It’s no secret that in this modern-day world, we spend a lot of time sitting. Whether that is sitting in front of our computers at work, sitting in front of a television, or sitting in our cars, the amount of sitting that we do is doing some serious damage to our health. One of the best ways to remedy this situation is to get moving!
A few different options to help get yourself moving could be:
- Set an alarm to get up and walk around every 30 minutes
- Stretch regularly throughout the day
- Exercise at least 3 days a week (more, if possible)
Exercise is one of the best ways to keep your veins and your overall health in tip-top shape, but we realize that finding time to squeeze in a workout isn’t always possible. And when schedules are tight, it seems that workouts are the first things to go.
So, if you’re finding that you don’t have time to get your workout in as you hoped, do not lose all hope. Though this will not completely replace working out, it will still do your legs and your veins a lot of good.
What is it, you ask? Elevating your legs.
The Health Benefits of Elevating Your Legs
There are a few reasons why elevating your legs is beneficial to your vein health, and your entire body. Below we’ll discuss the health benefits of elevating your legs, as well as helpful tips to get the most out of leg elevation.
First of all, by elevating your legs you are taking pressure off the veins. By standing or sitting for extended periods of time, you are putting more pressure on your veins. Elevating your legs helps to take the pressure off your veins.
In addition, the natural flow of blood becomes much easier if your legs are elevated. Rather than making your veins put in extra effort to flow against gravity and up back to your heart, give them a break and elevate them at least 6 inches above your heart.
The swelling will also go down the more you elevate your legs, which will help keep your veins happy and healthy. This, in turn, will make it so they don’t have to work so hard and won’t run the risk of possibly becoming overworked, which can lead to numerous vein issues.
Meet with a vein specialist to learn more about how elevating your legs helps with vein health.
Tips & Tricks for Elevating Your Legs
Now that you know elevating your legs will do wonders for your vein health and your legs, next comes the proper way of elevating your legs to ensure you get the results you’re after.
Here are a few things to keep in mind:
1. Raise your legs above your heart.
This is the only way that elevating your legs will be effective.
2. Elevate them at least 3 times a day.
Doing this just once in a while isn’t going to cut it. You are going to need to make this part of your regular daily routine in order to see some actual results.
3. Keep them up for at least 15 minutes.
The longer, the better, but if all you can squeeze in is 15 minutes 3 times a day, then do it. Ideally, you can do it while watching a show on television, or while doing some work on your laptop. That way, you are killing two birds with one stone.
4. Make sure to use a cushion.
Whatever you do, do not elevate your legs on a table or a desk without using a cushion. If you are putting your legs right on the hard surface, then you run the risk of even more problems. You’ll at least get some pain in your legs or bruising. So be sure to find a pillow or a cushion to pad your legs.
It’s also important to make sure your neck and back are properly supported. This aids in achieving the right angle (such as keeping legs tilted at about 45 degrees at the appropriate height with knees slightly bent) to ensure proper blood circulation. See more ways to improve your blood circulation.
5. Use the wall.
There is also the option to use the wall to elevate your legs. Simply lie down on the floor and slide your behind all the way to the wall. Lay a pillow under your head, then raise your legs up and rest them against the wall, keeping them straight. This is a practice used often in yoga and is sworn by many yogis to be one of their favorite stretching exercises.
Be sure to only remain in the pose only from 5 to 10 minutes so that no undue stress is put on your heels, knees or spine.
6. Rotate your ankles and feet.
This is also a great time to do double duty and rotate your feet and ankles to help with circulation issues. You can also flex and release your calf muscles and thigh muscles occasionally to promote blood circulation in your legs. Again, we are all about killing two birds with one stone and making efficiency a thing.
7. Contact a vein specialist.
However, the most important thing to do when you are suffering from vein issues is to contact a vein specialist. Your veins are not something to play lightly with, and at the first sign of trouble, it is best to get things handled before they have the potential to get worse.
With the top vein specialists in the country, USA Vein Clinics will be your go-to clinic for all your vein questions and answers. Get back on your feet as soon as possible.
Medically Reviewed By:
Dr. Yan Katsnelson is a philanthropist, business owner, and highly skilled cardiac surgeon. He is the Founder and CEO of USA Vein Clinics, which is part of USA Clinics Group, the parent company of USA Fibroid Centers, USA Vascular Centers, and USA Oncology Centers, with more than 100 facilities nationwide. Dr. Yan has established himself as a strong advocate for accessibility and affordability of the most advanced medical care close to home. His mission is to create a positive experience for each patient with compassionate, personalized, and expert care.