When your veins expand and begin to show under the skin, and your legs begin to hurt, your lifestyle changes for the worse.Ushtrimet për venat me variçe të këmbëve do të përmirësojnë tonin e enëve të gjakut, duke lehtësuar kështu gjendjen.
What are varicose veins?
Varicose veins are a pathological (abnormal) phenomenon of the expansion of veins, as a result of which webs and webs of blue-red bones appear on the surface of the skin, or even lumpy joints.
If one of your relatives has varicose veins, you have heard them use the expression "vein pull".As you know, the blood must rise up through the veins of the legs, overcoming the force of gravity.The heart pushes it there with each contraction, and special valves inside the vessel prevent it from flowing down.They close after each heartbeat and prevent blood from flowing downward under the influence of its own weight.
With varicose veins, the walls of the veins expand and become thinner, the valves can no longer close and the proper movement of blood through the affected vessel is disrupted.The blood stagnates, the vessels rise to the surface of the skin and become very visible.And the stronger the varicose veins, the heavier and wider this appearance will be.
At a certain point, there comes a "point of no return" when the operation is no longer possible.But before that, you can help yourself with gymnastics and medicine.
The most important thing is to protect yourself from the further development of varicose veins.First you need to understand where it came from.
Causes of the disease
All the reasons for varicose veins can be reduced to two: problems with blood flow from the leg vessels and weak connective tissue in the walls of blood vessels.
The first group of reasons can be eliminated quite simply, but the second is due to genetic characteristics and can only be tolerated.
The first group includes the following reasons:
- Cross-legged pose while sitting.
- Prolonged unfavorable body position, such asgathering while working in the garden.
- Working for a long time standing.
- Trauma, systemic vascular disease.
- Obesity.
As you can see, most of these reasons can be eliminated.In other words, the exercise will be ineffective unless you break the habit of sitting cross-legged or reduce the weight.If varicose veins are caused by genetic weakness of blood vessels, do not despair.Your feet will just need more attention.
So, let's find out what kind of load can be given to the muscles with this disease, whether it is possible to do squats with varicose veins and what other exercises exist.
Fighting varicose veins with exercise
Physical activity is designed to improve blood circulation in diseased veins.It is useless to do this if the stage of varicose veins already requires surgical intervention.But if the disease has just begun, exercises will be very useful.
What not to do
Nuk duhet të ngrini pesha.Forget strength exercises for now, they will make your condition worse.Excessive tension can cause weak blood vessels to burst.
Here are some questions from people suffering from varicose veins and their answers:
- Is it possible to squat with varicose veins?You can sit with your own weight.But if the exercises are difficult for you, it is better not to do this, even without a barbell.You can't squat if you have varicose veins.
- Can you bench press?You can, but carefully, it is better to wear special compression socks.You should be careful with exercises that work the leg muscles directly, such as deadlifts, squats, leg extensions, and leg curls.Here you have to limit yourself.You cannot lift weights while standing.A leg press with a light weight will be beneficial because you perform it in an inverted position.
- Veins are swollen after exercise, are they varicose veins?After visiting the gym, the veins become more pronounced and visible on the surface.But it is necessary to distinguish varicose veins from congenital venousity.In the latter case, the veins are pushed to the surface by the muscles, they are smooth, without knots or mesh.They are usually large and single, bluish.Such veins appear on the athlete's body in the flexors of the legs, arms, chest and neck.That's good.If the vein is red or purple, thin, knotty and bounded by a web, then it is a matter of varicose veins.
- Aerobics - light exercise.Can it be done for varicose veins?Unfortunately, during gymnastics a person makes sudden movements and jumps.And it is better not to do this.Although in the initial stages of varicose veins this is not important.The main thing is to remove the heavy load.But in the later stages, especially with thrombophlebitis, sudden movement is dangerous due to the detachment of a blood clot and catastrophic consequences.
You should be wary of anything that requires serious physical effort from you: strength training, sprinting, interval training.
