Varicose veins can cause physical symptoms as well as embarrassment from the cosmetic appearance. Many patients may be reluctant to participate or begin an aerobic or strength training program for fear of worsening their varicose veins.
What are Varicose Veins?
Varicose veins can be differentiated into three types and are distinguished by size. The classic varicose vein is a dilated and curvy protrusion in the skin. Telangiectasias are small dilated veins near the surface of the skin that usually appear as small red spots. Reticular varicosities are fine varicose veins. Veins return blood to the heart and lungs from the extremities. To accomplish this, they rely on movement and muscle contractions to push the blood up the body and a system of valves that prevent back flow of the blood. Varicose veins are caused by incompetent valves and a decrease in the elastic component of the vein walls. This allows for pooling of the blood and enlargement of the veins. Activities that increase the lower pressure can worsen varicose veins. Since movement and contraction helps move blood, standing and sitting for long periods of time can increase the pressure in the extremities. Risk factors include obesity, which also increases the pressure, and pregnancy, which not only increases the volume of blood but the hormones of pregnancy relax the vein walls to a point beyond where they can return to previous size, thereby disrupting the valves that prevent blood from draining back to the legs.
Is Exercise Safe?
According to Dr. Robb-Nicholson of Harvard Women's Watch, "Most kinds of exercises are fine for women with varicose veins." It is noted that exercise can help prevent varicose veins. Many patients with vein disease are placed on compression hoses and exercise should be done with the compression hose in place. However, clothes that are tight and restrict blood flow in the upper thigh and groin should be avoided. After the exercise routine, the legs should be elevated above the heart for 10 to 15 minutes.
Zumba and High-Impact Exercise
Aerobic exercise such as Zumba or demanding high-impact activities may be uncomfortable due to the associated aching, feelings of heaviness and early fatigue of the legs, but there is no particular contraindication to performing these exercises or any reports of worsening vein disease. Patients who find these uncomfortable may opt to start out with walking, biking or swimming as these provide a great cardiovascular workout without the intensity of other activities and gradually increase the level of activity.
Strength Training Recommendations
Strength and resistance training is allowed and recommended because of the added benefit of preserving bone mass and improving overall strength and balance. As with any exercise regimen, it should be discussed with a physician and begun at a tolerable pace with a goal of 20 to 30 minutes three times a week. Reasonable strength exercises, particularly from a sitting position, will not worsen vein disease.
References
- "Seminars in Vascular Surgery"; Causes of Telengiectasias, reticular Veins, and Varicose Veins; Luigi Pascarella et al.;2005
- "Schwartz's Principles of Surgery"; Tomothy Liem et al.; 2009
- "Clinical Evidence"; Varicose Veins; P.V. Tsi; 2011
- "Harvard Women's Health Watch"; By the way Doctor; C. Robb-Nicholson; 2011
