Practical Tips for More Movement in Everyday Life

• Start with walks or light hiking
• Use stairs instead of elevators whenever possible
• Cover short distances on foot or by bicycle
• Integrate small movement routines consciously into your daily life

Even simple activities can activate the muscle pump and significantly improve the circulation in the legs.

Swimming – Ideal for the Veins

Regular swimming has particularly positive effects on the venous system. The combination of muscle movement and the cooling effect of water promotes venous blood return and improves vascular tone. At the same time, the joints are protected – making it ideal for people with excess weight or at an advanced age.

Other Suitable Sports for Venous Disorders

• Cross-country skiing
• (Mini) golf
• Dancing
• Gymnastics
• Walking or jogging

These activities promote consistent muscle activity and support venous blood flow without sudden strain peaks.

Nordic Walking

Nordic Walking originated in the USA and literally means «brisk walking». Its effect on the leg veins is so beneficial that it could almost be called «vein walking».

Nordic Walking has little in common with jogging or the Olympic discipline of race walking. It is rather a special walking technique with a unique rolling movement of the feet that protects the joints. Vein walking is an ideal sport for people with venous disorders because it combines moderate activity with minimal strain on the musculoskeletal system and almost no risk of injury. It can be started at any age, and the pace can be adapted to individual fitness levels. Ideally, join a Nordic Walking group to learn the proper technique. If no group is available nearby, ask your doctor for recommendations.

Vein and leg problems are often caused by passive movement patterns when walking and standing on today’s unnaturally hard and flat surfaces. Another factor is modern stiff footwear, whose soles prevent the natural rolling movement of the feet on concrete, asphalt, paving stones, and similar surfaces. Highly recommended are shoes from the company MBT. MBT stands for «Masai Barefoot Technology». MBT transforms hard, everyday surfaces into a softer, uneven natural walking experience. Similar to walking on soft terrain, the body automatically straightens itself, while muscles are strengthened, stretched, stimulated, and relaxed step by step. This makes MBT an effective self-therapy method for many leg complaints. Its walking technique encourages stronger ankle rolling movement, which activates the calf muscle vein pump with every step.

Besides vein problems, MBT shoes also show remarkable benefits for lower back pain and many musculoskeletal complaints radiating into the legs. Further information can be found at www.mbt-info.ch.

Foot and Leg Exercises

With the help of various exercises, you can measurably strengthen your veins and effectively reduce swelling in your legs. Perform the exercises regularly – the time of day does not matter.

Ten Minutes for Your Legs

All exercises together require only about 10 minutes. Very soon, you will notice the soothing effects on your legs and veins.

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

• Lie on your back with the pelvis elevated
• Legs stretched out
• Arms resting alongside the body
• Palms placed on the surface
• If your bed cannot be adjusted into this position, exercise with your legs raised in the air
• If necessary, lie flat on the floor
• Take a short recovery break after each exercise

Exercise 1 – Bend and Stretch the Toes

From the starting position, stretch and then curl the toes of both feet simultaneously for about 30 seconds.

Exercise 2 – Rotate the Feet

Rotate both feet simultaneously – first outward for 30 seconds, then inward.

Exercise 3 – Flex and Extend the Ankles

Flex and extend your feet at the ankle joints by pulling them upward and then pressing them downward. Alternate both feet for about 30 seconds.

Exercise 4 – Leg Joint Movement

Pull one knee toward the chin, stretch the leg toward the ceiling, and slowly lower it back down. Repeat 15–20 times, alternating between left and right.

Exercise 5 – Gentle Decongestive Massage

Alternately pull the left and right knee toward the chin 10 times and hold the foot with both hands. Stretch the leg toward the ceiling and glide your hands gently from the ankle and knee toward the thigh. Return to the starting position and repeat.

Exercise 6 – Strengthening the Leg Muscles

While lying in the starting position, place a cushion between your heels. Slowly press the feet together while lifting the pelvis off the surface for 6 seconds. Relax for 6–8 seconds and repeat 6–10 times.

Exercise 7 – Activating the Calves and Ankles

Stand barefoot on a medium-soft surface such as a carpet. Step in place on the balls of your feet while keeping the toes in contact with the ground and lifting the heels as much as possible. Repeat 15 times.

Five Exercises for Desk Workers

Sit comfortably in your office chair, as this position is ideal for the exercises. Remove your shoes. Repeat each exercise 10–15 times.

Exercise 1 – Cycling While Sitting

While seated, imitate cycling movements – first forward, then backward – as vigorously as possible.

Exercise 2 – Bend the Toes

While sitting, both feet rest flat on the floor. Curl your toes and then relax them again.

Exercise 3 – Activate Legs and Upper Body

Lift the left knee and touch it with the bent elbow of the right arm. Repeat with the opposite side.

Exercise 4 – Rotate the Feet

Straighten both legs and rotate the feet inward and then outward.

Exercise 5 – Flex and Stretch the Feet

Straighten both legs. Flex the foot and then stretch it again.

Six Exercises for Standing Occupations

Vein exercises can also be performed while standing, for example, in an elevator or in a private corner. Ideally, perform them without shoes. Repeat each exercise 10–15 times.

Exercise 1 – Bend the Legs

Stand with your feet parallel. Lift one knee to hip height and then return to the starting position.

Exercise 2 – Rock the Feet

From a standing position, rise onto your toes and then onto your heels, rocking the feet back and forth.

Exercise 3 – Dancing Movement

Stand with your feet parallel. Lift the toes and rotate the feet outward into a V-shape. Return to the starting position. Repeat by lifting the heels instead.

Exercise 4 – Squats

Perform squats. The beneficial effect on the veins increases if you rise onto your toes while standing up.

Exercise 5 – Walking in Place

Stand with your feet parallel and imitate brisk walking by alternately lifting the heels without moving forward.

Exercise 6 – Stroking the Veins

Use the top of your right foot to stroke up the left calf from the heel toward the knee. Repeat with the other leg.

Which Sports Are Less Suitable?

Sports with a high risk of injury or very abrupt movements can place unnecessary strain on the venous system and may increase the risk of thrombosis.

Regular movement is therefore not just optional, but an important part of vein prevention. Even though new varicose veins may develop genetically, consistent physical activity can significantly reduce the strain on the venous system.