Weight lifting safely with varicose veins
Adding weight lifting to your weekly
workout regimen can offer a number
of healthy benefits. However, if
you suffer from bulging, painful
varicose veins, you may be concerned
about how resistance training will
impact your condition. You are
right to be worried – some types of
weight lifting can add to the stress
of varicose veins and make the
condition worse. However, you don’t
have to give up the idea of resistance
training completely. A few simple tips
will allow you to lift weights safely,
strengthening your muscles without
worsening your varicose veins.
The Warm-Up
It is essential to warm up before
any type of resistance training, to
avoid injury to the muscles and
unnecessary strain to your vascular
system. A few easy stretches
followed by some light cardio
work is all it takes to prepare for
the work that lies ahead. When
stretching, pay particular attention
to the muscles in the lower legs,
since these are the muscles that
support lower veins that are
most susceptible to swelling and
varicosity. The goal of the warmup
is to get muscles ready for
work while increasing heart rate
gradually to avoid over-taxing the
cardiovascular system.
What You Need to Know
about Weight and Reps
You may be tempted to increase
your weight amounts in order to
get those bulging muscles sported
by professional bodybuilders.
However, heavier weights mean
more strain on the vascular system,
which means a higher risk of
damage to lower leg veins. Instead
of bulking up, look to create lean
muscle mass that effectively sculpts
the body. You can achieve this goal
with lighter weights and more reps
– just enough to tire the muscle and
you are sure to see results.
The Breathing Factor
The way you breathe while weight
lifting will also impact your vein
health. It is natural for many people
to hold their breath while lifting
weights, but this raises your blood
pressure and the stress on your
veins. Try exhaling while you lift
the weight and inhaling as you
bring it back down. This breathing
causes movement in your abdomen,
which in turn assists the blood flow
throughout your body and decreases
pressure in your lower leg veins.
Using Gravity to Your Advantage
Your lower leg veins wear out quicker
than other vessels in your body
because they have the added challenge
of pushing blood against gravity back
up to the heart. You can use gravity
to your advantage by finding weight
lifting exercises that put your legs and
the same level or higher than your
heart. For example, instead of doing
squats while using weights, try out the
leg press machine that works your legs
in an upward direction.
Proper Cool Down Routines
After you have finished weight
training, it is important to cool your
body down so your blood circulation
can return to normal levels safely.
Reserve approximately 10 minutes
at the end of your workout for your
cool down, and use it to perform
some gentle stretches and light
cardiovascular exercise. If you are
using compression therapy as part
of your vein treatment, replace your
compression stockings during this
phase of your workout to encourage
healthy circulation as your body
recovers from the exercise.
If painful varicose veins are keeping
you from the exercise you need to get in
top shape, now is the time to consider
treatment.. At Advanced Varicose
Vein Treatments of Manhattan, we
offer a variety of minimally-invasive
vein treatments that eliminate painful
veins without a major disruption to
your daily life. To learn more, contact
our Manhattan office at 347-695-8469.
Dr. Ronald Lev, MD
Schneps Media March 10, 2022 19