5 Exercises to Prevent and Reduce Varicose Veins 

Blog Post
By BASS Vein Center
5 Exercises to Prevent and Reduce Varicose Veins 
October 19, 2021

Genetics, obesity, and lack of activity are strong influencers in the formation of varicose veins. While you cannot change your genetics, you can address your weight and activity level to help decrease your risk. If you have varicose veins, consult one of our physicians at BASS Vein Center as soon as you start to notice any problems. 

To do something about your BMI, visit our BMI Calculator to see where you register on that scale. Losing weight, increasing your circulation, and helping your mental health are all benefits of increasing your activity level. Start slow, and build up to at least 30 minutes a day on at least 5 days a week.

If you are wondering how to prevent varicose veins, here are 5 exercises that can help:

Rocking feet

If you spend most of the day standing, this is the perfect exercise for you. Stretching out the muscles in your feet helps improve muscle strength and circulation. If needed, hold a chair back or table, then shift your weight onto the balls of your feet. Hold there a few seconds, then shift weight back to heels. Do this as often as possible to prevent varicose veins. Get that circulation going, nice and easy.


Walking is one of the best exercises you can do to help get rid of or prevent varicose veins. Walking increases your circulation, helps maintain healthy blood pressure, and strengthens your bones and muscles. Walking is safe for people in all conditions. Just pace yourself in the beginning. Always push yourself a little more than the time before. If you hurt excessively, cut back.


Bicycling is a great low-impact exercise. It increases your circulation and protects your bones and joints. Bicycling regularly will promote healthy blood flow in your calves and prevent varicose veins. A stationary bike will accomplish the same goals. You can even simulate the exercise by laying on your back, drawing your knees to your chest, and making a pedaling motion. Pedaling a bike stimulates blood flow improving your strength and circulation.

Leg Lifts 

Leg lifts are good beginner exercises for varicose veins. There is no equipment required. Lay on your back and raise one leg at a time. Hold that position for a few seconds, then lower. Alternate leg and hold for equal time. Increase time in the air per leg. You can also perform this exercise standing. Hold onto a chair back, stand on one leg and raise the other leg out straight, hold, then alternate. This increases muscle control in the legs and improves circulation.


Lunges are a more advanced exercise that can be very helpful in preventing varicose veins. Stand with your feet hip-width apart. Take one step forward with the right foot shifting the weight on the front foot and lifting the left heel. Hold for several seconds, then shift back to even stand. Shift left foot forward for an equal time period. This exercise strengthens thigh muscles and calf muscles. It also increases circulation and helps prevent varicose veins.

These 5 exercises will help you get rid of varicose veins, depending on their severity. Incorporating them into your daily routine may help prevent laser or surgical intervention. Early intervention is the key. If you have any concerns about beginning an exercise routine or want to learn more about how to get rid of varicose veins, the experts at BASS Vein Center will gladly evaluate your situation. Give us a call at 925-281-5912 to schedule an initial consultation.

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