Walking Exercises for Varicose Veins

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Walking is one of the best things you can do for your overall health and to manage varicose veins symptoms. While walking is not a cure for venous insufficiency, it is an excellent choice to strengthen your body before and after treatment. Walking is a low-impact exercise that adds less stress to the joints and is more sustainable than running. It is the optimal choice for people with physical problems that impact mobility or range of motion.

How Does Walking Improve Overall Vein Health?

Don’t let the idea of a casual stroll mislead you. Walking is an aerobic activity. Aerobic exercises are any that improve the body’s absorption and transportation of oxygen in an efficient way. Walking can boost your immune function, lower blood pressure, and increase your body’s sensitivity to insulin. Using insulin more efficiently can prevent diabetes or regulate blood sugar if you already have it. In fact, walking can prevent or manage various conditions, including heart disease, and high blood pressure.

Walking increases blood flow and strengthens muscles around joints, which improves coordination. In addition to weight management, exercise reduces joint pain. The release of endorphins and adrenaline gained from walking is a natural mood booster and stress reliever. Also, when you are physically active you are prone to have a more restful sleep. 

The Second Heart of the Cardiovascular System

Located in the calves and feet is a system of valves, veins, and muscles known as a second heart. Its function is to push deoxygenated blood back up to the heart and lungs. Venous insufficiency happens when veins cannot efficiently pump blood, and this system begins to fail. Walking causes contractions of the muscles in your feet, calves, and thighs, which squeezes the venous blood back through the circulatory system.

Maximize the Benefits of Walking  

  • Elongate your spine. Keep tension from your back muscles by maintaining good posture while walking.
  • Engage your core. Get an abdominal workout while walking by engaging your core. 
  • Gently swing your arms. The back-and-forth motion of swinging helps circulation and raises your heart rate. 
  • Push your shoulders down and back. You can strain shoulder, neck, and upper back muscles if you don’t maintain good posture.
  • Walk from heel to toe. Hit the ground with your heel first and then roll through your foot to your toe, and then push into the next step with that toe.

Exercises That You Can Do Anywhere

Over 80 percent of the jobs in the United States require sitting most of the day. Throw in screen time and driving, and it becomes clear that many Americans have never been more sedentary. The negative effects of this reality are reflected in the increase of chronic diseases in our population. Let that knowledge be a motivator even when the weather hasn’t been cooperative or the day has just gotten away with you. The following exercises are for those times when you can not get to the gym or outside.

Calf Raises

Building the strength of your calf muscles will aid in improving your body’s blood circulation.

  1. Stand up straight, legs parallel
  2. Rise onto your tiptoes
  3. Slowly lower back down
  4. Do this for as many repetitions as is comfortable.

Chair Sits

Great while watching television or hanging out at home. All you need is a chair without wheels.

  1. Sit down in the chair
  2. Stand up
  3. Do 10-15 repetitions, rest, and repeat

Ankle Rolls

This is great to do at your desk.

  1. Keep your heels on the ground but lift the rest of your feet
  2. Roll your feet clockwise for 15 seconds
  3. Roll your feet counterclockwise for 15 seconds
  4. Rest and repeat


Similar to the calf raises, with one extra step, this workout will also help your balance.

  1. Stand up straight with your heels together and toes pointed out
  2. Rise on your tip toes
  3. Slowly lower back down
  4. Rock back to your heels, toes off the ground
  5. Return to start, and repeat

Toe Pull-Back 

  1. Sit in a chair to do this quick and easy exercise.
  2. Keep the heel on the floor and pull your toes back toward your body
  3. Do this 15 times, rest, and repeat

Walking and Varicose Veins

Prioritizing your health can be difficult. Work, chores, family obligations, and life commitments can make adding one more task seem insurmountable. The good thing is 30 minutes of consecutive physical activity is enough to impact your health positively. Maybe 30 minutes seems like too much. There is no wrong way to begin a fitness journey. Focus on what you can do. Then gradually increase your activity over time.

Walking will not rid you of your varicose veins. However, walking will encourage circulation instead of allowing blood to pool in your lower extremities. Walking can also temporarily relieve achiness. If you are suffering from vein disease it is time for a consultation with our vein specialists to discuss treatment options.

Schedule an Appointment at USA Vein Clinics Today

If you suffer from painful varicose or spider veins, schedule an appointment with one of our leading vein disease specialists today to work together to find a specialized treatment plan.

USA Vein Clinics has hundreds of clinic locations across the country and most major health insurance plans cover vein disease treatment.

If you have any questions, please call 888.768.3467.



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