STYLE OF LIFE
Walking
The fundamental rule for keeping legs in good health is to keep them moving.
. Walking. Going up and down on steps, exercising extending and contracting
the lower limb tone up the muscles, invigorate the bones and mainly favor
the return of the blood toward the heart.
The foot acts like a sponge or better like a peripheric heart, a system
able to collect the venous blood and to squeeze it along the leg veins.
Walking, moreover stimules the so called muscle pump; the alternating
movement of the body weight from a foot to the other causes strong contractions
of the leg muscles, that also push the venous blood toward the heart.
A walk a day keeps the flebologo away; a fast walk every day for at least
an hour.
Physical
activity
Do not stand on your feet. People that for their work stand for several
hours every day are particularly subject to varices: first of all the
house keepers, but also the retailers, the hair dressers, the waiters
the surgeons and some handicraftsman's. For these people it is highly
recommended to wear elastic stockings during working time. It is also
suggested to alternate the weight of the body on one or the other leg.
Another suggestion is to rise on the feet tips often: to lean the sole
of the feet again on the ground favor the going up of the venous blood.
It is recommended to avoid when seated to keep the legs bent or worst,
crossed. When sitting use a support to raise the legs on a plane higher
than the sit.
Swimming is the ideal sport for people suffering of venous diseases. Also
when pregnant, it is always useful to swim in fresh sea or pool water.
Swimming brings many advantages to the legs. First of all the massage
action of the water that gives tone and favors surface venous to empty.
Then the action of the fresh water favors the vasocostrizione. Finally
the horizontal position and the rhythmic, alternating movements of the
swimming activates the muscular venous pumps. Other sports that help are
march and bicycling. Soccer, tennis, scything or horse riding are not
suggested because of the frequent and sudden contractions and of the possible
trauma for the legs.
Overweight
Control
The progression of the venous insufficiency as well as the worsening of
the functional values obtained throughout the diagnostic tests are strictly
connected to overweight. Obesity contributes to the appearance and the
worsening of venous insufficiency and favors leg swelling, having heavy
legs and increases arthritic pains of foot, knee and hip. An incorrect
diet together with abuse of alcohol can determine overweight and at the
same time bring intestinal constipation. The constipation must be fought
as it determines an increase of the inter abdominal pressure with a worsening
of varices and haemorrhoids. To use laxatives for long can worse the problems;
it is suggested a diet rich of fibers, (fruit, vegetables, whole bread,
bran and soy). Avoid, ham and oily, hot and fried foods. Fresh fruit like
oranges, lemons and pineapples, is rich in vitamins and contains anti-inflammation
and diuretic elements.
A correct diet also prevents the occurrence of cellulite.
Massages
Gentle messages are highly recommended, but highly experienced personnel
must perform them in order to avoid bruises and appearance of additional
capillaries.
Feet and leg self-massages are also suggested. They can comfortably be
performed at home, better at night before going to bed. A relaxing effect
together with a reduction of the swelling is assured.
It is suggested to follow this procedure:
1) Place your feet for few minutes in warm water with relaxing herbs.
2) After drying, apply moisturizing lotions to leg and feet
3) With the hands squeeze the foot soles
4) Message the foot fingers compressing the inter-fingers regions.
5) Message the feet with linear movements going from the fingers to the
ankle
6) Message with circular movements the malleolus regions
7) Massage the legs with linear movements from the bottom to the top to
favor the blood and lymph return.
Personal
hygiene
Do not use hot water when bathing or showing; Do not stand or sit close
to any kind of heaters. Do not use hot hair remover waxes. Try to avoid
any lesion of the skin, that for legs with venous insufficiency are difficult
to heal and can transform in ulcers. Keep the skin cleans and hydrated
Dresses
and shoes
Dress with comfortable suits, made of fresh and light material. Avoid
using jeans, as they are too tight. Do not use tummy slimmers, self-standing
stockings and garters.
Use
hoses.
