Improve circulation in your legs while binge watching

Binge watching your favorite series or games this week? . . . Avoid painful legs!

Are you in to Game of Thrones or the Handmaid’s Tale? Maybe you are an avid NFL or MLB fan and can’t wait for a day to lounge around and catch up on the series, or binge all the games in the line-up for the day. Sounds like and amazing day for a lot of people, however, prolonged periods of sitting or standing in a stationary position can have an adverse effect on the circulation in your legs. This sedentary activity pared with poor food and beverage choices, can increase a person’s risk of lower extremity pain, aching legs, leg discomfort, ankle swelling, and increase the potential for blood clots. Don’t panic, I am not suggesting that you not watch what you enjoy, but I am suggesting you take a few breaks from the couch potato position to get the blood moving again. Instead of training the dog to get your next beverage out of the fridge, try some low impact exercises while you walk to and from your next snack. The following exercises will help improve the circulation in your legs and prevent your favorite show from becoming an enemy.

 

Leg exercises to improve leg circulation

  • Calf raises: From a standing position, with your legs slightly bent at the knee, flex your calf muscles pushing your weight onto the balls of your feet, squeezing your calf muscles until you are on your tip toes, and then relax back down with your feet on the floor. 8 – 10 repetitions each hour.
  • Straight leg raises: From a standing or lying down position. Flex your foot up, knee straight, engage your quad (thigh muscle) and raise your leg off the ground about 30 – 45 degrees. Hold it momentarily there and then relax it back down to the floor. 8 – 10 repetitions each hour.
  • Squats: For this one, you don’t even need to take your eyes off the screen. Stand in front of your chair or couch, feet shoulder width apart, with your heels just about touching the front of the surface you are sitting on. Keeping your head up (so you don’t miss your show), bend at the knees and hips as if you are sitting back down, stopping the motion just before your bootie hits the cushion. Then stand back up pushing your weight through heels and squeezing your thigh muscles and back side until you are standing tall. 5 – 10 repetitions each hour.

If these exercises are too strenuous, please do not try them and cause further harm to yourself. Consider evaluation by a qualified lower extremity vein and vascular specialist for thorough evaluation and suggestions of alternate ways to improve your venous health.

I have spider veins that hurt!

By Jilanne Rose, DNP ANP-BC | May 9, 2019 | Comments Off on I have spider veins that hurt!

Question: I have spider veins on my legs and they really hurt to the touch. Can that be dangerous to my health? Answer: In the large picture, pain associated with spider veins is not life threatening.  It would be worthwhile to have an evaluation by a qualified provider to see if these spider veins are…

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By Jilanne Rose, DNP ANP-BC | Apr 25, 2019 | Comments Off on I have had a blood clot before and I am worried.
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By Jilanne Rose, DNP ANP-BC | Apr 21, 2019 | Comments Off on Sclerotherapy before endovenous laser vein treatment?

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By Jilanne Rose, DNP ANP-BC | Mar 21, 2019 | Comments Off on Same pain, new location
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I’m having the same pain that I had before my ablation procedure, except it is in a different new location. How long will this go on? Question:  It’s been 2 months since my GSV endovenous laser ablation procedure. I have the same pain that I had before the procedure, except it’s in a new location.…

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By Jilanne Rose, DNP ANP-BC | Mar 14, 2019 | Comments Off on Circular wound with redness

I recently had the VNUS procedure done (both legs, multiple veins).  Is it normal to have open, circular wound with redness and slight weepiness? Question: All of the other areas are healing nicely, but the area on my shin (a bit off center) has a much larger wound. It has been quite red in the…

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By Jason Babcock, MBA CMPE | Feb 12, 2019 | Comments Off on Get rid of my varicose veins
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By Jilanne Rose, DNP ANP-BC | Feb 12, 2019 | Comments Off on I injured my varicose vein over my knee, what should I do?
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Question: I knelt down the other day and injured the large varicose vein over my knee. It bruised quickly and felt very sore, so I put a pressure bandage on it. Since then, the vein bruise has spread and is now about 12″ up my thigh. It is very red, and I’m not sure what…

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By Jilanne Rose, DNP ANP-BC | Jan 15, 2019 | Comments Off on What Treatment Options Are Available For My CVI?
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Question: What treatment options are available for my CVI? I can’t sit or stand in one place and I have heavy, aching legs all of the time. I started to have achy, heavy leg feelings about a month after I sprained my right ankle and scratched my left knee last April. I was diagnosed with…

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By Jilanne Rose, DNP ANP-BC | Jan 10, 2019 | Comments Off on Q&A: During my EVLT, I could smell and taste a slight “burning” odor plus I was dizzy during my procedure. Is that normal?

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About Jilanne Rose, DNP ANP-BC

Jilanne is Phoenix Metros only Doctorate Nurse Practitioner that has been trained extensively by a Cardiothoracic & Vascular Surgeon, an Interventional Radiologist, and an Interventional Cardiologist. Dr. Rose is highly regarded by patients and physicians who seek her out because of her expertise in vein disease, her commitment to compassionate care, and her excellent success rates. As a peripheral vascular specialist that has performed well over 10,000 vascular interventions, Dr. Rose is dedicated to helping patients achieve a pain free, healthy and happy life.