Vein exercises
How to improve venous return
“Prevention is better than cure” is a wise way of acting that we often neglect. Yet, it would take very little to avoid running into circulatory pathologies and problems that can compromise the quality of life.
This is especially true for women, but also for men, who are often in the habit of neglecting the problem of heavy legs and varicose veins. It is necessary to be careful: when venous return is inefficient (and it can happen at any age), it is best to intervene promptly.
The expert's analysis
Dr. Davide Pasini — Farmacia Raimondi, Milan“Since blood in the vessels is located below the heart, it must travel upward while fighting gravity. When sitting still, arterial pressure and venous return decrease. Movement increases the activity of the muscle pump that pushes blood toward the heart. A fundamental aid comes from graduated compression stockings, to be used both while resting and during movement.”
Exercises and good habits
Here is a series of strategic movements, which can even be done at the office or in front of the TV, to reactivate circulation.
Proper Walking
Keep your back straight, shoulders rolled back, and abdominal muscles relaxed. Place your heel on the ground first, then the forefoot, and finally your toes.
Ankle Rotations
Cross your legs and slowly rotate your foot and ankle. About ten rotations per side are sufficient, several times a day.
Extension and Flexion
Stretch your legs forward. Rotate your ankles outward (heels together) and then inward (toes together). Repeat 10 times.
Toe Curls
With your legs raised, move your toes, trying to bring them closer to your leg (flexed) and then point them forward as much as possible.
The Bicycle Exercise
Let's act like kids again! Doing “the bicycle” is a very useful exercise. Thanks to 10-15 pedal rotations (backward and forward), venous return receives a significant boost.
To tone your calves: Try marching in place by raising your knees, or perform slow squats. Also, rising onto your tiptoes and staying balanced for a few seconds is excellent for the muscle pump.
