Browse all topicsSee what's new

How to Prevent and Eliminate Varicose Veins: 4 Tips That Work

Varicose veins are a common problem for many people.

Researched, written by Amber & The Team
Updated on July 9, 2023

Woman Touching Painful Varicose Veins

// We recommend helpful products in our articles. Read our full disclosure here.

Your subscription could not be saved. Please try again.
Your subscription has been successful!

It's good to KNOW.

Subscribe to our newsletter for new, health-improving topics.

Varicose veins are a condition that many people develop as they age, and pregnancy can trigger the development of these swollen areas on your skin.

While there is no foolproof way to prevent varicose veins from forming, there are steps you can take to prevent existing veins from worsening and to delay problems with veins for as long as possible.

If you already have them in place there’s no way to prevent further progression but following these simple tips for living a healthy lifestyle now will help delay problems from getting worse.

If you are worried about your veins, it is important to be cautious when selecting who treats them.

You could end up with a doctor that does more harm than good if they’re not experienced in treating this type of condition or just doesn’t care at all for what’s going on inside your veins.

Especially for more severe cases, it is important to be comfortable and confident in your clinic’s choice.

If you live in a big city, it may be easier to find someone more experienced.

Los Angeles, New York, or a Phoenix vein clinic could offer a great variety of services that can help you get rid of your varicose veins for good.


Can you prevent varicose veins?


Varicose veins are caused by a variety of factors, some of which are out of your control.

However, there are some lifestyle changes you can make to prevent varicose veins from worsening.

For example, avoid sitting or standing for long periods of time.

Have to sit or stand for extended periods of time?

Remember to take regular breaks often, move around and gently stretch your legs.

Maintain a healthy weight and avoid tight clothing that restricts blood flow.

Exercise regularly to improve circulation.

And if you have varicose veins, avoid direct sunlight and hot tubs, as they can worsen the condition.

By making these simple changes, you can help prevent varicose veins from becoming a bigger problem.

Here are some recommended tips that can help you!


How To Prevent Varicose Veins


1. Avoid long periods of standing or sitting


Prolonged sitting or standing can lead to a condition called venous insufficiency, in which blood flow is impaired due to weakened valves in the veins.

Venous insufficiency can cause the pressure in your veins to rise, resulting in blood pooling around your ankles, and your feet and calves, which can get swollen and achy.

One of the most effective treatments is simply moving around frequently.

This helps to decrease venous pressure and improve circulation.

If you are unable to move around often, there are still things you can do to help improve your symptoms.

Exercises such as peddling your feet, stretching your ankles, or bending your knees can all help to promote better blood flow.

Additionally, elevating your legs several times a day can also be helpful in reducing swelling and pain.

While venous insufficiency can be a nuisance, there are ways to lessen the symptoms and improve your quality of life.


2. Wear compression stockings


Vein valves need certain positions carefully maintained or else they can become misaligned which causes all sorts of nasty problems like difficulty walking as well swelling up around key joints.

Compression socks can help with these issues.

Cramped muscles can be extremely painful, making it difficult to get a good night’s sleep.

For people who experience regular cramping, wearing compression during the day can help to reduce the severity of nighttime cramps.

There are four levels of compression, from mild to extra firm, and it is important to choose the right level for your needs.

Mild compression is often sufficient for people with minor vein damage, while those with more severe damage may need moderate, firm, or extra firm compression.

For best results, it is always a good idea to consult with your physician before choosing a compression level.

Wearing supportive compression during the day can help you to experience fewer night cramps and get the restful sleep you need.


3. Live a healthy lifestyle


Varicose veins are a common problem for many people.

They develop when the valves in your leg’s small blood vessels become weak and dilated due to chronic hypertension, genetics, or hormonal changes.

You cannot control these risk factors but you can still take steps towards healthier living which will help prevent further damage.

Eating healthy foods such as complex carbohydrates will help you avoid these complications more so than anything else because it provides nutrients needed by our bodies including fiber; however, drinking plenty of water throughout each day is important too.

Proper hydration means healthier circulation within all parts of your body.


4. Incorporate exercise into your routine


Exercise is an important part of maintaining healthy veins.

Walking and yoga are two great options for keeping your veins healthy.

Walking is a low-impact form of exercise that helps to improve circulation and prevent the pooling of blood in the veins.

Yoga is another good option, as it can help to increase the flexibility of the veins and reduce the risk of inflammation.

Inversions, such as headstands, shoulder stands, and Legs-Up-the-Wall Pose, are particularly beneficial for preventing varicose veins.

These poses help to bring the feet higher than the heart, which encourages blood flow and prevents pooling.

By incorporating these exercises into your routine, you can help to keep your veins healthy and prevent varicose veins.

Scroll down for more tips below.

Co-authors at

"We love to research problems, examine studies, analyze solutions, and share with you ideas that make life healthier. You can learn about us and our editorial standards here.

Have suggestions or feedback to share? Send us a message."