To prevent is better than to cure

Chronic veneous insufficiency can affect your daily life. Your legs may feel heavy, tired, tingling and in pain.

Early detection and action may hold the key to managing veneous insufficiency!

Early prevention is key to avoid venous insufficiency and the complications and loss of life quality that may result from it. Although some determining factors (heredity and age) are beyond your control, there are certainly a number of effective precautionary actions you can take, both by doing things and by avoiding things.

What we recommend to do

  • Eat a healthy balanced diet
  • Try to lose weight if you are overweight
  • Avoid prolonged sitting or standing by having active breaks and simple exercises
  • Eat vegetables and foods that are rich in fibre
  • Drink two liters of water per day 
  • Exercise regularly

What we recommend to avoid

  • sedentary life
  • Wearing restrictive clothing - such as tight girdles or belts
  • Prolonged sitting
  • Prolonged standing
  • Excessive alcohol and tobacco
  • Prolonged hot baths

Regular exercise is an essential part of prevention

Regular excersise will help to improve venous circulation helping to prevent veneous insufficiency. You can perform a leg massage on your own body by stroking upward from the ankle heading to the lymph nodes positioned on the backside of the knee. Turning this into a daily habit for a few minutes after work is a great way to boost blood circulation and stay healthy and active! You will be surprised by the immediate effect of the leg massage and its rejuvenating result. 

We have designed these easy and effective exercises for you which can be performed in the comfort of your own home or at the office.

HOME EXERCISES

Here are 5 exercises that you can do at home and help to improve your blood circulation.

Exercise 1 - Squats

Start from an upright position, with your legs slightly apart. Now slowly bend your knees towards a 90° angle, while keeping your back straight. And then slowly return to your original position.

Repeat this exercise 10 to 20 times.

Exercise 2 - March in place

Start from an upright position, with your back straight. Raise one knee until your thigh is parallel to the ground. Now lower your leg and repeat this with your other side. Move your arms as if you were marching.

Repeat this exercise 10 to 20 times.

Exercise 3 - Tiptoes

Start from an upright position, on your bare feet and with your back straight. Raise your heels until only the balls of your feet and your toes touch the ground. Then slowly lower yourself down again.

Repeat this exercise 10 to 20 times.

Exercise 4 - Leg raises

Start by lying on your back. Then bend your right knee towards your chest, and grab your thigh. Hold it for a few seconds. Now release and repeat this with your left leg.

Repeat this exercise 10 to 20 times.

Daily routine tip - massage

Sit down and place one foot slightly in front of the other. Put both your hands around the ankle of your front foot. Let your thumbs rest on your shin, and start applying gentle pressure on your calves with your fingertips. Now slide your hands towards your knee cavity, while keeping steady pressure on your calves.

Repeat this routine a few times a day.

WORK EXERCISES

We even have some simple exercises for you to practice at work! Take advantage of the time you spend behind your desk for some vein fitness. These 3 exercises are discrete, easy and effective.

Exercise 1 - Knee pull-ins

Start by sitting at your desk. Now raise your right knee towards your chest and hug it. Hold it as close as you can for 3 seconds, while keeping your back straight. Now release and repeat with your left knee.

Repeat this exercise 10 to 20 times

Exercise 2 - Leg stretches

Start by sitting at your desk. Raise your feet off the ground and stretch out your legs. Now push your toes away from you. Hold for a few second and then pull your toes towards you and hold again for a few seconds. Keep your legs stretched during this exercise.

Repeat this exercise 10 to 20 times.

Exercise 3 - Tiptoes

Start by sitting at your desk with both feet flat on the ground. Then lift your heels, while keeping the balls of your feet on the ground. Hold this for a few seconds. Now reverse. Lift your toes while keeping your heels on the floor and hold this for a few seconds.

Repeat this exercise 10 to 20.

Exercise 4 - Twirls

Start by sitting at your desk. Now stretch out one of your legs and slowly make large circles with one of your feet. First clockwise, then counter-clockwise.

Repeat this exercise 10 to 20 times with each foot.