Varicose Veins and Exercise: Safe Moves for Heavy Legs

Hours on your feet at work, then more hours standing at the hob, the school gate and the playground. By evening your legs feel heavy and achy, and those bulging veins behind your knees seem more obvious than ever. If you have wondered whether you should be exercising with them, or whether it will make things worse, this post covers the basics of varicose veins and exercise, based on NHS information, plus a simple leg routine you can do at home.

As ever, I am a coach, not a doctor. If your veins are painful, getting worse, or you are not sure what they are, please see your GP first.

What are varicose veins?

The NHS page on varicose veins describes them as swollen, twisted veins that you can see just under the skin, usually on the legs. They may feel lumpy or bulge out. Symptoms can include aching, a feeling of heaviness, itching, skin changes and swollen ankles or legs. The NHS notes that symptoms are often worse after standing for a long time and may ease when you rest with your legs raised.

Plenty of mums tell me they first noticed theirs during or after pregnancy, so if that is you, it is worth mentioning to your GP or midwife. Tiny spider or thread veins are different, and the NHS says those are usually harmless.

Varicose veins and exercise: what the NHS suggests

Among its self-help tips, the NHS recommends exercising regularly, such as walking, to improve blood flow. It also suggests:

• Raising your legs when you can, for example lying down with them up on cushions.
• Avoiding standing for long periods, and avoiding sitting for long periods unless your feet are raised.
• Keeping to a healthy weight.
• Moisturising dry, itchy skin and trying not to injure your legs.
• Stopping smoking, which damages veins.

Exercise will not make existing varicose veins disappear, and I would be wary of anyone who claims it will. What regular movement does is keep blood moving through your legs and support your overall health, which may help with how your legs feel day to day.

Why calf strength matters

Your calf muscles act a bit like a pump. Every time they contract, for example when you walk, they squeeze the veins in your lower leg and help push blood back up towards your heart. That is why long periods of standing still, with calves doing very little, often leave legs feeling heavy. Strong, regularly used calves are a simple, practical goal.

A 12-minute leg routine for heavy legs

Do this 3 to 4 times a week, ideally in the evening when legs feel tired. Move smoothly and stop if anything is painful.

1. Ankle pumps (1 minute). Sitting with your legs out, point and flex your feet steadily.
2. Seated heel raises (2 x 15). Sit on a chair, feet flat, and lift your heels high, then lower slowly.
3. Standing calf raises (3 x 12). Hold a wall or worktop. Rise onto your toes, pause for a second, lower for a slow count of three. Harder: one leg at a time.
4. Sit-to-stand squats (3 x 10). From a chair, stand up and sit down with control. Harder: hold a bag of shopping or a water bottle.
5. Glute bridges (2 x 12). Lying on your back, knees bent, lift your hips.
6. Marching on the spot (2 minutes). Knees up, arms swinging.
7. Legs up (3 to 5 minutes). Lie down with your legs resting on cushions or the sofa. A good moment for slow breathing before bed.

Everyday habits for people on their feet

• Shift and rise. If you stand at work, do 10 calf raises every half an hour or so, or walk on the spot.
• Break up sitting. At a desk, get up every 30 to 45 minutes. Ankle circles under the desk help in between.
• Walk the school run. It all counts. My post on walking the school run has ideas.
• Ask about compression stockings. These are sometimes recommended for varicose veins. Speak to your GP or pharmacist before buying, as they need to be the right type and fit.

When to see a GP

The NHS advises seeing a GP if you have varicose veins and:

• They are causing symptoms such as pain, itching or swelling.
• A sore on your leg has not healed within 2 weeks.
• They are getting worse.

If a varicose vein is bleeding, the NHS says to ask for an urgent GP appointment or contact NHS 111. And if you have a painful, swollen, warm calf, especially in one leg, get urgent medical advice, as this needs checking quickly.

Where a class fits

Group classes are a great way to keep legs moving regularly, and lots of bootcamp moves, like squats, step-ups, lunges and marching, work your calves and legs without needing to be high impact. If you have been told to avoid certain activities, or have had vein treatment, check with your GP or specialist first and let me know so I can adapt the session. My SYP Built To Last functional strength class for 35+ is a steady, joint-friendly option. For more on staying active with a busy routine, see fitness for parents over 40 and knee-friendly workouts.

FAQs

Is exercise good for varicose veins?

The NHS includes regular exercise, such as walking, in its self-help advice, as it helps blood flow. It will not remove existing varicose veins, but it supports general leg and heart health.

What exercises should I avoid with varicose veins?

There is no single list for everyone. Avoiding long periods of standing still is part of NHS advice. If a particular exercise makes your legs ache or swell more, ease off and ask your GP.

Can I run with varicose veins?

Many people can, but it depends on your symptoms and health. If running makes your legs painful or swollen, try walking or cycling instead and speak to your GP.

Do varicose veins go away with exercise?

No. Exercise may help symptoms, but it will not make them disappear. Your GP can talk you through treatment options if they are causing problems.

Book your first class

If your GP is happy for you to be active, come and get those legs working with a friendly group. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people and £15 a class, with easier and harder options for every move. Book your £15 class here, or call or WhatsApp me on 07301 512215. If you would like a plan built around a health condition or old injury, have a look at my injury-safe personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.