12. August 2024
Give your veins a break with your legs raised © Antonioguillem – stock.adobe.com
Veins have a central function in the body: they transport the oxygen-poor blood back to the heart. The return transport from the legs is particularly hard work for the veins, and requires a lot of energy, especially when sitting and standing.
The ankle and calf muscles help push blood from the legs towards the heart. The venous valves ensure that the blood can only flow in one direction.
If the venous valves do not work properly, some of the blood flows back. This backflow leads to venous problems.
“A genetic predisposition to venous diseases cannot be avoided, but a key factor in prevention is a healthy vein lifestyle. With an active lifestyle, you can delay the development of varicose veins,” says sports scientist Margit Wachter.
The SS/LL rule of thumb applies: lying down and walking is better than sitting and standing!
People who work in jobs that require them to sit or stand are particularly at risk. There are often other risk factors, such as being overweight or chronic constipation, which can lead to the development of varicose veins.
Cycling relieves congestion in the legs. © Bilderbox
“Regular exercise can make a significant contribution to vein health, because the muscle pumps are only activated by movement. Strong leg muscles can compress the vein walls particularly well, for example when walking, and this helps to transport blood back from the legs to the heart against gravity,” explains sports scientist Wachter.
Swimming or hiking is healthy for the veins
Swimming is probably the healthiest sport for the veins. The pressure of the water relieves the legs and therefore the veins. Jogging, walking or hiking are ideal for people with varicose veins and also relieve symptoms. Cycling leads to decongestion in the legs. “Choose flat routes, pedal with the balls of your feet and keep your upper body upright to avoid venous congestion in the pelvic and hip area,” says the sports scientist.
Hiking relieves symptoms of varicose veins. © Bilderbox
Gymnastic exercises and dancing strengthen the legs and activate the venous pump. Sports that place too much strain on the venous system or that can easily lead to injuries should be avoided. Weight training can also make the problems worse because it puts pressure on the vessels. Lifting and carrying heavy loads also leads to backflow in the veins because the return flow is impeded.
© www.a-ss.at
Health tips
By Mag. Margit Wachter, sports scientist
This is what a vein-healthy life looks like:
Raise your leg: Give your veins a break and put your legs up after standing or sitting for a long time. The advantage: the blood flows to the heart and congestion is reduced.
Water on: Regularly shower your calves with cold water. It relieves pain and helps to reduce swelling. Cold showers, water treading and contrast showers also cause the vein walls to contract and become more elastic.
Body light: Every extra kilo puts additional strain on your veins. For the sake of your leg veins, avoid being overweight.
Light and balanced: Eat healthily and make sure you eat light, high-fiber foods and diuretic foods.
Every step makes you fit: Use climbing stairs in residential buildings, shopping centers or office buildings as vein exercise.
Get up and move: Take breaks every now and then to walk around.
Do not cross your legs – this way you avoid heavy legs.
Regular venous exercises prevent heavy legs and activate the venous heart pump. For example, let your feet circle in both directions or pull the tips of your feet alternately towards your shins. Also curl your toes and relax them again. Such exercises are also highly recommended in everyday office life, on airplanes and on long bus and car journeys and can prevent dangerous thrombosis.
Wear support tights: These are effective treatments and provide good protection. They support the surrounding connective tissue from the outside, the vessels are evenly compressed and the venous valves are made functional again.
What else you can do
Shade instead of sun: Avoid direct sunlight and instead lie in the shade.
Better flat than high: Pamper your veins with flat shoes.
Take care of your legs: The skin of vein patients needs a lot of moisture.
Drink plenty of water: Make sure you drink plenty of fluids regularly. Water thins the blood and helps it flow more easily to the heart.
Avoid alcohol and cigarettes: Nicotine damages the blood vessels, and excessive alcohol dilates the veins, thus promoting spider veins and varicose veins.
No tight clothing: Do not wear pants, stockings or belts that are too tight so that the blood flow is not impeded.
If you have venous problems, seek medical help promptly!
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