Port Alberni

Qualicum

Venous training - give your leg health a boost!

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.
 
 
EXERCISES:
 
Exercise 1 (see fig 1)
To warm up, march in place. Pull your knees up sharply while allowing your arms to swing loosely.
 
Exercise 2 (see fig2)
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 (see fig 3)
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 (see fig 4)
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 (see fig 5)
With the soles of your feet, roll a ball in a circle on the floor for about half a minute.
 
Exercise 6 (see fig 6)
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 (see fig 7)
While lying on your back, lift your leg. Bend and stretch it 15 times against a taut fitness band.
 
Exercise 8 (see fig 8)
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 (see fig 9)
Stand on tiptoes 15 times, returning to a standing position slowly each time.
 
Exercise 10 (see fig 10)
Sit with your heels on the floor. Taking each leg in turn, lift your right and left toes 15 times.