High heels – in the trash, compression stockings – on the legs. This is exactly what is advised to do to everyone who is faced with varicose veins. How else can you help yourself with this disease, tells certified Pilates trainer, master of sports in rhythmic gymnastics Elena Averyanova.

Recommendation No. 1. Physical activity is a must

There are sports that are most suitable for vein disease. They do not create an excessive load on the vessels. These include: swimming and water aerobics, Pilates, walking, cycling, jogging. Choose what you like and try to exercise at least a few times a week.

An important point: if you are doing it yourself, do not forget about the warm-up. So you reduce the risk of injury, the muscles will be warmed up and ready for exercise. Exercises should be performed without sudden movements, slowly and calmly.

Whatever load you choose, when doing exercises, always listen to yourself and your feelings in the body. If you feel pain, discomfort, weakness, it is better to stop exercising and continue only after consulting with your doctor.

From weightlifting, martial arts, bodybuilding, step aerobics, tennis and static stretching (stretching) it is better to refuse.

Recommendation #2: Breathe deeply

In the morning, right after waking up, and right before going to bed, practice the full deep breathing technique. This will start the blood circulation and improve the condition of the veins.

The technique is simple: take a comfortable position of the body, take a deep breath, slightly inflating the stomach, expanding the ribs on the sides and back. The shoulders remain motionless. On exhalation, the abdomen and ribs return to their original position. Breathe like this for a few minutes.

Recommendation #3: Have Mini Workouts

Not everyone has time for a full workout, however, a few minutes a day for elementary, but very useful exercises can always be found.

1. Rise on half toes

Rise up on your toes, then slowly lower your heels. Do 10-20 such ascents and descents. Then just walk around a bit and stretch your feet a little. When performing the exercise, do not bend your back and stretch the top of your head up.

2. Stop rotation

Lying on your back, lift straight legs. Make 10-20 circular movements in the ankle area (foot rotation). If your legs are tired, lower them down and rest. Complete 10 sets.

3. Bicycle

Lie on the floor and begin to move your legs as if pedaling a bicycle. Press your back and lower ribs to the floor. “Pedal” for at least one minute.

4. Working out the feet

Sit down and put your socks on. Then squeeze your toes into a fist. Bend your foot down at the ankle. Stretch your toes up again and return your ankle to its original position. Repeat the exercise 20-30 times. Rest 20 seconds and do another set.

5. Raising the legs.

In a prone position, bend your left leg at the knee, lift your right leg. We take a breath and gently pull the left leg towards us, and straighten the right leg into a diagonal. On the exhale, change legs. Perform the exercise 5-10 times.

Recommendation #4: Drink enough water

When you are dehydrated, your blood thickens, so you need to drink plenty of water during your workout. This will help block the development of thrombosis.

Recommendation #5: Analyze your diet

Everyone knows that food should be healthy, varied and regular, but when there are problems with blood vessels, it is good to include vitamin C, legumes, buckwheat, herbs, fish and seafood in your diet.

The ban includes flour and sweet products, dishes with animal fats, spicy and salty foods, alcohol, coffee, chicory.

Recommendation #6: Take breaks

With varicose veins, you need to move more. If physical activity is not enough, blood begins to accumulate, and the vascular wall cannot cope with pressure, the vein increases in size, the vascular network appears, and a noticeable blue formation becomes visible on the surface of the skin.

Be sure to get up every 30 minutes during the working day and do breathing practices, as well as a light warm-up with a rise on the half-toes. In addition, try to devote time during the day to walking.

Recommendation number 7. Take time to relax

After training, lie on your back and lift your legs up. Lie down like this for 5-10 minutes. This stimulates the outflow of blood from the veins and relieves stress from tired legs.. This position can be taken without training, but simply during the day. For example, if you work from home.

Specialist consultation is required.