Hey everybody, it's Doctor Jo. Today I'm gonna show you some exercises to help with Varicose
Veins. Let's get started.
So varicose veins happen when you don't have good circulation
in your legs. So what then happens is everything kind of pools up in your legs, the blood,
and then it makes those veins pop out looking cord like and puffy and bulging. So if you
do exercises, it helps increase the circulation and kind of work that blood back out of your
system. So the first exercises we're going to do on the ground so we have gravity to
help assist that blood flow to get back in your system. So lying down on your back, the
leg that you want to work, kind of straighten it out. You can leave this one propped up
if you want to. Pull your toes up towards you to help straighten out your leg. This
is just going to be a straight leg raise, but you're going to do a hold at the top to
help get that blood flow coming back down. So you're exercising the muscles and you're
using gravity to help with that blood fo, flow, flow. So bring it up nice and slow,
just to about even with the other side and hold it there for about 5-10 seconds. And
your muscle's gonna probably start shaking after 3 or 4 seconds, but if you can, try
and hold it there. And then slowly come back down. So just start off with 10 of those.
Coming up nice and slow, holding it there 5-10 seconds, letting that blood flow come
back down, working those muscles, and then slowly coming back down. If 10 becomes easy,
then you can work your way up to 15-25. The next one, just bring both legs up with your
knees propped up. And then you're gonna go into a bicycle position, movement on your
back. So bring both feet up, and then just do a circular motion like this. Just starting
off maybe 30 seconds, that might make you a little tired. And then you can come down
and relax. You want to work your way up to a minute, even 2 minutes if you can. So again,
you're working those muscles, but you also have the assistance of gravity to get that
blood flow coming back down. You can also, if the circular motion is a little uncomfortable
on your hips, you can just push up and down almost like a stair stepper in reverse. So
just kind of pushing that way. And then come back down. The next exercises are gonna be
standing up. The next exercises are gonna be calf raises or heel raises. Stand with
your feet about shoulder width apart. If you have some slight balance issues, make sure
you're holding on to a counter top or a sturdy chair. But just lift your heels up off the
ground and then slowly come back down. So now you're working those calf muscles like
a pump so they're being a natural pump to work that fluid and blood back out of the
legs. So just up, whoo that's why you need something to hold on to. Up and slowly back
down. Just start off with 10 of these and then work your way up to 20-25. That last
one is gonna be a squat. So still keeping your feet about shoulder width apart, you
want to keep your heels down on the ground, and then push your bottom back as you squat
down. So you want to keep those knees behind the toes. So not going down like this, but
really sticking the bottom back. Only go down as far as you're comfortable. Again if you
feel like you have some balance issues, put a chair behind you so if you feel like you're
falling, you can just sit down in the chair. So nice and slow coming down. And then coming
back up. So again, just start off with about 10 of these. That's working those muscles
to pump that fluid back up. And then come down and slowly back up. So there you have
it, if you have any questions, leave them in the comments section. If you'd like to
check out some other videos, go to AskDoctorJo.com And remember, be safe, have fun, and I hope
you feel better soon.