Varicose veins are enlarged veins caused by blood pooling in the lower extremities, according to MayoClinic.com. They're caused by long hours of standing or walking, making it more difficult for blood to pump upward against gravity. Small valves found in the veins of the legs help to prevent blood from leaking or flowing downward as the heart pumps deoxygenated blood upward back toward the heart. Considered a circulatory problem, exercise may help strengthen ankle and calf muscles for greater pumping efficiency of the leg veins, reducing the frequency or severity of varicose veins.
Walk
Walking is an effective exercise for beginners wishing to decrease their risk of developing varicose veins. Walking strengthens the ankle and calf muscles, promoting strong muscle tone and circulation in the lower extremities. Those with poor circulation may feel a burning sensation in their calves when first starting a walking routine, so start off slow, walking for 15 to 20 minutes to start. Before starting any new exercise routine, discuss goals and duration of exercise with your health care provider.
Calf Stretches
Calf stretches focus contraction of the calf muscles at the back of the lower leg, helping prevent blood from pooling and spider veins from appearing, and reducing chance of developing varicose veins. Stand with your feet on a step or bench or stair. Hold onto something for balance if you need to. Drop your heels below the level of the balls of your feet and then slowly lift upward into the balls of your feet until you feel a slight contraction in the middle of your calf. You can do calf stretches by standing on the balls of your feet several times throughout the day, holding the contraction for several seconds each time.
Ankle Stretches
While sitting at work, on a bus or plane, take the time to exercise the lower extremities. Sitting in place, you can rotate your ankles and flex and extend the toes. A hard flexion of the toes upward toward your body will give the lower calf a good stretch. Point your toes downward and you'll feel the contraction in the ball of the calf. These types of movements keep the blood circulating in the ankles and lower legs, offering more effective muscle contractions that help pump blood back to the heart. You can also tap your toes on the floor, alternating feet as if in time to music, about 20 to 30 times on each foot every hour or so.
