Best Exercises for Varicose Veins

Jacksonville’s Dr. James St. George, founder of the The Vein Institute, stresses the importance of regular exercise to help ward off the development or improve the appearance of varicose veins.

Best Exercises for Varicose Veins

Following are a few of the most effective exercise choices for preventing varicose veins:

Walking: A brisk walk helps get your blood pumping. Do it often to strengthen your legs and veins and improve circulation.

Swimming: Swimming leg kicks keep your legs and heart are at the same level, which can help to prevent blood pooling.

Leg lifts: A variety of leg-lifting floor exercises that place the legs above heart level can encourage pooled blood to circulate. Work up to being able to keep your legs raised for at least one minute.

Heel and toe lifts: If you are standing at work, raise up on your toes frequently to flex your calves. Walk on your tiptoes, then on your heels for a few minutes. Or, place your toes on a step, allowing your heels to hang off the back, then raise yourself on your tiptoes. Do this 30 times a day to contract and relax your muscles. This helps to squeeze the veins, which in turn helps the veins to more effectively push blood upward to the heart rather than pooling backward.

Low impact aerobics: Hamstring curls, high knee lifts, heel digs and side-to-side steps help boost blood circulation.

Dancing: Not only is it a great cardiovascular workout, it’s a great time with friends.
These are the best exercises for varicose veins but be sure to vary your exercise choices to keep from getting into a boring routine rut.

Frequently Asked Questions

Can exercise really help with varicose veins?

Yes! Regular physical activity improves circulation, strengthens the muscles that support your veins, and can help prevent varicose veins from forming or getting worse.

What are the best exercises for preventing or improving varicose veins?

Walking, swimming, leg lifts, heel and toe lifts, low-impact aerobics, and dancing are all excellent options. These exercises promote circulation and help your veins move blood more efficiently.

Why is swimming a good option for vein health?

Swimming keeps your body horizontal and your legs at the same level as your heart, which can reduce pressure in the veins and prevent blood from pooling in the legs.

How often should I exercise for varicose vein prevention?

Aim for at least 30 minutes of physical activity most days of the week. Even short, frequent bouts of movement—like toe raises at your desk—can make a difference.

Are there exercises I should avoid if I have varicose veins?

Avoid high-impact or heavy weightlifting exercises that put excessive pressure on your legs. Stick to low-impact, circulation-friendly activities unless advised otherwise by your doctor.

IAC Accredited Vascular Testing

We are proud to be distinguished as an IAC Accredited Vascular Testing Facility. The Vein Institute adheres to the strictest national guidelines for vascular testing, demonstrating a commitment to the highest quality patient care.