Everyone wants to have a beautiful and fit figure. You cannot achieve a goal without exercise. However, the veins that protrude on the legs, which is a sign of varicose veins, often act as an obstacle to sports. They cause discomfort and even pain in the limbs. Are physical activities allowed for pathology and what exercises can be done with severe varicose veins in the legs.
Fitness classes for varicose veins
The diagnosis of "varicose veins" does not interfere with fitness, especially if the person is accustomed to a sports lifestyle. Fitness for varicose veins is prescribed after consulting a doctor. All sessions must be supervised by a fitness instructor. Compression underwear must be worn on the feet. Supports venous walls during exercise.
Varicose veins are divided into 3 stages. Different stages of the disease provide their own physical activity with varicose veins:
- The first stage, when small blue wreaths or nodules become visible under the skin, but the legs still do not hurt or swell. Strength exercises are allowed at this stage. But you must choose the ones that will create the least load on the veins. Before you start exercising, it is important to warm up and take some time to stretch. This will warm up the muscles before training and protect the veins from thrombophlebitis. In the first stage of the disease, too long and intense training on the treadmill is contraindicated.
- The symptoms of the second phase are not only well-visible veins on the lower extremities, but also the appearance of a constant feeling of heaviness, the appearance of a small swelling of the ankles in the evening. This stage of varicose veins allows water aerobics, swimming, pilates and yoga: these types of fitness do not put much strain on the legs, and water even helps blood flow through the veins, preventing congestion. Strength aerobics exercises, exercise bike exercises, treadmills are contraindicated. It is recommended to completely exclude jumping, running and step.
- Stage 3 is characterized by an even more noticeable enlargement of the venous nodes, darkening of the skin, and the appearance of edema with prolonged standing or sitting. When such symptoms occur, many wonder if it is possible to practice fitness with third-degree varicose veins. Experts recommend giving preference to swimming in warm water, which has a compressive effect on blood vessels and will help keep muscles in good shape. Long walks are good, but foot fatigue should not be allowed. Heavy loading of the lower extremities is strictly forbidden.
Squats for varicose veins
Squats help burn body fat, improve the shape of the legs and buttocks, and increase endurance. This type of exercise is of great benefit to the body, but is it possible to squat with heavy varicose veins? Phlebologists have different views on this problem. But they usually agree that with the noticeable development of the disease it is better to refuse squats.
However, if the patient is under the supervision of a doctor and under the supervision of a coach, then it is possible to perform squats with varicose veins of the legs. The following recommendations should be followed:
- When doing a squat, you need to monitor your posture - your back should be straight.
- There is no need to rush during squats - they should be performed quietly and smoothly, without sudden movements. This improves blood circulation and increases the elasticity of the venous walls.
- The feet should touch the floor completely; socks or heels must not be torn off.
- Refusing to squat with dumbbells and other weights - this can damage weak blood vessels.
- Gradually increase the load - first perform light squats, and then move to deeper.
Is it possible to skip a rope with varicose veins
Jumping rope is considered a productive exercise as is squatting. When skipping the rope, the muscles of the whole body are strengthened, the work of the cardiovascular and respiratory system is improved, endurance and body tone are increased. When performing the exercises the legs are subject to the main load, so it is not clear whether it is possible to skip the rope with varicose veins of the legs.
Jumping rope is only allowed under the supervision of a trainer who will help you perform this exercise properly and show you how to avoid putting a heavy strain on your lower extremity veins.
There are only three basic rules:
- Perform jumps only in compression stockings.
- You can’t jump on your toes, you have to get down with your whole foot.
- After training, you must take a shower and apply appropriate venotonic gel to your feet.
Jumping is useful for preventing disease, as well as in the initial stage of varicose veins.
In the presence of blood clots, jumping on a rope is strictly contraindicated!
Is it possible to practice dancing
Phlebologists usually support dancing when varicose veins appear, because they are of great benefit to the legs. For example, dance steps contribute to the normalization of metabolic processes, improve blood and lymph outflow, strengthen vein walls and tone muscles. The following dances are allowed for people diagnosed with varicose veins:
- Latin America (bachata, salsa, rumba).
Ballroom dancing and Irish dances are banned because they can lead to a number of complications: the appearance of new bulging nodules, edema, redness and a decrease in the strength of the vessel walls.
Is it possible to lift weights
Usually doctors forbid lifting weights for patients with varicose veins. Values are 3-5 kg. These limitations are associated with an excessive increase in venous pressure when lifting weights or dumbbells, which is why vascular valves cannot normally allow blood to flow to the heart. This leads to blood stagnation and damage to weak veins.
