With the help of various exercises, you can measurably strengthen your veins and effectively decongest your legs. Do the exercises regularly, regardless of the time of day.

Ten minutes for your legs

You need about 10 minutes for all the exercises together. You will soon feel the beneficial effects on your legs and veins.

The following starting position applies for most exercises (unless otherwise stated):

• lying on your back with your pelvis raised
• legs are stretched out long
• arms resting beside the body
• your palms are resting on the mat
• if the middle and foot sections of the bed cannot be adjusted to this position, practice with your legs stretched out in the air
• if necessary, lie flat on the floor
• a short recovery break should be taken after each exercise

Exercise 1

Flex and stretch toes

From the starting position, first stretch and then flex (curl) the toes of both feet simultaneously for 30 seconds.

Exercise 2

Circling your feet

Circle both feet at the same time – first outwards for 30 seconds, then inwards.

Exercise 3

Bend and stretch your ankles

Bend and stretch your feet in the upper ankle joint by first pulling them up and then pushing them down. Move both feet alternately for 30 seconds.

Exercise 4

Moving the leg joints

Pull your knee up to your chin, then stretch it towards the ceiling and then slowly lower it back onto the surface. Repeat this exercise 15-20 times, alternating left and right.

Exercise 5

Gentle decongestion massage

Pull the knee up to the chin alternately on the left and right 10 times and hold the foot with both hands. Now stretch the leg towards the ceiling and let your hands glide over the ankle and knee, then over the thigh, applying gentle pressure. Return to the starting position and begin again.

Exercise 6

Strengthening the leg muscles

Lying in the starting position, place a cushion (pillow, towel, item of clothing) between your heels. Now slowly press your feet against each other and lift your buttocks off the pad for 6 seconds. Relax for 6-8 seconds and then start again. Repeat the exercise 6-10 times.

Exercise 7

Exercising the calf and ankle joints

Stand barefoot on a medium-soft surface (e.g. carpet) with both feet comfortably next to each other. Step on the spot with the balls of your feet, keeping your toes in contact with the floor at all times, while lifting your heel off the surface as much as possible. Perform this last exercise alternately 15 times each.

Five exercises for "seated workers"

Sit comfortably on your office chair, as this is the best position from which to perform the exercise. Take off your shoes. Repeat each exercise 10-15 times. You will quickly notice how the energy flows back into your legs, the tiredness disappears and the pain subsides.

Exercise 1

Cycling in a seated position

Cycle in your seated position, first forwards, then backwards – as vigorously as possible.

Exercise 2

Bend your toes

Sitting in a chair, rest both feet on the floor with your legs bent. Flex your toes, i.e., curl them and then relax again.

Exercise 3

Get your legs and upper body moving

Pull your left leg up and touch it with the bent elbow of your right arm. Repeat this exercise with your right knee and left arm.

Exercise 4

Foot circles

Stretch out both legs. Circle your feet first inwards, then outwards.

Exercise 5

Bend and stretch your feet

Stretch both legs. Bend the foot and stretch it out again.

Six exercises for "standing workers"

Exercises for the veins can also be performed from a standing position, e.g. when you are (alone) in an elevator, standing in a corner that is out of sight, etc. It would be best if you could do the program without shoes. Repeat each exercise 10-15 times.

Exercise 1

Bend your legs

Stand with your feet parallel to each other. Now pull your knee up to hip height and then return it to the starting position.

Exercise 2

Rocking feet

From a straight, standing position, first stand on the tips of your toes, then on your heels, i.e., you rock with your foot.

Exercise 3

Dancing

Stand with your feet parallel. Lift both toes and turn your feet outwards. Seen from above, this creates a V. Return your feet to the starting position. Repeat the exercise by lifting your heels and turning them outwards in a V-shape.

Exercise 4

Bend your knees

Perform squats. The beneficial venous effect can be enhanced by standing on your toes when you straighten up again.

Exercise 5

Run on the spot

Stand with your feet parallel to each other. Imitate a fast gait by alternately lifting your heels without moving.

Exercise 6

Sweeping the veins

Run the back of your right foot up your left calf from the heel towards your knee – as high as you can reach. Repeat this exercise with the other leg.