A correct support of the foot sole is fundamental for a good functioning
of the venous pump.
The alteration of the foot sole must be corrected with special soles On
sale are available thin soles that can stimulate particular points of
the foot to induce contraction of some muscle. Specialists must prescribe
these soles.
Do not use tight shoes with sharp ends with too high or too low heels.
The right measure for the heel is 4 cm. Prefer shoes made of leather o
fabric. Do not use boots that compress the legs and causes the feet and
legs to sweet.
Sleeping
When sleeping keep your legs raised of at least 8 cm with respect to the
breast. In order to do this, put under the bed extremity something of
the right thickness (like for examples two books or two bricks.
Another possibility is that to put under the mattress a special triangle
section cushion that can be found in specialized shops. Do not use the
traditional cushion under the feet. This in fact during sleeping can move
and do not offer a uniform and stable support. Moreover the void left
under the knees can strangle the poplietial vein. The same strangling
happens when you put your feet on a chair for example when you watch TV
If you are in bed for long like in the cases of long diseases it is convenient
to move often the legs bending and extending the legs.
Journeys
Avoid resting with the legs bent for long, mainly during summer. When
a long trip is scheduled stop every two hours for a short walk.
In train try to raise your legs if possible and stand often. On plane
it is suggested to use elastic stocking mainly for intercontinental journeys:
The low pressure can cause a swelling of the feet. Several cases of thrombi
phlebitis are also reported during long air trips.
Holidays
If possible it is better to spend the holidays in locations with fresh
and dry climate, such as on the mountains. In summer it is suggested to
shower often using cold water.
On the beach do not expose the legs in the sun, mainly when it is hot.
Both on boat or beach cool continuously your legs with sea-water. We suggest
walking in the sea with the water touching your hip. In this way the venous
message of the water is made more efficient very advantageous for the
decreasing pressure actinng on the legs from the bottom to the top.
Exercises
Here there is a list of 10 easy and safe exercises to obtain a quick condition
improvement.
It is recommended that you do these exercises in the proposed order as
soon as you wake up and before bed time and any time you feel pain in
your legs for about 15 minutes. Do not do any exercise that causes pain.
Before starting show your physician these exercise and do only those indicated
by him /her.
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Butterfly On back, cross arm on chest, feet on the bed edge open and close the legs. Do not rush or strain your pelvis. Repeat 50 times |
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Up for 4 On back, legs closed, knees bent, feet on the bed edge, Straighten the right leg and pull toes down toward you Hold 4 seconds. Do with the left leg. Repeat 50 times |
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Ankle circles On back, left foot on the bed edge, right leg raised, describe 25 outside circles with the right ankle. Repeat with the left leg. Repeat doing inside circles. |
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Scissors On back, feet on bed edge, legs close each other, knees bent, move the knees away in opposite direction keeping the feet on bed edge. Return in the starting position. Repeat 50 times If you have to wear elastic stocking, it is suggested to do it after this exercise with legs up. |
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Bicycle On back, body making with the bed a 45° angle, the heel closer to the bed on the bed, with the outside leg do 50 pedal movements with the toes down toward you when the leg is close to the chest and toes up away from you when the leg is close to the floor. |
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Small scissors On back, hands under bottom. With the legs touching the bed edge, move your legs like scissors blades. Repeat 50 times. |
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Raise heel while holding the leg On back, one leg bent, the heel of the other leg on the bent leg. Raise the heel of the bent leg 50 times. Repeat with the other leg. |
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Beach Lying on stomach, toes down toward you bent and straighten one leg with, repeat with the other leg, toes up away from you bent and straighten one leg with, repeat with the other leg. Repeat 50 times |
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Open and close Sit up straight against the bed edge, arms lying on bed edge, open and close the legs dragging the heels on the floor, repeat 50 times |
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Toes down, toes up Sit up straight against the bed edge, legs forming a wide angle, move toes down toward you and up away from you. Repeat 50 times |