What is the best way to prevent varicose veins?

At Aleman Vein Center, we are often asked our opinion of what is the best way to prevent varicose veins. This is an important question for those patients who already have varicose veins and chronic venous insufficiency, as well as those with risk factors for developing varicose veins. 

While there is no way to completely prevent varicose veins, there are some lifestyle adjustments you can make to reduce your risk or slow their progression. Here are some ways to help prevent varicose veins:

1. Exercise regularly: Regular physical activity, such as walking, cycling, or swimming, can help improve circulation and strengthen the muscles in your legs. Walking activates the calf muscles, which we refer to as your “peripheral heart” because it is the driving force that actively pushes blood back up to the heart in the veins. Regular walking is free and easy. No fancy equipment or gym memberships are needed. If the weather isn’t good, head to your closest mall or big box retail store and walk around.

2. Maintain a healthy weight: Being overweight or obese can put extra pressure on your veins and increase your risk of developing varicose veins.

3. Wear compression stockings: Compression stockings help improve blood flow and reduce swelling in the legs. They can be particularly beneficial for people who spend long periods of time standing or sitting. The evidence suggests that compression stocking use during pregnancy may be especially beneficial in terms of prevention of new varicose veins and they should be worn as soon as you know you are pregnant.

4. Avoid prolonged sitting or standing:  Some of the worst symptoms and complications of varicose veins seem to occur in those with jobs that require sitting or standing in place all day. If you have a job that requires you to sit or stand for long periods, take frequent breaks to walk around and stretch your legs. If you prefer a standing desk, you should still take breaks to walk around or use a standing desk that incorporates a treadmill to allow for slow walking while you work.

5. Elevate your legs: Elevating your legs above your heart for 15-20 minutes a few times a day can help improve blood flow and reduce swelling.  Proper leg elevation means that your legs should be above your heart, so you should lay pretty flat with your legs elevated 12-18 inches above your heart.  This allows gravity to drain the blood back to your heart and overcome the varicose veins. Unfortunately, propping your feet up on the coffee table or an ottoman doesn’t accomplish that task.

6. Avoid tight clothing: Wearing tight clothing, particularly around the waist, groin, and legs, may restrict blood flow and could contribute to your risk of developing varicose veins.

7. Eat a healthy diet: A diet high in fiber and low in salt can help improve circulation and reduce swelling.

8. Avoid high heels: High heels can put extra pressure on the veins in your legs, so it's best to limit their use or avoid them altogether. The high heels can reduce the use of the calf muscles, so they will reduce the effectiveness of the calf muscle pump that returns blood towards the heart.

While these steps can help reduce your risk of developing varicose veins, they may not prevent them entirely. The reality is that a lot of the risk comes down to genetics. If you are concerned about your risk or are experiencing symptoms of varicose veins, it's important to schedule an appointment at Aleman Vein Center to discuss and address your concerns..