Varicose Veins: Best Remedy and Greatest Cause

Daily Walking: Keeps Arteries, Veins, and Bodies Healthy

To get the most out of this article please read part 1 and part 2 first.

Part 1: https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

Part 2: https://www.eightfoldfitness.net/blog/2020/7/1/varicose-veins-how-to-fix-and-correct

Now is the time to reveal the best and very simple way to keep human legs and veins healthy and looking good.

The Big Reveal:

People need to walk more to keep their veins from becoming varicose veins.

This is almost a simple recipe for success. However, as I discussed in my previous article on varicose veins, walking with the wrong mechanics and without muscular effort may yield minimal or no results (and actually can lead to joint injuries). A proper foundation of strength and good walking mechanics has to be achieved before walking can be maximally effective.

Now, if we assume that someone is ready to walk (using muscles to move instead of the common controlled falling gait pattern, etc) the next question to answer would be, “How much walking time do people need to fight varicose veins?” What is interesting about this question is that most people ask this question because they want to consider the cost/ benefit ratio. Many people struggle with the question of if walking for any reason is worth the time and effort. In other words, many people want to know the minimal time/ distance they need to walk in order to “fix” their varicose veins. This reality is interesting to ponder and is at the heart of why people lose their leg health and develop varicose veins in the first place.

Humans are First and Foremost Walkers, but Modern Humans are Almost All Sedentary

Most of my clients work in front the computer. This compels them stay in the same position for 6-10 hours a day. In addition, most of my clients enjoy their free time on screens and technology which also compels them to stay in the same position. Does exercising an hour a day make someone NOT sedentary? How about two hours a day? The answer to both questions is actually NO. If someone exercises for two hours a day and still spends the rest of their day in a chair and on screens they are still in the sedentary category of people.

However, people who make an effort to exercise do get an upgraded status which is a new term called “sedentary exerciser”. This is actually a good upgrade. The 30, 60, 120 minutes that people exercise is to be commended and continued. It is literally saving their health. However, the other large portion of the day being inactive is what drives many chronic degenerative changes (like varicose veins). Having only a set exercise time is usually not enough to produce an optimally healthy body.

How Much to Walk for Better Legs and Veins

Short Answer:

Walk as much as you can and as far as you can and as long as you can.

MUCH……FAR……LONG

Long Answer:

People need to walk every day in order to stay healthy and make their veins happy. The best walking program is one that varies every day. It might look like this:

Monday: Walk 1 mile

Tuesday: Walk 5 miles

Wednesday: Walk 1/2 miles

Thursday: Walk 4 miles

Friday: Walk 1 miles

Saturday: Walk 6 miles

Sunday: Walk 3 miles

Are you too busy to walk 5, 3, or even 2 miles at a time? No problem. It is actually best to divide your movement up during the day instead of having only one large “movement meal” that you give your body. For people that are really time crunched, a 5-10 minute walk can do wonders for the body. Don’t underestimate the power of a short walk. Some amount of walking is better than none.

In addition, get creative with multi tasking. When you talk on the phone add a walk to it. Listening to a book, podcast, or the news? Walk while you listen. Technology does not have to keep you seated and indoors as much as you think. Use technology as part of a new habit of walking more.

In order to keep your legs, body, and veins functioning well and LOOKING good a lifestyle of movement and walking has to be adopted.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: How to "Fix" and Correct

Picture from Wikicommons

During the last post, I wrote about how varicose veins are formed from a biomechanical perspective. If you missed that post read it here:

https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

I always like to understand the reasons behind problems in the body. I also love to fix problems whenever possible. This article will explore some simple ways people can optimize the function of their legs. When the basics of leg health are practiced an environment will be created for varicose veins to heal and improve.

Tight muscles are a primary reason why people develop varicose veins. Therefore, tight leg muscles need to be stretched. But how? I don’t think that standard ideas about how to stretch will work for most people. If one actually desires to change a length of a muscle they need to commit to some long duration stretch protocols. Instead of stretching for 30 seconds or so, people need to use more comprehensive stretches for several minutes at a time.

Here is one of my favorite stretches to address many muscles at a time. A very good time saver!

This Stretches the Entire Back Line of the Body

This stretch is powerful because it stretches so many muscles at the same time. Notice that the calf muscles are also getting a stretch from the feet hanging off a pillow. You can use pillows, books, or a rolled up towel to make this work. Think about taking up this pose and staying on stretch for some time as you also do something else (i.e. talking on the phone, watching your favorite show, podcast, etc).

Here is another stretch that addresses many muscles of the front of the body. The same rules apply. Hold this pose for several minutes as you do something else to pass the time.

