How to prevent varicose veins when standing all day

Standing all day contributes to the development of varicose veins. With proactive measures, you can reduce the risk and improve your vascular health. 

What are the risk factors for varicose veins?^1-3,5,8,9 

Varicose veins are tortuous, enlarged veins that are usually found in the legs. Tiny valves in these veins open as blood flows toward your heart, then close to stop blood from flowing back. If these small valves become damaged or weak, blood can flow backwards and pool in the vein, causing the veins to stretch or twist, leading to varicose veins. 

Varicose veins are not simply a cosmetic concern. They can cause aching, pain and discomfort, may significantly affect quality of life, and sometimes lead to more serious health problems. 

Prolonged standing and obesity are the major causes of varicose vein disease. 

Varicose veins develop for various reasons including: 

• Age 

• Family history 

• Being a woman 

• Pregnancy 

• Obesity 

• Hormonal replacement or contraception therapy 

• Prolonged standing or sitting 

• Trauma to the leg 

Why does prolonged standing promote the appearance or aggravation of varicose veins?^2,4,9 

Standing for a long time makes it harder for your blood to travel in your leg veins against gravity. This causes the pressure in your veins to rise, which can eventually cause blood to pool around your ankles, and your feet and calves can get swollen and achy. Thus, the constant pressure that prolonged standing puts on the veins in the lower body in decreasing blood circulation in your legs, may increase your risk for developing varicose veins. 

This is why jobs that require standing on your feet for most of the day, such as those in health care or factory work, may increase your risk of getting varicose veins and other venous disorders, as well as impacting on the progression of the varicose vein disease. Indeed, occupations that require prolonged standing such as those of teachers, clerks, dealers, laborers, road cleaners, receptionists, security guards, and nursing staff, have been shown to be a key factor in the high prevalence rates of varicose veins in both males and females regardless of age. 

What practical tips can help to prevent varicose veins even when your daily routine involves prolonged standing?^2-5,8 

Some risk factors, such as family history or age, are not possible to avoid, but you can prevent existing varicose veins from worsening and adopt a healthy lifestyle to delay problems with veins as long as possible. 

Improving blood circulation is key to preventing the development of varicose veins, especially if your job requires you to stand all day. 

Maintain a healthy weight 

Maintaining a healthy weight reduces the pressure exerted on your veins, particularly those in your lower body and can significantly reduce the likelihood of developing varicose veins. A well-balanced body weight promotes better circulation, ensuring sufficient blood flow throughout your legs and reducing the risk of blood pooling or blood clot formation over time.  

To maintain a healthy weight, it is recommended to adopt a balanced diet with fruits, vegetables, lean proteins, and whole grains, along with controlled portions. Fiber helps to prevent constipation, which can put unnecessary pressure on your veins, potentially leading to varicose veins. Avoid foods high in salt that can cause water retention, an issue that can put additional pressure on your veins and hamper circulation. It can also be useful to: 

• Maintain hydration: to help control hunger and maintain your blood a thin consistency, which aids in preventing clots and ensures smooth circulation. 

• Adopt consistent sleep patterns: to help regulate hormones related to hunger and satiety. 

• Regularly exercise: to help to burn excess calories and maintain a healthy weight. 

• Reduce stress: through relaxation techniques to help prevent overeating and emotional eating. 

• Regularly check-up: regular health check-ups and screenings can help detect weight-related health conditions early. 

Switch positions, take breaks, and elevate your legs 

Incorporating breaks and changing positions throughout the day can significantly help you prevent varicose veins and boost leg circulation. Here are some guidelines to prevent varicose veins when standing all day: 

• Every 30 minutes: try to change your position. If you have been standing, briefly walk or shift your weight from one foot to another. 

• Every 1-2 hours: try to sit down and elevate your legs for at least 15 minutes, above the heart, to break the gravity circle. This enables the force of gravity to assist in blood flow, alleviating the strain on your veins and enhancing circulation. Ideally, this should be done at least 3 times a day, particularly if you have been standing for prolonged periods. 

• Every 2-4 hours: do some light stretching or exercises. Pointing and flexing your feet, for instance, can help to pump blood out of your legs. 

Exercise regularly 

Regular exercise is essential in preventing varicose veins, especially for individuals who spend most of their day standing. Exercise mainly targeting the legs can enhance blood circulation and maintain blood flow in twisted veins, reducing the chances of blood pooling in the veins, leading to varicose veins. Moreover, exercise strengthens the leg muscles, which is crucial as these muscles aid in adequately functioning veins. 

Here are examples of practical exercises you can incorporate into your routine to help prevent varicose veins:  

• Walking: improves circulation and strengthens the calf muscles, promoting healthier veins. 

• Leg lifts: work the muscles in your thighs and calves. By strengthening the leg muscles, better blood circulation is promoted. 

• Cycling or using a stationary bike: significantly boosts leg circulation and strengthens the calf muscles. 

• Lunges: work multiple muscle groups in your legs, including the hamstrings, quadriceps, and calves, which promotes better circulation. 

• Squats: highly beneficial for the legs, they strengthen your calves, thighs, and glutes, and improve blood flow. 

Wear compression stockings 

Wearing compression stockings is a practical and effective method to prevent varicose veins and promote better leg circulation. These specially designed socks or stockings exert gentle pressure on your leg muscles, helping to improve blood flow and reduce swelling. It is recommended to: 

• Wear them daily. 

• Put them on in the morning. 

• Wear them throughout the day. 

• Replace them regularly. 

What about venoactive drugs?^1,5-8 

Venoactive drugs or phlebotonics have been available for the treatment of symptoms of varicose veins for decades. These include: 

• Saponins, such as the horse chestnut seed extract. 

• Flavonoids such as rutosides, diosmin, and hesperidin. 

• Other plant extracts such as French maritime pine bark extract.  

Venoactive drugs decrease capillary permeability, reduce release of inflammatory mediators, and improve venous tone as well as blood circulation. They can be used alone or in conjunction with interventional treatment of varices such as sclerotherapy, surgery, or endovenous treatments, to improve the symptoms and signs of varicose veins. 

Please consult your doctor to evaluate your situation and the right treatment.