After exercising, do you experience a nagging pain in your legs, as if your veins are hurting? This may be a symptom of varicose veins. We'll tell you why such sensations occur and how to train to avoid discomfort.
If you have been training recently, you may not yet be accustomed to such sensations in your muscles. It is likely that the nagging pain in your legs is not associated with venous disease.
“Don’t forget that moderate post-workout pain is considered normal,” notes Grigory Bashkirtsev, neurologist, chiropractor, and rehabilitation specialist at GMS Clinic. — Muscle pain is caused by the formation of microtraumas in muscle tissue. To utilize the metabolites of muscle activity, the body pumps an increased amount of lymphatic fluid there. This is how a “swelling cushion” arises, our body’s protective reaction to the received microtrauma in order to protect the injured area. Therefore, post-workout pain is associated with irritation of pain receptors in the interstitial space, where lymphatic fluid accumulates.”
To reduce these sensations, wearing compression garments and a light massage after exercise is enough.
Have you been training for a long time, but the nagging pain in your limbs is pronounced? You may have varicose veins.
“In people with venous insufficiency (for most it is initial), lymphatic drainage is difficult, which leads to increased swelling compared to a healthy person. Accordingly, pain after training will be more intense and can have various manifestations: not only pain in injured muscles, but also nagging, aching pain,” adds Grigory Bakshirtsev.
In general, fitness classes are beneficial for the health of blood vessels and veins.
“Sport strengthens blood vessels,” reminds Alena Gribanova, an expert in X-Fit group programs in Russia. “But if the load is excessive and/or there are predisposing factors (heredity, hormonal changes), the risk of developing varicose veins will increase significantly.”
Why do my veins hurt when exercising?
Veins themselves cannot hurt.
“The discomfort that patients with varicose veins often experience is caused by impaired lymphatic and venous drainage in the lower extremities,” says Grigory Bashkirtsev. — An increased amount of fluid accumulates in the intercellular space and irritates pain receptors, which leads to nagging pain with varicose veins. If the patient already has an inflamed vein, the inflammatory process will be accompanied by other symptoms.”
With some types of loads, pain after training occurs more often.
“Impact training (high-intensity aerobics and step aerobics, high-intensity running), lifting heavy weights, especially in a standing position, jumping rope, jumping on a stand, burpees, some static yoga asanas - all of this puts additional stress on the veins and leads to the appearance of unpleasant pain symptoms,” says Alena Gribanova.
Excess weight
If you decide to lose weight and start training, then you are on the right track. But at first, pain in the calves after running with increased body weight is a common occurrence. It can continue until you start losing calories and losing extra pounds.
Therefore, be patient and do not put too much stress during classes. It is better to practice walking for the first 2-3 weeks. Moreover, this can be done not only during training, but also at other times. When returning home from work or school, replace a trip on public transport with a walk.
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Varicose veins: risk factors
It is believed that women are more likely to suffer from this disease.
“As confirmed by epidemiological studies in the UK, Russia, and the USA, varicose veins affect both women, starting from a young age, and men. However, in women this disease occurs 15-20% more often than in men, says Alena Gribanova. “I assume this is due to the fact that connective tissue in women is not naturally so dense, hormonal levels, especially during pregnancy, change, and since the amount of circulating blood increases during this period, the load on the veins increases.”
This disease also occurs in men, but somewhat less frequently.
“The development of varicose veins can be promoted by hormonal disorders, cardiovascular diseases, physical inactivity, and obesity,” adds Grigory Bashkirtsev.
Risk factors for varicose veins also include:
- Elderly age.
“Over the years, the muscle corset weakens, it is not able to pump properly (does not have the pumping function necessary to push venous blood) and the elasticity of the veins decreases,” says Grigory Bashkirtsev.
- Lifestyle.
“Firstly, this is nutrition: a lack of plant fiber in food also leads to varicose veins. They are necessary for building the venous wall; their deficiency leads to various gastroenterological dysfunctions, which can affect intra-abdominal pressure, and it affects the quality of the flow of venous fluid,” notes Grigory Bashkirtsev. “Secondly, a sedentary and sedentary lifestyle, and prolonged standing can also negatively affect the health of the veins.”
Plus, with a lack of training, the muscular corset of our body weakens. Venous vessels do not have their own muscular membrane, unlike arteries.
“Venous blood flows from the periphery to the center through a complex valve system, as well as with the help of muscles that perform a pumping function, pushing venous blood higher,” recalls Grigory Bashkirtsev. - If some muscles are not working and pumping properly, other muscles are too tense. The flow of venous blood through them deteriorates, which leads to its stagnation and dilation of the veins.”
- Drinking alcohol and smoking also negatively affect the quality of the venous wall.
Abrupt stop
If you are running and are tired, you may want to stop or even sit down to rest and continue running to the finish line. This is not advisable for the following reasons:
- The energy extracted from ATP for the muscles begins to be processed by the heart, which is harmful for it.
- After 1–2 minutes of rest, processes in muscle tissue fade away, leaving lactic acid in them. Pain in the calves is the first sign of this phenomenon.
Therefore, if you are tired, it is better to cover the rest of the distance on foot, but not take a break.
After jogging, you should also not take a stationary position. Move until your heart rate calms down and another 5-10 minutes have passed. Light walking or relaxation and stretching exercises will help you get your body in order.