This One Stretches the Entire Front Line of the Body

To make some serious gains using the old school stretch protocols, these should be held for 5-10 minutes at a time or even longer. This should take care of some of the tightness. When I work with clients I rarely use static stretching to enhance flexibility. Instead I tend to use more complex strategies and movement patterns to restore muscular length. However, some good old stretching is a great place to start.

Strength Training for Varicose Veins:

As discussed in my last article, muscles are supposed to act as a pump to circulate blood. In order to optimize this function people need to strengthen their legs and move with their leg muscles (instead of using ligaments, stiff fascia, or joints). Most people need to start with some kind of core training along with glute training/ reeducation.

It may be odd to contemplate the following. Two people can move in about the same way but they might use completely different muscles or body structures to move. One person could be using the “right” muscles while another person is using their joints and ligaments. How do you know which group you fall into? One good indicator that you are using the “wrong” tissues is that walking, moving, and exercising hurts your joints. What should movement feel like? Movement should feel easy, light, and energizing. Your muscles should get worked and tired instead of your joints getting painful and inflamed.

Where to start? If you are dealing with aches and pains it would be best to work with a skilled trainer/ coach. If you are an experienced exerciser start with the basics of lunges, squats, and swings (or perhaps dead lifts). The key to any exercise is good form and (this is key) to get the correct muscles to work when they are supposed to.

To summarize, the easiest way for anyone to start helping their legs work better (and therefore help their veins work better) is to reduce the pressure in their legs by stretching. Next up would be strength training using the correct muscles with good form. These two foundational pieces of restorative exercise should produce better legs, happier veins, and will lay the foundation for the most important part of the equation which I will cover next time.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: How They Form

Here is a picture of some varicose veins that have formed.

Client Question: I developed varicose veins in my 30s and they have gotten worse in my 40s and 50s. Why did they develop and what caused them to get worse?

Answer: Varicose veins develop because of the misuse or lack of use of the legs. (BTW= most problems in the body develop because of lack of use or misuse of the body). Let me explain. In order to survive from one moment to the next the body needs to pump blood through the body. What organs and systems pump blood through the body? The most well known is the heart. However, did you know that the heart is not a strong enough pump to get the blood to the toes and back again? The heart needs help! The secondary system that keeps blood pumping is contracting skeletal muscles. (Some have recently made a good case that the skeletal muscles are supposed to be the primary pump of the body!) Third in line is the venous system. The veins have a series of valves that open and close that push blood through. Valves and pressure allow blood to win over gravity to circulate through the body.

Why do varicose veins develop? They are actually a needed adaptation of the body due to a lack of skeletal muscle contractions and too much pressure. What causes “lack of skeletal muscle contraction”? A sedentary life style. No movement = no muscular contractions. What causes “too much pressure”? Tight muscles cause too much pressure.

Therefore, if a person does not move enough and/ or they have tight muscles they will likely develop varicose veins. In addition, (and this is a deeper subject matter) if a person moves around in life using their fascial and muscular tightness or tight ligaments they will have a diminished muscular pump action when they do move and exercise. This situation can also cause varicose veins. Did you know that people can move around using more joints and ligaments than muscles? Gait experts describe this type of walking pattern as “controlled falling”. The most visible form of this might be seen in an elderly person that shuffles side to side or forward to move around. Proper walking requires activation of the posterior (back side) muscles to propel the body forward. This is a fascinating story but it will have to wait for another day.

As to why varicose veins get worse over time, look at this simple equation:

Sedentary Life Style + Tight Muscles + Poor Movement Patterns + Number of Birthdays

Picture from wiki commons; author jmarchn

Question: I heard that varicose veins are genetically inherited. Is that true?

Answer: Genetics are complicated. The short answer is NO, people are not born destined to get varicose veins. However, the longer answer might be yes. If a person inherits tight muscles, poor movement patterns (which can be adopted by observation of parents), a sedentary lifestyle, and poor nutrition they will likely manifest the same or similar diseases as their parents. Please note that children often inherit non-genetic behavior and patterns from their parents. The two biggest factors that contribute to varicose veins that are genetically passed down would probably be muscle and ligament stiffness as well as vein cell wall durability.

Question: Is it true that surgery is the only way to treat varicose veins?

Answer: Not at all. Effort placed in lifestyle modification is the best way to “fix” varicose veins. I will concede that SEVERE varicose veins probably require surgery. However, if anyone undergoes surgery to remove their varicose veins they will likely return if a person’s lifestyle is not modified. Isn’t that always the case? Surgery does not magically change the root cause of varicose veins (which might be much more biomechanical than people may think).

After reading this blog, I hope that the biomechanical causes of varicose veins has been highlighted. Look for a blog soon about how to “repair” or “fix” varicose veins soon.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.