V109 - 10 Easy Exercises to Improve Blood Flow in Varicose Veins | ವೆರಿಕೋಸ್ ವೇನ್ಸ್ - 10 ವ್ಯಾಯಾಮಗಳು 

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V109 - 10 Easy Exercises to Improve Blood Flow in Varicose Veins | ವೆರಿಕೋಸ್ ವೇನ್ಸ್ - 10 ವ್ಯಾಯಾಮಗಳು
Varicose veins are swollen, bluish-green veins often seen in the legs. They can cause feelings of heaviness and a pulling-type pain. To prevent and manage varicose veins, certain exercises can help reduce pain, improve blood circulation, and prevent complications.
What Are Varicose Veins?
Blood in the legs should return to the heart, but when it doesn't and pools in the veins, they become dilated and swollen, known as varicose veins. This occurs due to faulty valves in the veins that fail to prevent back flow. Additionally, leg muscles, especially the calf and thigh muscles, help pump blood back to the heart. When these mechanisms fail, varicose veins develop.
Top 10 Exercises to Manage and Prevent Varicose Veins
1. Walking
Benefits: Strengthens calf and thigh muscles, promoting blood flow back to the heart.
Recommendation: Walk for at least 30 minutes daily.
2. Limb Elevation
Technique: Elevate legs above heart level to use gravity for blood return.
Methods: Use pillows under legs while lying down, or place legs against a wall for 10-15 minutes, 2-3 times a day.
3. Calf Raise
Technique: Stand on toes, hold for 2-3 seconds, then return. Use a step for added difficulty.
Repetitions: 15-20 times, 2-3 sets.
4. Cycling
Options: Use a stationary bike or mimic cycling movements while lying down.
Routine: Cycle for 2-3 minutes with 30-second breaks, repeat 2-3 times.
5. Ankle Pumps
Technique: Move feet up and down at the ankle, mimicking a sewing machine pedal.
Frequency: Every 20-30 minutes, 10-15 times.
6. Side Leg Lift
Technique: Lie on one side, lift the top leg while keeping the knee straight. Hold for 3-4 seconds.
Repetitions: 15-20 times on each side.
7. Squats
Technique: Stand with feet shoulder-width apart, squat as if sitting on a chair. Ensure knees don't go beyond toes.
Repetitions: 15-20 times.
8. Hamstring Stretch
Technique: Sit with one leg straight, reach for the toes, or place a heel on a chair and stretch.
Benefits: Enhances blood flow from lower limbs to the heart.
9. Calf Stretch
Technique: Stand facing a wall, place one foot back and bend the front knee, keeping the back foot grounded.
Hold: 20-30 seconds, then switch legs.
10. Yogasana
Recommended Asanas: Talasana, Utkatasana, Pavanamukthasana, Sarvangasana.
Benefits: Improve muscle tone and blood circulation.
Additional Tips for Managing Varicose Veins
Weight Management: Maintain a healthy weight.
Compression Stockings: Wear them daily to support veins.
Diet: Eat foods rich in fiber, antioxidants, and anti-inflammatory properties. Drink plenty of water.
Movement: Avoid prolonged standing or sitting; take regular breaks to walk.
Massage: Use essential oils to massage legs.
For more details:
Bhagwat Hospital
Court Road, Sagar - 577401
Contact - 8762288163
Web: www.bhagwathospital.com
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Linkedin: / drkishanbhagwat