Lower leg exercises for vein problems

spider-veins-leg-exercisesDoing regular leg exercises can help if you have vein problems.

If you already spent quite a bit of money treating your spider veins or varicose veins the last thing you want is for them to come back. Expensive laser vein treatment or scelerotherapy doesn’t deal with the underlying causes of vein problems and many women find they do recur.

Even if you haven’t got them yet – taking steps to prevent spider veins or varicose veins is important – especially if you think you could be at risk.

The good news is that there are some simple leg exercises you can do  – whether you have vein problems now or want to stop them developing in the future.

Why do leg exercises?

One thing that will definitely improve vein health is exercising your legs – especially the lower calf muscles.

Exercising your legs helps improve circulation and stops blood pooling in the lower leg area – a definite no-no if you want to avoid vein problems now or later.

Leg exercise is important for any kind of lower leg vein problem – if you have a troublesome varicose vein then regular exercise can stop the problem getting worse.

If you’re in any doubts about the benefits of leg exercise – take stock of how you feel when you’ve been sitting around for any period of time. Chances are your lower legs start to ache and feel heavy or slow to respond when you get up. Quite simply – you need the exercise to keep your circulation from getting sluggish.

Walking is great leg vein exercise

You don’t have to do specific exercises for varicose veins or spider veins – just getting out for a walk on a regular basis is good.  

Walking is great exercise for the lower leg area – either out in the open or on a treadmill especially with the incline level raised. Try to walk rather than take the car or the escalator or elevator wherever you can.

Walking may be the last thing you feel like doing on some days if you have painful or heavy feeling legs – but try to get out for a least a short walk every single day – just around your yard or up and down the mall will help. Little and often is the trick when building up the walking habit – it’s surprising how much you come to miss it when can’t get out for a walk.

Put your feet up

Vein problems mean you are likely to get more tired and your legs may start to feel heavy or throb.  Give your legs a proper break and let natural gravity help.   Lie on the floor on your back with your legs and feet raised up against a wall and a pillow under your hips for comfort.

Rest this way for about five minutes and gravity will help to push the blood back to the heart. Remember it’s gravity you’re up against in dealing with any leg vein problems – it’s the effort your heart has to make to push blood up from the legs that can cause weakened blood vessels and leakage into the outer tissues.

Leg exercises at home

Keeping moving is vital if you have to sit or stand around for long periods. Here’s some easy leg exercises for varicose veins or spider veins that you can do anytime at home for a lower leg workout.

1. Calf raises: You need a stable, firm raised area – something like a low bench or aerobic step. Alternatively the first step on your stairs at home will do. Stand on the step with both feet so that your heels extend over the edge of the step. Make sure you are close to a wall or rail so you can hold on to balance if you need to. Then raise yourself up on your toes and lower your heels down below the step. Repeat 30-50 times. You should feel the stretch at the back of your calf mucles. Do the exercise at least once a day and ideally twice.
2. Tip-toe walking: When you’re working around the house inside or out – go up on tip-toes to do your chores – vacuuming, putting dishes away, walking around the kitchen. You may feel a little stupid but who cares? Again you feel the exercise stretching the calf area.
3. Heel walking: Similar to the previous exercise but instead of going up on tip-toe you raise your toes off the ground and take the weight on your heels. This feels even more stupid but it’s a great simple exercise for your calves.
4. Foot rocking: This is ideal to exercise your lower legs when you’re sitting for long periods of time. Raise your toes so that your heel is the only bit of your foot in contact with the floor. A bit like raising your heel over a pedal in the car or playing the piano. Then place the foot back down elevate the heel so your toes are in contact with the floor. Try to do this in one rocking movement with both feet at once.

Combine leg exercise with great diet

Combining leg exercises with a diet rich in nutrients for strong veins and regular use of a good spider vein cream will definitely help with leg vein problems.

Not only that but doing these exercises on a daily basis will give you shapely, well defined legs too!

About Eileen

I am the publisher of Simply Anti Aging and a web author researching and writing on all aspects of anti aging. I'd love you to connect with me on


  1. Thanks for the list of things to do to prevent varicose veins. I will do it. I am working from morning until late night and I always sit. Now, there’s something I can do even I sit most of the day in the office

    • Jannah – thanks for commenting – glad you found the article useful – moving your legs around when you’re sitting for long periods is very important. If you have any tendancy to get leg vein problems then that will definitely make it worse. I find it just becomes a habit to do these simple exercises and you don’t even think about it.

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