Varicose veins are enlarged, twisted veins that usually appear blue or dark purple and are most commonly found in the legs and feet. They occur when the valves in the veins don’t function properly, causing blood to pool instead of flowing back to the heart.
Common Causes:
- Weak or damaged vein walls/valves
- Aging
- Pregnancy
- Prolonged standing or sitting
- Obesity
- Family history
Symptoms:
- Small visible spider veins (thin red, purple, or blue lines just under the skin)
- Aching or heavy legs
- Swelling in the lower legs
- Itching or irritation around the vein
- Muscle cramping, especially at night
How to Manage or Prevent Worsening:
1. Move regularly:
Avoid standing or sitting too long without a break. Walk around every 30–60 minutes if you’re at a desk or on your feet a lot.
2. Exercise:
Activities like walking, biking, and swimming help improve circulation. Leg-focused movements (calf raises, ankle circles) strengthen vein-supporting muscles.
3. Elevate your legs:
Prop your legs up when resting to help blood flow back to your heart.
4. Wear compression stockings:
These help gently squeeze your legs and encourage blood flow. Great for people with early signs or long standing jobs.
5. Maintain a healthy weight:
Extra weight adds pressure to your leg veins.
6. Avoid tight clothes and high heels:
These can restrict circulation in your legs.
Daily Routine for Varicose Vein Prevention/Relief:
1) Morning
Stretch before starting your day: A few leg stretches (hamstring stretch, ankle rolls, calf raises) for 5 minutes.
Compression stockings (optional): If you’re open to it, wearing them during work hours can really help.
2) During the Day (Work hours)
Every 30–60 minutes:
- If sitting: Stand up and walk for 2–3 minutes.
- If standing: Shift weight between legs or walk briefly.
Simple leg moves while sitting/standing:
1) Ankle rolls (10x each side)
2) Toe lifts and heel lifts (10–15 reps)
3) Calf raises (stand and lift heels, 10–15 reps)
Avoid crossing legs when sitting—this can restrict blood flow.
3) Evening
15–30 minutes of light movement:
Walk, cycle, yoga, or swimming.
Elevate your legs above heart level for 15–20 minutes (use a cushion or lie down and rest your legs against a wall).
Massage legs gently with upward strokes using moisturizer or oil—helps circulation.
4) Night
Sleep with legs slightly elevated: A pillow under your legs helps with overnight blood flow.
