Varicose veins affect half of the U.S. population aged 50 years or older, according to a 2010 report by the government's Women's Health website. Varicose veins are simply abnormally swollen or knotty veins that can appear if there is damage or defect in the valves inside a vein. Although no cure exists for weak vein valves, performing flex exercises and deep breathing can increase circulation to reduce your chances of developing new varicose veins and to help alleviate the pain related to the condition.
Definition
Varicose veins, enlarged, tangled, bluish veins, occur two to three times more frequently in women than men, according to the Health Communities website. Varicose veins can affect any vein in your body; however, they often appear on the legs and feet. These veins can produce fullness, heaviness, aching and sometimes pain in your legs. You can also experience mild swelling --- and in severe cases -- develop ulcers near your ankles. In addition, injured varicose veins may result in phlebitis, or vein inflammation, and thrombosis -- a clot in the vein.
Causes
Varicose veins result from weak or damaged valves in your veins. Efficient blood recirculation --- from the body to the heart -- depends on the proper opening and closing of tiny valves in your veins. As you age, your veins' valves weaken. Weakened valves do not close properly to stop blood from flowing backward. As a result blood can leak back into the veins and build up -- creating a larger, swollen vein. In addition, varicose veins can occur from congenitally defective valves or from valves damaged for reasons such as pregnancy, obesity and lack of movement or for unknown reasons.
Flex Exercise
Leg muscles must squeeze to push blood back to the heart against the flow of gravity; and flex exercises can help strengthen your leg muscles to prevent a pooling of blood in your veins. Soho Vein and Vascular recommends completing knee bends with ankle flexion. To begin, lie with your back on the floor and slowly pull one knee to your chest. Holding the leg behind your knee, carefully and forcefully point and flex your foot several times, while tightening your calf and ankle muscles. Then repeat the steps with the opposite leg. Another flexing exercise involves standing on a step facing upstairs. While holding on to the banister, drop your heels below the height of the step. The Varicose Help website reports that 40 repetitions of this exercise will encourage strength in your calves.
Deep Breathing
Deep breathing, such as that performed during yoga exercises, produces strong chest pressure that pulls blood from your leg veins into your chest to help relieve varicose veins, according to medical doctor Agatha M. Thrash. Try yoga leg raises by lying with your back on the floor. Take a long, slow deep breath, hold it and lift your legs perpendicular to your body -- with your toes pointing upward. Keeping your legs up, slowly exhale and inhale. Then take a breath in and hold it as you slowly lower your legs. Take two complete breaths and repeat this process three times. Another deep breathing exercise involves placing your feet above you on a chair and taking deep "belly breaths" through your nose. Complete this exercise once daily for around 10 minutes, according to Holistic Online.
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