Clothing and Shoes

If you suffer from venous disease, it is important to choose the right clothing and appropriate footwear.

• Avoid tight clothing that constricts the pelvic or hip area. Loose, breathable clothing is ideal, as it prevents heat build-up around the hips and pelvis.
• When it comes to footwear, shoes with flexible soles are beneficial, as they allow the foot to roll naturally. This is essential for optimal activation of the muscle pump.
• Very high heels should be avoided or worn only for short periods.
• Change your shoes several times a day to stimulate different muscle groups in the legs.

Elevating the Legs

Although elevating the legs is often associated with laziness or impoliteness, it is actually one of the simplest and most effective ways to reduce swelling and relieve pressure on the veins. During your lunch break, elevate your legs on a chair in the office or, if necessary, on your desk. Continue this habit at home in the evening, for example while watching television.

When elevating your legs, make sure they are positioned higher than your heart whenever possible.

Breathing Training

Breathing also influences venous blood return from the legs. During inhalation, negative pressure develops in the chest cavity, which literally draws blood upward from the legs – provided the breath is deep enough. During proper exhalation, involving the abdominal and flank muscles, pressure on the abdominal vessels increases and accelerates blood return to the heart.

Correct Breathing Technique

• Breathe in slowly through the nose, as deeply as possible
• Exhale forcefully while tightening your abdominal muscles, as if you were blowing cotton flakes upward
• Avoid straining or excessive pressure

This exercise can be repeated throughout the day. It is simple, yet highly effective.

Water Therapy

Water applications are among the best forms of vascular training because they not only strengthen the leg veins, but also stimulate and activate the circulation in general. Pastor Sebastian Kneipp perfected the techniques briefly described below.

At first, these methods may take some getting used to, but you will soon not want to miss their revitalising effects. Please note that during all water applications, the upper body should remain clothed to avoid unnecessary heat loss.

Getting Started: Cold Washing

Dip a small towel (linen washcloth, approx. 30x60 cm) into cold water (10–15°C) and wash your legs from the feet upward to the thighs. Do not dry the legs afterward. Simply cover them and rest for a short time. You will be surprised at how warm and pleasant the circulation in your legs feels afterward.

Alternating Warm and Cold Knee Rinse

Once you have become accustomed to cold washing, you can progress to knee rinses, which have a much stronger effect. Use a showerhead with a soft, pressure-free stream set initially to approximately 37°C. Hold the showerhead close to the skin and move from the toes along the outside of the foot to the heel, then upward along the outer calf to just above the knee. Hold the showerhead so that the back of the lower leg is surrounded by a gentle water flow for 10–20 seconds before guiding the stream down the inner side of the leg back to the heel. Repeat the same process on the other leg. The entire rinse is then repeated with cold water at 10–15°C, but more quickly.

Afterwards, lie down and cover your legs without drying them. Alternatively, put on warm socks and walk around. You will soon not want to miss this refreshing effect.

For Advanced Users: Alternating or Cold Thigh Rinse

This technique is basically an extension of the knee rinse. Guide the stream of water along the outer side of the leg all the way up to hip level. Pause there for 5–10 seconds before guiding the showerhead down the inner side of the leg back to the heel. Repeat on the other leg. The thigh rinse can be performed alternating warm and cold (longer warm, briefly cold) or entirely cold.

Water Treading

Water treading is one of the best exercises for venous disorders. It strengthens the veins and at the same time effectively reduces congestion in the legs by strongly activating the calf muscles. However, this technique should only be practiced once your legs have adapted to water applications.

Fill your bathtub to calf height with cold water (use a non-slip mat beforehand) and walk through it using a «stork walk». Lift each leg completely out of the water before immersing it again. Stop the exercise as soon as you feel cold pain. Afterwards, rest with your legs covered or put on warm socks.