5 Simple Exercises To Enhance Leg Health

Good vein health in your legs starts with proper exercise and stretching, but many don’t know where to start. If you experience varicose veins and leg pain, it’s crucial to exercise your legs to promote blood flow while avoiding workouts that worsen your condition. It can be tough to visit the gym on a regular basis, so these exercises provide a good starting point at home, while some can even be done at work. Your legs will thank you after you complete these five movements!

Calf raises

Building strength in your calves will help relieve varicose vein symptoms and pain by improving your body’s blood circulation. Start by standing up straight with your legs parallel. Rise onto your toes and slowly lower back down until your heels touch the floor. Repeat this for as many repetitions as you like. Over time, you should feel a burn in your calves from this exercise. You can make it more challenging by adding weights — grab a couple of light dumbbells, kettlebells, or even a medium-heavy bag or other object in your home and hold the weights by your side. This video is a great visual cue for beginners.

Ankle rotations

This exercise is targeted to get your blood circulating in your legs from the comfort of a chair; it’s great for people who sit for a long time while at work. To begin, either lift your leg up a few inches or prop it onto your other knee. Then, rotate your ankle in small circles. Repeat in the other direction before switching legs. Aim for 10–15 circles in both directions. Watch this video for an example.

Toe flexes

Another exercise you can attempt while at work is toe flexes. This technique helps increase range of motion and boost circulation in the feet. From a seated position, extend one leg in front of you. Point your toes as much as you can, hold for several seconds, then flex them. Hold for several seconds before repeating with the other foot. Try this 10 times with each leg. This video will assist you through the exercise.

Bicycle crunch

You can promote blood circulation in your legs by walking, riding a bicycle or using an elliptical for 30 minutes a day. Running is often too jarring on the legs of those with varicose veins, causing more pain than relief. One alternative exercise that doesn’t require a treadmill or trail is the bicycle crunch — it’s just like riding a bike but while lying on your floor. Here’s a short video to get you started.

Leg raises

While still on the ground after your bicycle crunches, move into leg raise exercises. With your back flat and legs straight, start to slowly lift one leg in the air. If you have trouble doing this, bend one leg while you aim to keep the other straight and lift it. When your one leg is in the air, hold it for a few seconds then lower it. Follow this video for guidance.