Скачать или смотреть Varicose vein | Varicose vein Pain Refief Exercise in Telugu

Varicose vein | Varicose vein Pain Refief Exercise in Telugu

🌿 What Are Varicose Veins?

Varicose veins are enlarged, twisted, or swollen veins, usually seen in the legs and feet.
They occur when the valves inside the veins that help blood flow toward the heart become weak or damaged, causing blood to pool in the veins.


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🩸 Common Symptoms

Bulging, bluish-purple veins (usually on legs)

Heaviness or aching in legs

Swelling around ankles and feet

Cramps or throbbing pain

Itching or skin darkening around veins



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⚕️ Causes and Risk Factors

Standing or sitting for long periods

Obesity

Pregnancy

Aging

Family history

Lack of physical activity



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🏃‍♀️ Physiotherapy Exercises for Varicose Veins

Regular exercise improves blood circulation and helps prevent worsening of varicose veins.
Here are the best physiotherapy exercises (simple and safe):


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1. Ankle Pump Exercise

How to do:

Lie down or sit comfortably.

Slowly move your ankle up (toes toward you) and down (toes away).

Repeat 20–30 times per leg, 2–3 sets per day.


Benefit: Improves calf muscle pump and venous return.


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2. Heel Raises

How to do:

Stand near a wall or chair for balance.

Raise your heels up so you’re on your toes.

Hold for 3 seconds, then lower slowly.

Repeat 15–20 reps × 2 sets.


Benefit: Strengthens calf muscles and boosts circulation.


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3. Leg Elevation

How to do:

Lie flat on your back.

Raise your legs above heart level (use pillow support).

Hold for 5–10 minutes.


Benefit: Reduces swelling and helps venous drainage.


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4. Bicycle Exercise (in supine position)

How to do:

Lie on your back.

Move your legs in a pedaling motion like riding a bicycle.

Continue for 1–2 minutes.


Benefit: Improves blood flow and leg muscle tone.


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5. Walking

How to do:

Walk at a comfortable pace for 30–45 minutes daily.


Benefit: Keeps the calf muscles active and reduces venous stasis.


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6. Ankle Circles

How to do:

Sit or lie down and rotate your ankles clockwise and anti-clockwise.

Do 10–15 circles each direction.


Benefit: Increases mobility and venous return.


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🧘‍♀️ Additional Physiotherapy Tips

Avoid standing/sitting too long — take short walks often.

Maintain ideal body weight.

Wear compression stockings (as prescribed).

Avoid crossing your legs while sitting.

Elevate legs after long hours of work.
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