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With nearly half the adult population experiencing some form of venous insufficiency during their lifetimes, varicose and spider veins are a common occurrence. The frequency and symptoms of which are often exacerbated from working in professions that require prolonged standing or sitting for hours at a time.

The following simple exercises can help minimize the development of new varicose veins and alleviate discomfort from existing ones.

Walking:

The simplest exercise is to walk as much as you can. It is a great way to improve blood circulation in your legs. Simple choices like taking the stairs instead of the elevator, walking short distances instead of the vehicle etc are enough to vastly improve symptoms.

Pedaling:

Lie down on the floor, flat on your back. Place your hands out to your sides or beneath your buttocks to prevent straining the lower back. Lift your legs off the floor and pedal them as if you were pedaling a bicycle.

Leg Lifts:

Lie on your back, placing your hands beneath your buttocks to eliminate lower back strain. Keeping your buttocks pressed down, and your lower back against the floor, lift one leg at a time and hold in an elevated pose perpendicular to the floor. Hold this pose until you feel the blood begin to flow back up from your feet, your calves, and your thighs. Repeat the motion with your other leg. For ultimate relaxation, lie on the floor with your buttocks almost touching a wall. Rest both your legs in an elevated pose resting against the wall, and feel the circulation in your legs improve.

Knee bends with ankle flexon:

Lie again on the floor on your back. Slowly pull one knee into your chest, holding onto your leg behind your knee (holding on top of the kneecap puts undue pressure on this delicate joint). While your leg is in this position, point and flex your foot several times. Do this slowly and forcefully – don’t let your flap foot around loosely, but rather tighten the muscles of the calves and the tendons around your ankle. Repeat with the opposite leg.