Supplement compression therapy with simple exercises at home
These exercises will help both preventively, if you do not have vein problems, and will also serve as an excellent addition to compression therapy.
EXERCISES
1. EXERCISE
This is a warm-up exercise. Step on the spot, bringing the elbow towards the knee of the opposite leg. Don't strain your arms. Repeat the exercise 20 times.
EXERCISE 2
Stand with both feet shoulder-width apart. Raise one leg as shown in the drawing and with a stretched foot "draw" the number 8. Repeat the exercise 5-10 times with each leg.
EXERCISE 3
This exercise requires a stable elevation, such as a thick book. Place the book on the ground, stand on it on your toes and reach up, slowly lowering yourself, touching the ground with your heels. Repeat the exercise 15 times.
4. EXERCISE
Lie on your back, place your hands by your sides on the ground. Raise your legs and make circular motions like riding a bicycle. Do the exercise for about 30 seconds.
5. EXERCISE
Sit on a stable chair with a straight back. For the exercise you need a small hard ball, for example a tennis ball will do. Press the ball to the ground with your foot and pull it in a clockwise circle. Do the exercise with one leg and then the other, about 40 seconds.
6. EXERCISE
Sit on a stable chair with a straight back. For the exercise, you need a roll of paper towels or a bottle. Place a roller or bottle on the ground in front of your feet, place your foot on the object and make an arcing movement back and forth so that when the foot is closer to the body the toes are on the object and when the foot is further away from the body the heel is on the object. Do the exercise 15 times.
7. EXERCISE
This exercise requires a fitness band or an exercise band . Lie on your back, lift your leg as shown in the drawing, with your foot in the fitness band, then without letting go of the band, straighten the band, the other leg stays on the ground. Repeat the exercise 15 times with each leg.
8. EXERCISE
You need a pillow for this exercise. Lie on your back and place your feet on a pillow. Free your legs. Without lifting your legs from the pillow, stretch your toes to the side of your face, one leg and then the other. Perform the exercise 15 times with each leg.
9. EXERCISE
Stand straight on your full foot, rise on your toes, stretch, then slowly return to the starting position. Repeat the exercise 15 times.
10. EXERCISE