Veins hurt: how to structure your workouts
As we wrote above, patients with varicose veins should not give up fitness - physical inactivity can only worsen their well-being. To prevent your veins from hurting after training, it makes sense to review your fitness plan and continue to exercise regularly.
What do doctors recommend?
- Before starting classes, consult a phlebologist. He will select the right compression garment for you with the required compression, which should not be neglected during training.
- Try to eliminate all exercises from a sitting or standing position.
“In those exercises that cannot be eliminated, we try to expose our shins and legs as high as possible (for example: placing them on a platform or hill),” says Grigory Bashkirtsev. Some movements can simply be replaced. “If you have varicose veins, you should not do squats with a barbell and lunges with weights, but you can do leg presses and isolated exercises for the muscles of the lower extremities (flexion and extension exercises),” adds Grigory Bashkirtsev.
- Perform stretching of the Achilles tendon and feet.
“Particular attention should be paid to the soleus muscle. The health of the feet directly affects the coordinated work of the muscles of the lower leg and legs, it is recommended to exercise in orthopedic insoles,” reminds Grigory Bashkirtsev.
- Choose lighter types of loads.
“In the first stages of varicose veins, you can walk, jog, exercise on an exercise bike, elliptical, swimming, water aerobics, Pilates, stretching,” comments Alena Gribanova. — Aerobic types of training will improve the tone of the walls of blood vessels, running and walking will promote contraction of the calf muscles, using the muscular-venous pump of the lower leg, and normalize blood circulation in the vessels by contracting the muscles of the lower leg. During swimming and water aerobics, the load on the lower limbs is reduced, the muscles relax, which provides a massage effect. Stretching helps relax muscles and normalize blood flow. Inverted yoga asanas prevent blood stagnation in the lower extremities.”
Thus, all of the above types of physical activity will help to significantly improve the condition of varicose veins.
- Give preference to exercises in a lying or bending position. Try to make a whole workout out of them.
- Rest properly between sets. Do not walk around the hall, but sit with your legs extended (or place them on an elevated surface) and perform special gymnastics.
“I recommend doing the following exercises before, during and after training: raising your legs up or doing a bicycle exercise while lying on the floor,” advises Grigory Bashkirtsev. - In all these movements, the legs will be elevated, which promotes the outflow of venous blood using gravity. We also activate the muscles a little to improve their pumping function.”
- Train your pelvic floor muscles and abs.
“This will help create the correct intra-abdominal pressure. Normal intra-abdominal pressure affects the quality of venous and lymphatic outflow,” adds Grigory Bashkirtsev.
- Watch your breathing technique.
“With proper breathing, the abdominal diaphragm will work adequately and form the correct intra-abdominal pressure,” recalls Grigory Bashkirtsev. “It will also be useful to practice abdominal or diaphragmatic breathing, when when inhaling and exhaling, the chest does not move, only the stomach is involved.”
- Take care of your foot health. Flat feet and foot dysfunction affect the muscle tone of the lower extremities, which can also have a negative effect on varicose veins. Therefore, it makes sense to do gymnastics for this area.
- Choose the right equipment.
“Wear clothes for training that do not restrict movement, without tight elastic bands that pinch your legs and interfere with normal blood flow in the lower extremities. The soles of your shoes should provide good shock absorption. Wear compression jersey (leggings, knee socks),” adds Alena Gribanova.
- Maintain drinking regime.
“The condition of blood vessels is affected by the water-salt balance of the body; it is important to drink water while playing sports. This will help replenish the fluid that you lose during active sports,” says Alena Gribanova.
Shoes
To position your feet correctly, choose good sneakers. It is inconvenient to run without special clothing or headgear, but it is possible by replacing them with other things. However, your workout won't go far without running shoes. I talked about this in detail in the article “Running and Flat Feet.”
Uncomfortable shoes do not allow your feet to properly contact the surface of the treadmill, prevent you from correctly distributing the load between the muscles, and strain the Achilles tendon . This makes your calves tired.
Running shoes must have the following features:
- Orthopedic shape inside.
- Special structure and sole material.
If the shoes start to spread out to the sides, they are not suitable for running.
Veins hurt after training: how to relieve the condition
To relieve discomfort after exercise, doctors recommend resting in a lying position, raising your legs up (for example, placing your feet on the wall). Warm foot baths will also be helpful.
However, this is a symptomatic treatment.
“To avoid unpleasant sensations after training, you need to make sure that venous stagnation does not occur in the lower extremities,” comments Grigory Bashkirtsev.
For this it is recommended:
- Wear compression garments;
- Eliminate bad habits;
- Monitor your weight - reduce body weight if it is increased;
- Correct hormonal imbalances, etc.
“If you correctly follow all the recommendations, pain will not bother you,” adds Grigory Bashkirtsev.
Food and water
When you exercise, you lose fluid. Therefore, after running you need to drink water, juice, compote or milk. This should be done in small sips using multiple approaches so as not to dramatically increase the blood volume. Lack of water in muscle cells will slow down their recovery after running. Proper nutrition is also very important.
Advice
Pay attention to your diet. Eat foods rich in vitamins (C, E), microelements (potassium, calcium, magnesium). This will improve metabolic processes in the calves.
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