Running is the most popular exercise method among ordinary people. Persisting in running can give people a strong heart and cardiovascular system, lower blood lipids and cholesterol, increase lung capacity, maintain body shape, strengthen metabolism, delay bone degeneration, and delay aging.

In this era of national fitness and pursuit of health, running has so many benefits. But can I still exercise by running if I have varicose veins on my legs? Does running worsen varicose veins?

Varicose veins: The valve of the blood vessel is not tightly closed

Under normal circumstances, in order for venous blood in both legs to flow back to the heart, it needs to overcome the force of gravity and return to the heart from bottom to top through the action of calf muscle pumps, lower limb venous valves, and negative pressure in the chest cavity.

The calf muscle pump, also known as the “second heart,” is an auxiliary blood pump that helps lower limb veins pump blood back to the heart.

In addition, there are many valves in the lower limb veins, which act as one-way valves. When blood flows back to the heart, these valves open, otherwise they close, allowing blood to only travel in one direction without reflux.

When the elasticity of the venous valve decreases due to various reasons, it cannot withstand the gravity of blood and will not close tightly, causing blood to flow back and accumulate, leading to widespread varicose veins in the lower limbs over time.

Can I still run with varicose veins?

The data shows that varicose veins are not common among people engaged in sports.

From the perspective of hemodynamics, healthy individuals may experience accelerated deep venous blood reflux during exercise due to the normal function of valves and regular muscle contractions. Subcutaneous venous pressure may even be lower than at rest.

So doing appropriate running exercises not only won’t cause varicose veins in the lower limbs, but on the contrary, running can enhance leg muscle activity, squeeze blood in the veins, make their flow smoother, and help prevent and improve varicose veins in the lower limbs.

Of course, experienced runners have raised veins on their legs, while bodybuilders have prominent veins on the surface of their well-developed muscles, which are not varicose veins.

For patients with varicose veins, they can also engage in activities such as jogging, swimming, cycling, skipping rope, etc.

However, due to impaired venous valve function, activities such as weightlifting, rapid sprinting, long jumping, throwing, etc. that cause increased abdominal pressure should be avoided.

Tip: Some patients can only run after surgery

When varicose veins develop to a certain severity, timely surgical treatment is necessary. Otherwise, running will worsen the varicose veins, leading to complications such as ulcers, bleeding, inflammation, and thrombosis. These patients need surgery to cure the varicose veins before they can rest assured about running and exercising.

According to the symptoms, the severity of varicose veins is classified into 7 levels:

Level 0: No visible or palpable signs of venous disease;

Level 1: There is telangiectasia, reticular veins, and redness in the affected area;

Level 2: Varicose veins present;

Level 3: Skin changes caused by edema but no venous disease;

Level 4: Skin changes caused by venous diseases such as pigmentation, venous eczema, and skin hardening;

Level 5: Skin changes caused by venous disease and healed ulcers;

Level 6: Skin changes caused by venous disease and ongoing ulcers.

To what extent is surgical treatment necessary? Generally speaking, varicose veins of grades 4, 5, and 6 are the absolute indications for surgery, while grades 2 with symptoms and grades 3 may consider elective surgery.

Don’t run a marathon! 15-30 minutes is exactly right

For patients with varicose veins, running for 15-30 minutes each time can enhance leg muscle activity, squeeze blood in the veins, make their flow more smooth, and help alleviate the symptoms of varicose veins.

Many patients with varicose veins have the experience of running for a while in the afternoon when their legs are sore and uncomfortable, which makes them feel less uncomfortable.

Because during running, the movement of the gastrocnemius muscle increases, and the veins act like pumps to supply the blood accumulated in the varicose veins towards the heart.

Meanwhile, due to the acceleration of local microcirculation, the metabolism of varicose veins also accelerates, and the veins can quickly return to normal. After taking a break, you can run again for 15-30 minutes.

However, running a medium to long distance for more than 30 minutes can worsen varicose veins.

This is because prolonged running can cause the accumulation of lactic acid in muscles and blood, which can block oxygen supply. Lactic acid is a product of oxygen metabolism in the body, and everyone’s ability to produce, accumulate, and eliminate lactic acid varies depending on their physical fitness.

In the case of varicose veins, the body’s metabolism of lactate will be slower, making it easier to cause fatigue and exacerbating the degree of varicose veins.

Do you want to run a little longer? You have to choose a pair of regular medical elastic socks

If patients with varicose veins want to increase their exercise intensity and run for a long time, protective measures need to be taken, and it is recommended to use second-class pressure medical elastic socks.

It is recommended to wear short elastic socks that cover the foot to the knee. Elastic socks that only cover the calf to ankle joint can cause poor blood flow and swelling on the foot surface.

Medical elastic socks have a special pressure gradient, which counteracts venous high pressure with external pressure, promotes venous blood to flow back to the heart, accelerates lactate metabolism, and quickly eliminates symptoms such as heaviness, swelling, and pain in the affected limb, preventing the aggravation of varicose veins.

After running, you still need to pay attention to these!

1.After running, walk two more laps
It is not advisable to rest immediately after exercise, as the body will continue to secrete lactic acid in the following hours. If you rest immediately after exercise, lactic acid will accumulate in muscle tissue with a decrease in blood circulation speed, causing an increase in fatigue.

So, after running, you should walk for a short period of time before resting. Proper exercise of blood circulation and muscles can help the body metabolize lactic acid, making the body feel more relaxed.

2.After returning home, raise your legs and rest
After running, you can return home and rest in bed.

Pay attention to raising your legs above the level of your heart, at a 30 degree angle, which can promote blood circulation in your legs and relieve venous congestion in your lower limbs.

3.Massages and warm baths are both excellent
Massaging and stretching muscles after exercise can help with lactate metabolism, and taking a warm bath can effectively promote blood flow, which is also one of the good ways to release lactate.

4.Get enough sleep and drink enough water
Adequate sleep is beneficial for the recovery of physical fatigue. It is important to replenish water promptly after exercise, but not too much to avoid weakening digestive function and reducing appetite.

5.Eat more easily digestible foods and vegetables
In terms of diet, it is advisable to increase the amount of starch and protein compared to usual, such as eggs, milk, etc., with a focus on easily digestible foods. At the same time, you can eat more alkaline foods and vegetables to help metabolize lactic acid, while meat is not conducive to lactic acid metabolism.