance - This cause usually applies to women. We're talking about a reshuffling of the hormonal background during pregnancy, hormonal disturbances due to menopause or due to the use of strong hormonal drugs.
- One of the most dangerous reasons for the development of varicose veins are various coagulopathy, which a person can rarely do anything about.
The benefits of therapeutic exercise
As can be seen from the above, a person's physical condition, as well as the level of physical activity, plays an important role in varicose veins. Both lack of activity and overload can trigger the onset of the disease.
As for therapeutic exercises, it can and should be practiced not only to treat varicose veins, but also to prevent the development of the disease. In both cases, the positive effects of exercise therapy are manifold:
- Improve the contractility of the leg muscles, which receive blood circulation. This has a positive effect on venous and lymphatic outflow, thereby reducing the likelihood of congestion.
- Due to the periodic dosing load, the tone of the veins increases.
- Therapeutic exercise improves peripheral blood circulation.
- Of course, the stamina of the legs and the whole organism is increased and health is strengthened.
- In addition to improving venous blood outflow, exercise therapy has a positive effect on arterial inflow, creating a balance as it should in a healthy body.
At the same time, the lack and neglect of therapeutic exercises, especially if the disease has developed, threatens its progression, increased edema, stalled processes, etc.
To prevent the development of varicose veins in the legs, it is important to constantly maintain body shape and monitor the load on the lower extremities. So people who are sedentary during the day should warm up every hour. For those who spend most of the day standing or even in a still position, it's important to alternate loads and rest the legs regularly (sit down, do a light massage).
In addition, physical therapy exercises are important, whether preventing or treating varicose veins. To distribute the load and develop the most suitable exercises, you should contact a specialist. However, we can highlight the general basics of exercises targeting varicose veins, and we'll discuss them:
- For the first exercise, you need to be in a seated position, preferably a firm chair. Sit down, bring your feet together in front of you, then without getting up, stand alternately on your toes and back to your heels. This simple task can be performed even while sitting in front of the computer at work without being distracted from the work process.
- There is a similar load-increasing exercise that must be performed while standing. To do this, stand up straight with your legs together, stand on tiptoe, and return to your heels. In both cases, the exercises consisted of 20 consecutive repetitions of the described movements, several ways are possible.
- Sit in a chair, lift one leg and hold on to the weight, rotate your foot, and extend your ankle. Repeat 20 spins, first in one direction, then the other, then switch legs and do the same.
- "Bicycle" is a familiar exercise, but we'll describe the process. Lie on a hard surface, preferably the floor, pre-covered with a blanket or exercise mat. Bend your knees, lift your feet off the floor, and perform a rotational motion as if you were pedaling. Do 3-4 sets of 15-20 rotations, rest and let your legs rest.
- "Scissors" is another simple and familiar version of the therapy practice. We take the supine position again, but now the straight legs are lifted off the floor, and we cross them alternately. This is harder than it looks, so it's worth starting with 2-3 sets of 5-10 repetitions.
- Another effective and fairly simple exercise therapy with a chair change. Lie down on a chair with your feet on the chair (not just your feet, but part of your calf). Then alternately lift your legs, bend at your knees and pull them up to your chest, then return to the starting position.
- We sit again on a chair or bed with our feet shoulder-width apart on the floor. Lift your socks, stand on your heels, alternately unfold and bring your socks together, moving in different directions.
- It is also useful to make "Birch Trees". To do this, lie on the floor, support yourself with your hands, support your lower back, lift your legs toward the ceiling, and tear your body off the floor. At the highest point, your legs should be lifted straight up into a rope while you stand on your shoulder blades and elbows, supporting yourself at your waist. If you can't do the exercise right away, you can stand up with your feet tilted and your hips against the wall, or ask someone to help you.
Important to remember! It is important to do all the exercises with the trainer at least the first time so that you can do everything correctly and not get overly nervous. In addition, each exercise provides a certain repetition rate and method. It is necessary to perform therapeutic exercises on a regular basis every day, preferably several times a day, for example in the morning and evening.
Therapeutic diagnosis of varicose veins provides the best results when exercising in the early stages of the disease. However, it is included in the comprehensive treatment of all stages of varicose vein progression. To improve treatment results, you can combine exercise therapy with other treatments:
- Massage - If you practice physiotherapy regularly, you will see a massage therapist and the effect will increase many times over. Massage keeps your muscles and blood vessels in good condition, eliminates pain and unpleasant sensations, swelling, and improves blood circulation. The main thing is to perform at least 10 sessions of massage and find an experienced and qualified massage therapist.
- Exercise - In addition to therapeutic exercise, you can exercise. It is best to choose light exercise, such as swimming or yoga.
- Diet is another important requirement for anyone seriously deciding to treat varicose veins. Try to exclude fatty, fried, smoked, spicy, salty, sour, and sweet foods from your diet, or at least minimize their consumption. Prioritize bland and vitamin-rich foods, fruits, vegetables, grains, etc.
Contraindications to physical therapy
If we're talking specifically about varicose veins and physiotherapy exercises, there is only one contraindication to its use - you must not overwork during the exercises, they should not cause serious discomfort.
The remaining contraindications are in principle attributable to exercise in this disease:
- You can't play professional sports because training involves regular strenuous exercise.
- Physical activity does not include weight lifting.