If you’ve been noticing those swollen, twisted veins popping up on your legs, you’re not alone. Varicose veins affect millions of people, causing discomfort and uncertainty—especially when it comes to choosing the right exercises.
Maybe you’re wondering if when doing popular workouts like squats, varicose veins could worsen, or your leg pain could increase. You might even be unsure how your usual exercise program fits into managing this condition.
In this blog, we’ll cover how squats and other exercises impact varicose veins, how to safely stay active, and what steps you can take to manage or even prevent varicose veins altogether.
Understanding Varicose Veins
Varicose veins are enlarged, twisted veins that appear bluish-purple and often bulge above your skin’s surface. These types of leg veins typically develop when small valves inside your leg veins weaken, allowing blood to flow backward (known medically as venous reflux). This results in vein disease and blood pooling, which puts increased pressure on your veins, causing them to swell and twist.
Who Gets Varicose Veins?
Anyone can get varicose veins. However, they’re more common:
- As you age.
- During pregnancy.
- If you’re overweight.
- If you spend prolonged periods standing or sitting.
Varicose Vein Symptoms
Common varicose vein symptoms include:
- Aching legs
- Throbbing
- Itching
- Cramping
- Heaviness in the legs
- Occasional swelling around your ankles
Some people also experience significant varicose vein pain, restless legs at night (called restless leg syndrome), and even skin discoloration. Understanding these symptoms early can help you take steps toward effectively managing varicose veins and improving your overall vein health.
How Squats and Lower-Body Exercises Affect Varicose Veins
You might be concerned about whether doing squats can actually support your veins. Fortunately, research shows moderate squatting can actually support your veins. Bodyweight squats performed without extra weight help your leg muscles gently squeeze veins, improving blood flow back toward your heart and preventing blood pooling in your legs.
One study in the Journal of Physical Therapy Science found that regular squat exercises increased circulation and relieved venous pressure. However, it’s important to avoid squats with heavy weights and breath-holding, as this creates too much pressure on your veins and potentially increases your risk of vein damage or discomfort.
Beyond squats, other lower-body exercises significantly benefit your vein health. According to clinical research, a few exercises include:
- Calf raises
- Step-ups
- Lunges
- Gentle resistance exercises like leg presses
These studies show that even simple walking dramatically lowers vein pressure and reduces leg swelling and pain. These exercises activate your calf muscle pump, reducing venous pressure and helping manage symptoms of venous insufficiency. Regularly performing this physical activity can strengthen your veins, ease symptoms, and boost your overall vascular health along with your physical and mental health.
Exercises to Avoid with Varicose Veins
While you need to stay active to manage varicose veins, certain exercises can unintentionally put excess pressure on your veins, potentially making symptoms worse. Knowing which activities to limit or avoid can help you exercise safely without causing more discomfort or damage. These include:
High-impact exercises, including:
- Running: High-impact exercises like running increase the stress on your veins, leading to increased pressure and potentially aggravating your varicose vein symptoms.
- Jumping: Activities involving repetitive jumping, such as jump rope or plyometrics, cause sudden pressure spikes in your veins. This repetitive impact can worsen varicose veins and lead to increased discomfort or swelling.
- Heavy lifting: Exercises involving lifting weights with very heavy loads require significant straining. This strain raises intra-abdominal and venous pressure, risking damage to weakened vein valves.
It’s also wise to avoid exercises requiring heavy bending, extreme straining, or sustained postures, such as deep forward bends or heavy-weight deadlifts. They can place extra pressure on the veins and cause blood to pool in your legs. Likewise, activities involving prolonged standing or sitting, such as yoga poses held for extended periods or stationary cycling without breaks, limit proper circulation.
Low-Impact Exercises for Varicose Veins
Incorporating low-impact exercises into your daily routine is an effective way of gently supporting your veins without causing too much strain. These activities stimulate healthy blood circulation, improve vein function, and help reduce discomfort.
Some excellent options to promote vein health and improve circulation are:
- Walking
- Cycling
- Swimming
- Gentle, dynamic yoga poses
- Regular stretching
- Bodyweight exercises like leg lifts, calf raises, and sit-ups
- Light resistance exercises with lighter weights or resistance bands
How to Manage and Prevent Varicose Veins
Managing and preventing varicose veins often begins with simple lifestyle adjustments. Making conscious choices to support your vascular health can greatly reduce your risk of developing varicose veins or help relieve uncomfortable symptoms. Here are some practical steps you can take right now:
- Lifestyle changes: Avoiding prolonged standing or sitting can significantly reduce pressure on your veins and help minimize blood pooling. Take frequent breaks to move around to keep your blood flow steady, even if it’s just a few minutes every hour.
- Regular exercise: You actively encourage blood flow when you exercise regularly. Daily low-impact exercises like walking or cycling strengthen your calf muscles, support circulation, and ease strain on weakened vein valves.
- Healthy diet: A balanced diet rich in fiber, vitamins, and antioxidants promotes overall health, reduces inflammation, and helps maintain healthy blood pressure. Eating foods and healthy recipes high in omega-3s like fatty fish and flavonoids like berries and leafy greens supports strong vein walls and can ease symptoms.
- Maintaining a healthy weight: Excess body weight adds unnecessary pressure on your veins, increasing the likelihood of developing varicose veins. Aim to gradually lose weight through regular physical activity and sensible eating to relieve strain and reduce discomfort.
- Support compression hose: Wearing compression stockings provides gentle yet firm pressure, helping to improve blood circulation and prevent blood pooling. These specialized stockings are especially beneficial if you’re on your feet for long periods since they reduce leg swelling and discomfort. They’re also used in treating varicose veins.
Enjoy Stronger, Pain-Free Legs with the Kimmel Institute
Managing varicose veins doesn’t mean giving up the exercises you love—it simply means making smart, informed choices. By selecting low-impact exercises, understanding which activities to avoid, and adopting vein-friendly habits, you can significantly reduce discomfort and reclaim a healthier, more active lifestyle.
At the Kimmel Institute, we’re dedicated to providing premier vein care backed by over 30 years of specialized expertise. Led by Dr. Richard Kimmel, a board-certified cardiovascular surgeon, we deliver personalized, compassionate care tailored precisely to your needs. Whether you need advice on safe exercises, advanced minimally invasive treatments, or simply want a trusted partner in your vein health journey, we’re here for you every step of the way.
Ready to regain comfort and confidence in your legs? Contact the Kimmel Institute to schedule a consultation today for your free vein screening and take the first step toward healthier veins and a more active, pain-free life.
