Can Exercise Help Varicose Veins? Benefits & Recommended Activities

Every year, millions of people suffer from the common problem of varicose veins. Research shows that nearly 23% of adults in the U.S. experience varicose veins—those enlarged, bulging veins that primarily appear on the legs. These veins aren’t just a cosmetic concern—they can cause pain, swelling, or a heavy sensation in your legs, making everyday tasks harder than they need to be.

If you have varicose veins, you may be wondering if regular exercise will help. Can walking improve your vein health? Are there specific exercises to do—or avoid?

Does Exercise Help Varicose Veins?

Yes, exercise can help! While exercise won’t make varicose veins disappear entirely, it can do wonders for reducing their symptoms and improving blood flow. Varicose veins occur because of damaged valves in the veins, which makes it harder for blood to travel back to the heart. This causes blood to pool in the veins, leading to that swollen, twisted appearance.

Exercise works by improving circulation and strengthening the muscles around your veins. For example, your calf muscles play a vital role in pumping blood upward through your legs. When you move, these muscles act like little pumps, helping the blood overcome gravity. Regular In addition to relieving pain and swelling, exercise may even stop the development of new varicose veins.

Is walking good for varicose veins?

One of the easiest and best exercises for varicose veins is walking. It’s low-impact, easy on the joints, and great for improving blood flow in your legs. You can improve circulation and engage your calf muscles by walking briskly for just thirty minutes each day.

Even if you’re not ready for a long stroll, short walks around your house, in your garden, or up and down the hallway can help. Adding walking to your daily routine is a simple way to get started. For instance, instead of sitting the entire time you’re at work, set a timer and take a 5-minute walk every hour.

Blood Circulation Exercises for Varicose Veins

If walking isn’t enough or you’re looking to mix things up, here are some specific exercises that can improve circulation and ease symptoms caused by varicose veins.

1. Calf Raises

Calf raises are great for targeting the muscles that help blood flow up your legs.

• Stand with your feet shoulder width apart.
• Slowly lift your heels so you’re standing on your toes.
• Slowly bring your heels back down to the floor.
• Repeat this movement in sets of 10–15 reps a few times a day.

If balance is an issue, hold onto the back of a chair or a wall for support.

2. Leg Elevations

Lifting your legs can help reduce swelling and make tired legs feel better.

• Lie on your back on the couch or bed.
• Prop your legs up against a wall or stack a few cushions under them. Aim to keep your legs above the level of your heart for 10-15 minutes.

You can do this a couple of times a day, especially if you’ve been on your feet for long periods.

3. Ankle Rotations

Ankle rotations are perfect for people who sit most of the day, such as at a desk or on long flights.

• While sitting, lift one foot off the floor slightly.
• Rotate your ankle in circles—first clockwise, then counterclockwise.
• Repeat for 10-12 rotations on each foot.

This small movement strengthens the ankles and improves blood flow.

4. Swimming

Swimming is a fantastic option for people seeking a low-impact cardio workout. When you’re in the water, you take the pressure off your legs, and the natural resistance helps promote blood flow. Bonus? The water acts like a mild compression sock!

5. Yoga Poses

Yoga includes several poses that are great for vein health. One of the best is Legs-Up-The-Wall Pose (Viparita Karani).

• Sit sideways against a wall, then swing your legs up so they’re resting vertically against the wall.
• Scoot your body until your hips are close to the base of the wall.
• Relax your arms at your sides and hold this pose for 5-10 minutes.

This gentle inversion lets gravity help with blood flow.

What Exercises Are Bad for Varicose Veins?

While exercise can be helpful, there are certain activities to approach with caution if you have varicose veins. Exercises that involve heavy lifting or intense straining, such as some weightlifting routines or HIIT workouts, can create extra pressure in your veins. This is especially true for individuals who hold their breath or strain during these activities.

For example, weightlifting without proper technique can increase pressure in your legs, potentially making varicose veins worse. Always prioritize lighter weights and proper breathing techniques if you incorporate strength training into your routine. And if you plan to lift weights regularly, consider wearing compression socks for added support.

Running and high-impact activities, like jumping or sprinting, can also sometimes aggravate discomfort for people with severe varicose veins. If you want to try running, start with short, easy jogs and stop if it increases your pain.

Boost Varicose Vein Recovery With Lifestyle Changes

Exercise is an excellent way to manage varicose veins, but pairing it with other healthy habits can give you even better results. Here are a few tips to keep in mind:

1. Wear Compression Stockings

Compression stockings help prevent blood from pooling in your legs throughout the day. These are especially useful if your job involves long periods of standing or sitting.

2. Stay Hydrated

Vein health is greatly enhanced by drinking enough water, which keeps your blood thin and flowing smoothly. Try to drink 8 glasses of water or more each day.

3. Maintain a Healthy Weight

Being overweight puts additional strain on your veins, which can exacerbate existing symptoms or raise your risk of developing varicose veins. A balanced diet combined with physical activity can help manage your weight.

4. Take Breaks From Sitting or Standing

Avoid sitting or standing for hours at a time. If you have a desk job, stretch every 30 minutes.

5. Elevate Your Legs Daily

Leg elevation for even a short while can help reduce swelling, especially after a long day!

So, Will Varicose Veins Go Away With Exercise?

It’s important to set realistic expectations. No, varicose veins won’t go away with exercise alone. However, regular movement can make them look and feel less noticeable. If your veins are causing significant discomfort, schedule a consultation with a vascular specialist to explore treatment options like laser therapy or sclerotherapy.