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Varicose veins threaten those who lead a sedentary lifestyle or are constantly on their feet. Therefore, the essence of the prevention of varicose veins is to give the legs something in between: to load them, but in moderation. In addition, you need to take care of strengthening the blood vessels, so the prevention of varicose veins in the legs is closely related to nutrition. Let’s look at several ways to protect yourself from varicose veins.
Foot massage
One of the most effective methods of preventing varicose veins in the legs in men and women is foot massage. This massage is especially effective and useful during pregnancy, when the veins experience additional stress due to excess weight and swelling – the legs stop buzzing after the massage, lightness and relaxation appear.
How to do a foot massage?
- 30-40 minutes before bedtime, take a foot bath – add sea salt, a couple of drops of your favorite essential oil or herbal infusion to warm water.
- Sit in a Turkish position (or just take a comfortable position) on a firm surface.
- Start massaging the feet – begin to gradually knead the area near the fingers, moving smoothly towards the heel. Do not press too hard, the massage should not cause pain or discomfort.
- Pay special attention to your toes – start with light strokes and end with smooth twists.
What exercises can be done at home?
- Warm up the feet – twist them 15 times, first in one direction, then in the other direction.
- Stand fully on the right foot, bend the left leg at the knee and stretch the foot, rising on the toe. Hold this position for 5-10 seconds, then switch legs. The exercise should be repeated 15 times on each foot.
- Stand on tiptoe and slowly lower yourself – repeat 20 times.
- Stand on your heels and slowly lower yourself – repeat 20 times.
- Roll from heel to toe – repeat 15 times.
- Rest your hands on the wall at shoulder level, then rise on your toes, and then lower yourself on your heels. Repeat the exercise 15 times.
- Sit on the bed, then alternately raise your legs on your toes, and then lower your heels to the floor. Repeat the exercise 15 times.
“During sleep, also try to keep your legs in an elevated position: for example, place a small pillow under them to improve the outflow of blood and prevent its stagnation,” the doctor advises.
Nordic walking as a prevention of varicose veins
Regular walks with Nordic walking sticks prevent blood stasis, tone muscles, normalize blood pressure, successfully help to lose weight – and therefore minimize the load on blood vessels and veins, preventing the development of varicose veins.
– It is very important to practice Nordic walking correctly so that the effect of such training is maximum. First, fix your hands in the straps of the sticks. It is important that while walking, the arms and legs move in the opposite direction. The back should be straight, and the arms should work from the shoulder. Taking a step forward, first smoothly move your foot forward, focusing on the heel, then transfer the center of gravity to the center of the foot and fingers, advises vascular surgeon, phlebologist Denis Ibragimov.
Sign up for a pool
Swimming is also an excellent prevention of varicose veins in men and women. When the body is horizontal, it is much easier for blood to circulate throughout the body, rather than stagnate in the legs. Swimming is the same physical activity, only the risk of injury or excessive muscle strain in this case is much lower. In addition, water works as a kind of soft massager, due to which pressure is reduced, muscles relax, and swelling disappears.
– Try to avoid very cold water bodies, because cold water contributes to vasoconstriction. The ideal water temperature in the pool is about 22-24 degrees. If you swim in the pool at least once a week for 30 minutes, you will save yourself from spider veins and ugly swollen veins on your legs, the expert advises.