Venous training - give your leg health a boost!
If you want to do something good for your legs to complement appropriate compression therapy, you should do a few regular exercises to keep your veins in top shape. Here are some examples of the training you can do.
Exercise 1 |
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To warm up, march in place. Pull your knees up sharply while allowing your arms to swing loosely. |
Exercise 2 |
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Lift one leg off the floor and draw a figure-8 in the air. Repeat this exercise 5 to 10 times for each leg. |
Exercise 3 |
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Stand on your tiptoes on top of a heavy book (e.g. a telephone directory) and stretch upwards. Touch the floor 15 times with your heels. |
Exercise 4 |
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Lie flat on your back with your arms down by your sides. Make circles in the air with your legs as if you were riding a bicycle. Do this for about 30 seconds. |
Exercise 5 |
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With the soles of your feet, roll a ball in a circle on the floor for about half a minute. |
Exercise 6 |
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Place a roll of paper towels or a bottle in front of your feet on the floor. Move your feet in a curve across the top of the roll or bottle up to your toes and back to your heels. Do this 15 times. |
Exercise 7 |
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Lying on your back, lift your leg. Bend and stretch it 15 times against a taut fitness band. |
Exercise 8 |
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Lie flat and rest your legs on a cushion or a roll of paper towels. Taking each leg in turn, stretch your toes toward your body 15 times. |
Exercise 9 |
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Stand on tiptoes 15 times, returning to a standing position slowly each time. |
Exercise 10 |
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Sit with your heels on the floor. Taking each leg in turn, lift your right and left toes 15 times. |