What can and should be done
Ushtrimet për këmbët me venat me variçe ndryshojnë në ngarkesën e dozuar.This is actually gymnastics for the joints.Nga njëra anë i detyron muskujt të tkurren dhe nga ana tjetër nuk shkakton shumë tension.Të gjitha ushtrimet për venat me variçe kanë për qëllim rritjen e qarkullimit të gjakut në këmbë.
The simplest leg exercise for varicose veins is leg work.
This exercise is performed like this:
- Sit or lie down so that your feet are higher than your knees.
- You can place a soft but elastic pillow under your knees.
- Imagine that your fingertips are a hand.Draw a circle equal to it.Drawing is performed by moving the foot at the ankle joint.
- Pull your toe towards you, keep pulling it when you reach the limit.You will feel a pleasant slight warmth in the calf muscle and its stretch.
- After that, spread the toes, pull the heels down using the calf muscle.
- Turn your legs outward, then toward each other.
- Try this exercise several times.
In other words, we actively rotate the legs, contract and relax the calves.We do this with the legs raised up.This technique allows you to stretch the muscles located below the knee while sitting on the couch or lying in bed.
A set of exercises for the whole body
The following activity combines a full-body muscle and joint warm-up and stretching.This is a simple and safe complex that improves blood circulation throughout the body.
Head and neck
Make a circle with your head 10 times clockwise and the same number of times counterclockwise.
On each lap, try to stretch.No need to do it quickly, prolong the pleasure.Feel the work of the neck muscles, enjoy.
Then stretch your chin to your chest 3-4 times, and the back of your head to your back the same number of times.
Let's move on to the upper shoulder girdle.
Arms, shoulders
Move your shoulders in forward and backward circles.We draw a circle efficiently and slowly, stretching the muscles!
Next, we begin to describe circles in the same plane with straight sides.There is no need to accelerate too much;a speed of 1.5-2 revolutions per second is sufficient.We inhale and exhale evenly, without holding our breath.
Then we press the elbows to the body and draw a circle with brushes.That is, the arm rotates at the elbow.
And the last step is to clench your hands into fists and roll them at the wrist.Next, we warm up the lower back.
lumbar
Take the side-by-side pose.Start by using your lower back to twist to the right and left a maximum of 10 times.You can rotate in turns, or you can immediately do 10 times in one direction, then 10 in the other.
After that, bend forward and backward.Then rotate your body clockwise and counterclockwise, keeping your feet in one place.
Place your hands on your hips and make a few circles with just your hips.
Remember to work slowly at a constant speed.
pins
Here you can squat 10 times slowly and without extra weight.This is one of two possible options for putting stress on your legs, because you can't do barbell squats or lunges.
The second option is to press the legs on a machine with light weights.It will be more beneficial for you, since the work goes in reverse, which is very good in the case of varicose veins.
The rest of the leg exercises are various swings that do not load the calf area.In press
To train your abs, you will need exercises that are performed lying on the floor on a fitball.It is not recommended to do hanging leg raises on a horizontal bar, as at this moment the blood can stagnate in the diseased veins.
Lying on your back, do leg lifts (double or single) on the press, do bicycle exercises.
Jumps in various techniques are also safe in a lying position.
swimming
Swimming is an excellent form of physical activity for varicose veins.It is beneficial for leg muscles, nervous system, heart and immune system.Really a great activity!
Key recommendations
If we summarize all of the above in the form of short recommendations, they will look like this:
- Do exercises for varicose veins, practice long walks in comfortable shoes .
- Do not stay in one position for a long time, get rid of the habit of sitting cross-legged.
- Check your weight.
- Lead an active lifestyle to improve blood circulation
- If you are predisposed to varicose veins, all heavy physical activities should be carried out with special tight anti-varicose socks!
- After physical activity, let the blood flow freely from your legs.This is especially true for girls.Lie on a bed or couch with your heels against the wall.You should lie down so that your feet are higher than your head.If you decide to take a nap for an hour or two, put braces under your heels and knees.Make sure your feet are positioned so that they are higher than your body.This will help the blood to flow from the lower extremities.
- Use cardio exercises in your workouts.This will improve your well-being and strengthen your cardiovascular system.