Such a modern form of fitness as Hot Iron, which means "hot iron", is popular. This fitness course includes group exercises with a barbell weighing up to 13 kg with incendiary music. The main goal of hot iron is to burn fat, so squats, lunges, bench press, deadlifts and abdominal exercises are the basis of the complex. Although iron with varicose veins is not contraindicated if the disease is in its initial stage and if the minimum weight of the bar is chosen for training. Compression stockings must be used during training.
Deadlifts with varicose veins are also prohibited, as heavy weight greatly increases the pressure on the veins. However, experienced trainers allow this type of exercise in the initial stage of varicose veins, advising that 2-3 such exercises be left in the training program. In this case, the weight of the bar should be small, the knee area is wrapped with an elastic bandage. Do you need to spread your legs wide when lifting too heavy weights? This should be done for all patients with varicose veins, regardless of the weight of the bar. This position of the legs will help significantly reduce the load on the legs. After training, you need to lie with your legs upside down for 5 minutes to normalize blood flow.
The plank exercise helps you work all the muscle groups in a very short amount of time. Is it possible to make a bar for varicose veins of the legs? It is possible, but it is better to exclude the usual execution of the bar from the exercise. The following types of boards are allowed for varicose veins:
- A board with a gymnastic ball, when the hands are placed on the floor and the feet on top of the ball. The main load is focused on the arms, back and abdomen.
- A dynamic board in which the hands are laid on the floor and the knees are pulled back towards the chest.
- A side board for which you have to lie on your side, rest your elbow on the floor, stretch your straight legs and support them also on the floor surface.
Is it possible to twist a hoop with varicose veins of the pelvis
A gymnastic hoop is considered a useful tool for reducing the volume of the abdomen, waist and hips. But this harmless object has contraindications. A hula-hoop is allowed for varicose veins of the legs, but is it possible to twist a hoop with varicose veins of the small pelvis?
Hula-hoop will not in any way worsen the course of the disease. It is worth choosing not too heavy hoop models so that bruises caused by vascular weakness do not remain on the abdomen and hips. Exercises should be abandoned if other gynecological problems join varicose veins of the pelvis.
Is it possible to run
Moderate running with varicose veins is not prohibited, but you should follow these rules while running:
- the legs are protected by clothing with an appropriate degree of compression (it will be installed by the attending physician);
- short running time;
- average running pace.
People with venous insufficiency should stop running if:
- extra pounds;
- severe varicose veins of the legs;
- the presence of cardiovascular problems (including thrombophlebitis or past stroke and thrombosis).
Remember that with varicose veins you must not allow overloading so you need to leave racing in the long run.
Practice the rules for varicose veins of the legs
Increased physical activity and walking are considered to be the best prevention of varicose veins. The movement also helps treat disease. You need to consult a phlebologist who will recommend useful fitness exercises for varicose veins. In order not to harm the body, you must adhere to the following rules:
- Wear compression underwear during training so as not to overload your legs and vascular walls.
- Choose the right sports shoes that will reduce the shock of your running. Sports shoes should be airy and not tight so as not to disturb the blood flow in the feet.
- Avoid excessive stress on the legs and their fatigue. To do this, you should forget about running, jumping, too active dancing, lifting weights.
- Add elements of yoga and pilates to the exercise so you don’t overdo it with your lower limbs and maintain a moderate pace.
- In the absence of edema and pain in the veins, strength exercises are allowed. But don't forget to limit the load on your legs.
- Swimming in warm water is useful, so you can improve the tone of blood vessels, get rid of edema.
- Drink enough water and do not exercise if you are overworked.
When choosing aerobic activities (swimming, water aerobics, running, cycling) do not forget that all exercises should be performed calmly, at a moderate pace, without strong jerks. It is better to do more series with a long rest interval between fewer repetitions, but in a short time.
Useful and effective exercise
Many types of exercises are strictly contraindicated for varicose veins, but you can always choose an effective complex of permissible physical activities. This includes bodyflex. It combines a range of isometric, isotonic stretching exercises combined with a specific breathing technique.
For severe varicose veins, leg exercises can be ruled out. As a result of training, all the muscles are tense and the body is saturated with oxygen. Bodyflex contains weight loss exercises for varicose veins at home. It is enough to dedicate 15 minutes to training twice a day. Increasing the therapeutic effect of bodyflex is facilitated by adding exercises from therapeutic exercises for varicose veins of the legs.
In a standing position, you can perform the following sports exercises when varicose veins appear:
- Stand up straight, place your legs parallel. Slowly raise your toes and lower to the starting position. The number of repetitions is 20 times.
- Walk on the floor first on your toes and then on your heels for 5 minutes.
- Walk at a ski pace, trying not to lift your feet off the floor, for 5 minutes.
- Place the right foot on the left foot, then raise the toe of the left foot as high as possible. Repeat 10 times and change legs.
