The 11-point vein program summarizes all the preventive measures mentioned. If you follow this program, you can prevent the development of venous disease, stop the progression of existing venous disease and achieve significant relief from symptoms.

1. move as much as possible

Start with walks, e.g., in the evening before going to bed or during your lunch break if you work at a desk or stand up. Do a sport that has a beneficial effect on the veins, such as swimming, cycling, hiking, running, dancing, golf or gymnastics. It is important that you strengthen your leg muscles and do not allow them to atrophy through lack of exercise. Take breaks to stretch your legs, especially when traveling for hours by car, bus, train or plane.

2. watch your weight

Try to reach and maintain your normal weight. Every excess kilogram puts pressure on the veins and impairs the return flow of venous blood from the legs.

3. ensure regular digestion

Change your diet and pay attention to fiber. Chronic constipation impedes venous drainage from the legs.

4. strengthen your veins and tissue with water treatments

Washing, pouring and treading water strengthen the tone of the vein walls and prevent congestion.

5. decongest your legs whenever possible

Raise your legs at night by moving the foot end of your bed upwards. If necessary, two blocks placed under the bedpost at the foot end (10cm high) can also help. Raise your legs during the day whenever you have the opportunity, e.g., during your lunch break, with the help of a stool under your desk, etc.

6. make sure you breathe deeply

Deep, conscious breathing greatly supports venous return from the leg. Breathe in and out deeply, involving your abdominal and flank muscles.

7. perform regular leg and foot exercises

The gymnastic exercises described decongest the legs and strengthen the veins. They are easy to learn and take very little time. Make these exercises part of your daily routine.

8. Wear suitable clothing and shoes

Make sure that your clothes are not constricting and cause congestion. When buying shoes, the sole should preferably be without a heel and allow the foot to roll freely. By the way – walking barefoot is the best thing you can do for your veins, as it optimally activates the calf muscle pump.

9. avoid overheating your legs

Take a shower instead of a bath. Sunbathing, hot thermal baths and saunas should be avoided. If you cannot do without them, you should limit the time you spend in these activities, which are associated with warming up your legs, and make sure you cool your legs down again afterwards.

10. lying down and walking versus sitting and standing

As a general rule: Lying down and walking is commendable, sitting and standing is bad.

11. wear a modern compression stocking if you have to sit or stand most of the day

Today's modern stockings are made of materials that are kind to the skin and ensure optimum wearing comfort.