If you are reluctant to show off your summer body at the beach this year due to uncomfortable, protruding varicose veins, you are not alone.
It is estimated that 50% of the U.S. population over 50 years old has varicose veins. Furthermore, the prevalence of varicose veins is greater in women (55%) compared to men (45%).
Many of our patients would have to disagree with the popular “Summertime, and the livin’ is easy” lyrics because varicose veins can be even more painful during the summer because the hot summer sun can weaken the skin’s upper layers (diminishing moisture and elasticity) which makes it difficult for veins just below the surface to flex and move properly.
Frequent exposure to high temperatures can also cause blood vessels to expand, placing additional stress on valves in the veins.
Millions of people struggle with venous conditions each day, but some small lifestyle changes and careful exercise may relieve some symptoms and prevent varicose veins from worsening. Here are five of the most beneficial summer activities for your varicose veins.
Walking
Whether you are hiking up the mountains of Hawaii, or simply making a loop around your neighborhood, walking is one of the best and easiest ways to support vein health. Letting a friend or your dog set the pace can encourage you to keep up a quicker motion.
The motions involved in walking work the calf muscles to make it easier for veins in the lower extremities to push blood up towards the heart. If you push yourself a bit further into a run or jog, be sure to find a grassy surface or synthetic track to minimize the stress placed on your joints.
Swimming or Water Aerobics
Perfect for this hot and sunny season, swimming is a low-impact exercise with great aerobic benefits. Since you are horizontal, your legs are essentially above the level of your heart at certain times, which increases the flow of blood out of your leg veins. Plus, it’s easy in the summer to make a fun day out of this activity, whether in a pool or at a beach.
If swimming laps is a bit too challenging for you, you can opt for a water aerobics class instead. These are often offered at community centers and YMCAs, and they will give your calf muscles a good workout, while also providing you with a social space for others likely facing similar conditions or symptoms.
Yoga
These gentle stretches and poses can be a great way to improve circulation and relieve pain or discomfort. Some of the most effective yoga positions are those that involve raising your legs above your heart to make pumping blood an easier task for your veins.
In the summertime you can bring a mat outside to enjoy nature; many classes are also held at parks or beaches, so you can work out with a group for an extra push!
Biking
Biking is another activity that can give your calf muscles a good workout while not putting undue strain on your joints. The larger the incline, the more you will push your calf muscles.
Cycling is a good option for people with restless leg syndrome or related arthritis especially, since it can help decrease vein inflammation and reduce stiffness in joints. If you don’t own a bike you can instead lay on your back with your legs in the air, bend them at the knee and make a pedaling motion.
Relaxing
Some of us refer to the summertime as our lazy months. As it turns out, some amount of ‘lazy’ can actually be good for your varicose veins. If the weather outside is scalding or stormy and doesn’t allow for your favorite summer activity, or if you’d simply rather take it easy for a day, you can still support your vein health by resting your feet.
By elevating your feet, possibly while laying down or lounging on a beach chair, you can help gravity bring blood back up your legs towards your heart, which can improve your overall vein function. While you’re sitting or standing, simply rocking your feet back and forth from heel to toe can also be helpful if your health conditions prevent you from more strenuous forms of exercise.
If varicose veins are keeping you indoors out of embarrassment or discomfort, please know that help is available. Exercise can surely be helpful when dealing with varicose veins, but you may also need treatment to achieve the results you are looking for.
At Taylor Vein Solutions, we offer minimally invasive in-office procedures that require little or no recovery time. In fact, most patients are able to return to work the same day. You can even meet our surgeon for a consultation to discuss the treatment options and create a personalized plan.
