Varicose veins are one of the most common reasons patients hesitate to start – or continue – an exercise routine. When you’re dealing with visible veins, leg heaviness, aching, swelling, or cramping, it’s completely reasonable to wonder: Will exercise make my varicose veins worse?
This is one of the most frequently asked questions we hear, and the concern makes sense. Exercise is widely recommended for overall health, but many patients worry that increasing pressure in the legs could aggravate already uncomfortable veins.
Spoiler alert: For most people, exercise actually helps support vein health, and we’ll share a list of varicose vein–friendly exercises at the end of this article.
Does Exercise Make Varicose Veins Better or Worse?
In most cases, exercise improves varicose vein symptoms rather than exacerbating them, but the type of exercise you choose matters.
Varicose veins develop when the valves inside your veins weaken or fail, allowing blood to pool instead of flowing efficiently back toward the heart. These enlarged, twisted veins typically appear on the legs and may cause aching, cramping, swelling, itching, or a heavy feeling, especially after long periods of sitting or standing.
Exercise helps counteract this process by activating the muscles in your legs, particularly the calves, which act as a natural pump to move blood upward. Regular movement improves circulation, supports cardiovascular health, and can reduce the risk of developing additional varicose veins over time. However, certain activities, especially high-impact workouts or improper strength training, can temporarily increase pressure in the legs and make symptoms feel worse. This doesn’t mean exercise causes varicose veins, but it does mean that how you exercise plays an important role in how your legs feel.
Should You Stop Exercising If You Have Varicose Veins?
In most cases, no – you shouldn’t stop exercising. The benefits of staying active far outweigh the risks, and avoiding movement can actually make circulation worse over time.
Exercise offers several vein-healthy benefits, including:
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Strengthening the calf and leg muscles that help move blood upward
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Improving overall circulation and cardiovascular health
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Reducing the risk of additional varicose veins forming
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Supporting muscle tone and joint mobility
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Helping maintain a healthy weight
Carrying excess weight can increase pressure in the veins of the legs and feet and reduce venous function. Regular physical activity helps manage weight, which in turn can ease strain on your veins. Exercise also supports better sleep, mood, and pain perception – all important factors when managing chronic discomfort.
The key is choosing the right types of exercise and listening to your body.
Tips for Adjusting Your Exercise Routine
You don’t need to quit your favorite workouts to protect your vein health. A few small adjustments can make a big difference:
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Wear compression stockings during workouts to support circulation
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Run or walk on softer surfaces like grass, trails, or a track when possible
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Always warm up and cool down to support blood flow
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Wear well-fitting, supportive shoes designed for your activity
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Alternate high-impact workouts with low-impact options. You don’t have to give up running or HIIT, just balance them. Pair higher-impact days with swimming, biking, yoga, Pilates, or elliptical workouts to support circulation while giving your veins time to recover.
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Avoid holding your breath during strength training. Steady breathing matters.
After workouts, allow time for recovery. Elevating your legs and stretching can help reduce pressure and encourage blood to flow back toward the heart.
If you’re starting a new exercise routine, whether training for a 5K or trying a new online class, it’s a good idea to check in with our team. They can help you choose appropriate compression wear and help you build a care plan to accompany your training plan if symptoms are interfering with your activity.
Best Exercises for People with Varicose Veins
While exercise can’t cure varicose veins, it can significantly reduce discomfort and slow progression. These exercises are especially vein-friendly:
1. Walking
Walking is one of the best exercises for varicose veins. It’s low-impact, accessible, and activates the calf muscle pump. Aim for 30–45 minutes a day, broken into shorter walks if needed.
2. Swimming
Swimming improves circulation without putting stress on joints or veins. Being horizontal helps blood flow out of the legs, and kicking motions actively engage leg muscles.
3. Cycling or Stationary Biking
Cycling strengthens the calves and thighs while keeping impact low. If biking isn’t an option, lying on your back and “pedaling” your legs in the air offers similar benefits.
4. Yoga
Yoga promotes circulation, flexibility, and controlled breathing. Poses that elevate the legs, like legs-up-the-wall (Viparita Karani), use gravity to reduce blood pooling.
5. Calf Raises
Simple calf raises improve circulation and can be done almost anywhere. Slowly lift onto your toes, hold briefly, and lower down. Repeat several times.
6. Leg Lifts
Leg lifts stretch and strengthen leg muscles while encouraging blood flow. Alternate legs and move slowly to avoid strain.
7. Ankle Rotations
Perfect for desk work or travel, ankle rotations keep blood moving and reduce pooling when you’ve been sitting for long periods.
Usually, varicose veins won’t mean you have to give up an active lifestyle. In fact, regular, thoughtful exercise is one of the most effective ways to support vein health. Start slowly, choose low-impact options, and adjust your routine as needed. If exercise causes pain or worsening symptoms, that’s a sign to pause and talk with your provider.
Movement matters. With the right approach, it can help you feel stronger, lighter, and more comfortable from the legs up.