You can perform these leg exercises at home or at work to prevent vein overload.
In a sitting position, you can perform the following set of exercises for varicose veins of the legs:
- Sit in a chair, raise your right leg above the floor, rotate your foot clockwise and then counterclockwise, performing 20 rotations. Do a similar exercise for the left leg.
- Bend and tighten your fingers until tension appears. Relax after that. Repeat 10 times.
- Place your feet on the floor, perform rotational movements with your feet, then raise your heels and force them to come down to the surface.
If you plan to exercise on cardio equipment, it is recommended to leave the treadmill in favor of "rowing": in this case, the legs will be less loaded than on the treadmill.
On the back
Fitness exercises in a supine position:
- Lie on your back, bend your knees, pedal your "bike". It is important to fully straighten your legs to maximize the benefits of exercise.
- Lie on your back and pull your legs up to your chest, then straighten them and slowly lower them to the floor. This exercise helps to pump out the abdominal muscles just as effectively as normal abs.
- Lie horizontally, arms outstretched along the body. Lift your legs and cross them at an average pace. Avoid breathing.
For the buttocks
Special exercises for the buttocks with varicose veins minimize the load on the veins of the lower extremities.
- Lie on the floor, legs slightly apart, bend at the knees. Lift your hips as high as possible, fixing on the highest point for 2 seconds. Repeat 25-30 times. To increase the load on the gluteal muscles, you can put a little weight on the thighs.
- Take the elbow position of the knee, lift one leg and bend at the knee. Lift your leg up, trying to reach the ceiling with your heel. Repeat 25 times, then rest and repeat for the other leg.
- Butt exercises with varicose veins at home include the usual squats and lunges, but they need to be done carefully by increasing the load as the muscles warm up.
Varicose veins will not harm the pumping of the buttocks. By performing this simple set of exercises you can significantly improve the shape of your back and inner thighs.
Useful and forbidden sports
To prevent the development of venous insufficiency and prevent the worsening of existing varicose veins, you must adhere to great physical activity. Useful sports with this disease are:
- Aqua aerobics is the most desirable fitness option for patients with varicose veins. Water improves skin elasticity, adds elasticity to it and helps drain blood.
- Walking (treadmill, park, Scandinavian) Any type of this physical activity reduces the pressure in the veins, helps the valves of the blood vessels to work properly.
- Yoga. All phlebologists approve of this, as the slow pace is combined with exercises on the raised legs, which contributes to good blood flow.
- Pilates for varicose veins will replace regular fitness. The advantages of Pilates are a calm rhythm and the absence of a strong load on the legs.
You cannot do:
- step aerobics;
- fast running or long distance running;
These types of activities are contraindicated in varicose veins due to the negative effect on the walls of blood vessels: due to high loads there is an increase in pressure, the walls stretch, which leads to the formation of new venous nodes.
Acceptable sports with restrictions
Some sports are allowed with varicose veins, if the patient has no restrictions. The most common contraindications are the severe phase of varicose veins and the presence of blood clots. If a phlebologist has diagnosed the initial stage of the disease, then the following types are allowed:
- callanetics, which is a special system for stretching muscles;
- jumping on a trampoline;
- you can go skiing;
Stages of varicose veins and exercise program
Your own exercises are suitable for each stage of varicose veins. At the onset of the disease, doctors advise an increase in physical activity, excluding prohibited sports. In the second stage of the disease, you can start visiting the pool and physical therapy classes in which the doctor will select special exercises to maintain venous tone. For the third phase of varicose veins, exercise therapy is presented, which consists of a special exercise program. Other types of physical activity should be prescribed by a doctor after a thorough examination of the condition of the veins.
What is forbidden
Despite the fact that physical activity is beneficial for varicose veins, sports fans are advised to pay attention to a number of exercises that are not compatible with varicose veins.
So, what exercises should not be done with diagnosed varicose veins? This includes:
- lunges or deep squats with dumbbells or barbells;
- rock climbing and platform climbing;
- a long game of football;
- weight lifting exercises;
- exercises for which you must use leg weights.
This list can be supplemented with other exercises and sports. Prohibited exercises for varicose veins depend on the stage of the disease; The doctor who will come will help you determine their complete list after a complete diagnosis of the medical condition.
During sports activities, if varicose veins are diagnosed, the patient should observe the following precautions:
- If you feel discomfort or heaviness in your legs, you should stop exercising.
- The load should be coordinated not only with the coach, but also with the phlebologist.
- You need to wear compression stockings before class.
- From time to time you need to rest your legs - do an exercise "birch" or "bicycle".
Adhering to the above recommendations, playing sports will be useful, it will help in the prevention and rehabilitation of venous diseases. The wrong choice of activities and loads will only make the situation worse and cause complications.