(1) lifting action: first lift the toes and tilt to the left, then lift the heels and tilt to the left; Then lift your toes and heels in turn, but this time to the right. And so on * * * line 10 times.
(2) Lift: Lift the foot edge to one side and keep it at 10 s. ..
(3) Swing action: Turn over to flex and extend the foot joints. Each foot 10 times.
(4) Circle movement: straighten the leg and rotate the foot around the joint from the calf for 65438 0 min outward and 65438 0 min inward, alternately.
Auxiliary tools: intravenous sling Bulling intravenous sling is actually a stretchable gymnastics sling, which is connected with socks to prevent the sling from slipping off the feet during training and is convenient for beginners to train. Socks can be covered with pressure socks or bandages, and both ends of the sling are made into traps. Trainers can hold the trap with both hands and stretch in a comfortable posture. Although the equipment is simple, it can be used for various trainings.
2. Physical exercise for venous diseases. Physical exercise can not only improve venous symptoms, but also aggravate the condition, so there are two kinds that are worth recommending and not worth recommending.
(1) Swimming: Swimming is almost an ideal exercise for patients with venous diseases. The pressure of water is like an elastic bandage of venous system, which promotes venous blood to return to the heart, which is also one of the therapeutic purposes of venous diseases.
If there are signs of cardiac insufficiency and/or arrhythmia, cardiovascular examination should be carried out first. Increased blood flow to the heart will aggravate the right heart load, while cold stimulation will cause arrhythmia.
Water will take away a lot of heat from human body, and the water temperature should be a moderate area higher than 3 1℃, and the minimum temperature should not be lower than 30℃. There is no obvious difference between this time and moderate water temperature. For water gymnastics with a small amount of exercise, the water temperature should be >: 32℃
(2) Entering the water: It is recommended to walk or tread on the shore, shoal and shallow water first.
Be careful that the skin is scratched by the bottom of the pool. Skin damage can lead to infection.
(3) Kneip Spa: Walking on the grass still stained with dew in the morning, or watering a certain part of the body with cold water to strengthen the tension of veins.
(4) Long-distance skiing: a recommended type of exercise, which can move joints regularly without adding extra load to joints.
(5) Running: Choose flat-bottomed sports shoes, which will not cause harm. It is best to run on the ground with good elasticity.
(6) Venous walking: When walking, the body needs to maintain a certain state of tension, so as to activate calf muscles, increase the exercise capacity of joints, and promote blood return to the heart. Venous walking has a wide range of applications. Training intensity: 2 ~ 3 times a week, 30 min each time.
For patients with health risks or the elderly, doctors should be allowed to evaluate before starting training, and do a good job in publicity and education about sports. Wear comfortable, loose and breathable clothes when exercising. Pay attention to the fit of shoes, and choose sports shoes that do not interfere with the activities of upper leg joints.
(7) Cycling: Non-competitive cycling is an effective exercise method. When riding a bicycle, the weight borne by the legs, including the joint structure, is less than that when standing or walking. With the foot stepping on the pedal alternately, muscle strength is exercised, and the gastrocnemius pump from the calf joint is also activated rhythmically.
Patients are not suitable for competitive riding, but they can be corrected by wearing medical compression stockings. Rauschenbach also made a special study on this field in his paper and summarized the results. The results show that cycling can significantly alleviate the symptoms of chronic venous insufficiency, and the quality of life has been greatly improved after training. The wearing compliance of pressure stockings is very high, and wearing them does not hinder riding. The author is also conducting a parallel study on running.
(8) Ball Games: As a form of collective sports, ball games should play less types that may cause trauma and do not need to accelerate or brake.
Tennis: It is best to choose doubles, which can greatly avoid running at full speed and making an emergency stop.
Try to stay away from traumatic sports such as football, rugby and basketball.
(9) Strength-type exercise: Valsalva exercise is often needed in the process of strength-type exercise, which can lead to the increase of intra-abdominal pressure. This kind of high pressure can be transmitted to the venous system, which is a major pathophysiological factor causing varicose veins, so patients with venous diseases are not suitable for strength exercise. In strength training institutions, the training of breathing patterns should be taken as an important organizational part to train participants to exhale when carrying loads.