Most of the problems affecting the lower limbs result from changes at the circulatory level, more specifically, those related to the venous circulatory system.
Varicose veins are the most frequent manifestations of this illness, and they have a higher prevalence among women.
The best practice is to avoid long periods standing still. Try alternating with short walks and/or lifting up and down on your toes. Avoid sitting down for long periods of time (specially in chairs with hard ridges), and avoid crossing your legs.
Prevention and/or Treatment
- Hygienic and Dietary
- Adequate Physical Exercise
- Efficient elastic compression (stockings)
- Drug therapy
- Surgery (if necessary)
DO NOT block venous circulation with:
- Tight jeans/trousers
- Tight garments/girdles/straps or garters (stockings)
- Socks with tight elastic rims
- Tight boots
Have Good Eating habits:
- Avoid overweight and obesity
- Avoid constipation
- Limit alcohol intake (moderate consumption)
- Avoid tobacco
Wear adequate footwear:
- Avoid flat heels
- Avoid very high heels (over 5cm)
Physical Exercise - Sporting Activity
- Hydro-gymnastic / Aqua Aerobics
- Cardio fitness
- Snow Skiing
- Water Skiing
- Body Combat
- Bodybuilding with dumbbells (weights)
- Horse Riding
Do Not Forget:
Just like any other illness, the venous disorder and associated symptoms should not be neglected, since they may originate various health complications ranging from non-aesthetical varicose veins to phlebitis, deep vein thrombosis or even more complex conditions such as painful leg ulcers, with or without eczema, which may have a slow and difficult recovery treatment or even lead to total limb incapacity.
- Avoid very hot baths - the heat dilates even more varicose veins.
- Avoid long periods of sun exposure.
Do Not Forget:
- Make frequent movements with lower limbs.
- Swim or walk along the seashore.
- In warm/hot weather, massage the legs with cold shower (2 minutes) from down upwards.
- Sleep with bedside of the feet raised (20 cm) - place a special cushion or books or wood bars under the mattress or feet of the bed.
Once every day, engage in 10 to 15 minutes adequate muscular exercises, either laying down flat or standing up straight.
Follow the following examples of adequate exercises:
Cycling movements: move the legs energetically (10 to 20 times).
Move your toes keeping legs extended but slightly raised: make alternating movements of extension and flexion of the toes (up to 20 times).
Fold and unfold your legs in scissor-like movements (10 to 15 times).
Move each leg in small circle-like movements (up to 10 times).
Alternate supporting your body weight on your toes and heel each time.
Walk on your heels.
Stand on your toes.