How to Prevent and Relieve Varicose Veins: Tips for Healthier, Lighter Legs
Varicose veins are more than just a cosmetic issue. They can cause discomfort, leg pain, heaviness, cramping, swelling, and even a burning sensation in the soles of your feet. At Clínica CIME, we understand how this condition can affect your quality of life. That’s why we’ve created this comprehensive guide to help you prevent and relieve varicose veins with effective, practical tips.
What Are Varicose Veins and Why Do They Appear?
Varicose veins are dilated veins that have lost their ability to efficiently return blood to the heart. They usually develop in the lower limbs due to a combination of factors, including:
- Genetics
- Hormonal changes
- Pregnancy
- Being overweight
- Birth control pills
- A sedentary lifestyle
- Tight clothing or high heels
Varicose veins are much more common in women (over 70% of cases), although men can also suffer from them over time.
Common Symptoms of Varicose Veins
- Heavy, tired legs, especially at the end of the day
- Nighttime cramps
- Swelling (edema) in the ankles or feet
- Itching or burning sensation in the soles
- Visible or bulging veins on the legs
How to Prevent and Relieve Varicose Veins
- Elevate Your Legs Whenever Possible
Help your veins return blood to the heart by elevating your legs above heart level for at least 15-20 minutes daily:
- Prop your legs up on a sofa or cushions
- Sleep with pillows under your legs to keep them raised overnight
This position promotes venous return and reduces swelling and discomfort.
- Avoid a Sedentary Lifestyle
If you sit at a desk for long hours:
- Move your toes and feet inside your shoes every 30 minutes
- Stretch your legs and walk for a few minutes each hour
- Use a footrest to alternate support between your legs
Regular movement improves circulation and prevents blood pooling.
- Choose Comfortable Clothing and Shoes
- Avoid tight pants, shapewear, or synthetic fabrics
- Stay away from high heels—opt for flat or supportive shoes
- Choose loose, breathable clothing
- Don’t Cross Your Legs While Sitting
Crossing your legs restricts blood flow, which can worsen or trigger varicose veins.
- Keep your feet flat on the floor and your legs slightly apart
- Use a small footstool if you spend long periods standing
- Avoid Excessive Heat on Your Legs
Heat dilates the veins, worsening symptoms. Avoid:
- Standing close to heaters or radiators
- Prolonged sun exposure (use umbrellas or cool sea dips)
- Hot baths, saunas, or hot wax hair removal
- Stay Active and Maintain a Healthy Weight
Obesity and inactivity are two major risk factors.
- Engage in light physical activity like walking, swimming or cycling
- Avoid standing or sitting for too long
- At Clínica CIME, our specialists can also create a personalized nutrition plan if needed
When Should You See a Doctor?
If you notice persistent pain, swelling, visible veins, or burning sensations, it’s time to see a vein specialist. At Clínica CIME, we offer non-invasive and effective treatments such as:
- Sclerotherapy
- Laser therapy for varicose veins
- Regenerative treatments for circulation
We’ll evaluate your condition and design a treatment plan tailored to your needs.
Personalized Medical Care at Clínica CIME
At our centers in Barcelona and Badalona, we offer:
✔️ Experienced aesthetic doctors specialized in vein care
✔️ Advanced technology and minimally invasive techniques
✔️ Compassionate and personalized patient attention
We’re here to help you feel confident in your body—starting with your legs.
Book Your Free Informative Consultation
Do your legs feel tired, swollen or heavy? Do you want to reduce varicose veins naturally and safely?
Book your consultation at Clínica CIME today—no obligation, just expert advice and personalized care.