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How Does Elevating Legs Benefit Circulation?
Elevating your legs isn’t just relaxing. It also greatly benefits your circulation. Learn more:
Do you deal with tired, achy legs at the end of the day? Are you noticing leg swelling, bulging varicose veins, or clusters of tiny red or blue veins called spider veins? These may be signs of chronic venous insufficiency (CVI), a progressive condition where blood has trouble flowing back up from your legs to your heart.
Known as vein disease, this vein issue affects millions of Americans, yet many people brush off the symptoms as “just getting older.” But venous insufficiency isn’t just a cosmetic concern; it’s a real medical condition, and the good news is that help is available.
If you’re wondering what causes chronic venous insufficiency or how to reverse the symptoms, this article offers six proven strategies to feel better, and why seeing a board-certified vein doctor is often the most effective step.
If your legs feel heavy, achy, or restless, or if you're noticing bulging varicose veins or clusters of spider veins, pay attention. These symptoms are often your body’s way of signaling poor circulation due to underlying vein disease. At Center for Vein Restoration (CVR), our board-certified vein doctors are experts in diagnosing and treating vein problems with compassion and precision. Don’t wait—take the first step toward healthier legs by booking your vein evaluation now.
📞 Call CVR at 240-965-3915
📅 Or book online HERE
CVI happens when the tiny valves inside your leg veins stop working properly. Normally, these valves help blood flow upward toward the heart. But when they weaken or become damaged, blood can pool in your legs, leading to varicose veins, swelling, and discomfort.
Common causes of CVI include:
According to the Cleveland Clinic, chronic venous insufficiency is a common condition, with varicose veins affecting approximately one in three adults. Additionally, about 1 in 50 of those cases progresses to chronic venous insufficiency each year. CVI becomes more likely with age, especially after 50, and affects approximately one in 20 adults overall.
1. Get Moving
One of the simplest ways to relieve symptoms of venous insufficiency is to stay active. Walking, biking, or even light stretching helps improve circulation in your legs. Exercise strengthens the calf muscles, which act as a pump to move blood back toward the heart.
A 2020 study in Archives of Medical Science, as reported by the National Library of Medicine (NIH), examined the impact of physical activity levels on chronic venous insufficiency symptoms, including pain, fatigue, and quality of life. Among patients, those who engaged in moderate-intensity activity experienced significantly less pain and fatigue compared to those who engaged in low-intensity activity. No added benefit was found with vigorous exercise, suggesting moderate activity is optimal for managing CVI. The study supports the addition of exercise as part of conservative treatment for vein disease.
Pro tip: Aim for 30 minutes of walking a day. If you sit at a desk for long periods, set a reminder to get up and move every hour.
2. Elevate Your Legs
When you lie down with your legs elevated above your heart, gravity helps blood flow more easily out of your legs. This simple change can help reduce pressure in your veins and alleviate symptoms such as swelling and discomfort.
Healthline recommends elevating your legs several times a day for 15 to 30 minutes to reduce venous pressure and improve symptoms.
Try this: Lie back on a couch or bed with your legs propped on pillows or a wedge pillow to get the most benefit.
3. Wear Compression Stockings
Compression therapy is one of the most effective non-surgical treatments for venous insufficiency. Special stockings apply gentle pressure to your legs, helping blood move upward and preventing pooling.
These are not regular socks. Compression stockings are medically designed and often recommended by CVR vein specialists because compression stockings can ease symptoms such as aching, heaviness, and swelling, and may even slow the progression of vein disease.
Important note: One size does not fit all. A CVR vein specialist can guide you from the comfort of your home about the right level of compression for you, using our convenient telemedicine program. Patients who face challenges with transportation or getting time off from work value the convenience of consulting a vein specialist about compression without needing to travel.
Need help scheduling your telemedicine appointment with CVR? Call your local Center for Vein Restoration vein clinic or speak to a helpful Patient Services Representative by calling 240-965-3915.
4. Maintain a Healthy Weight
According to Healthline, losing weight can help alleviate pressure on your veins, enhance blood flow, and mitigate symptoms such as pain and swelling associated with varicose veins. While weight loss won’t make varicose veins disappear, it can make treatments like sclerotherapy or laser therapy more effective.
5. Avoid Long Periods of Sitting or Standing
If your job requires sitting at a desk or standing for hours, you're at higher risk of developing vein problems. Staying in one position too long can make it harder for blood to circulate properly.
Simple strategies to help your veins:
Harvard Health recommends these adjustments to support better vein health and prevent symptoms from worsening.
6. See a Vein Specialist for Treatment
While lifestyle changes can help manage mild symptoms, they can’t reverse the damage caused by CVI. The most effective and lasting solution? Minimally invasive vein treatment from a vein expert.
At Center for Vein Restoration, our board-certified vein doctors specialize in diagnosing and treating chronic venous insufficiency, varicose veins, spider veins, and other vein problems using the latest technology in a comfortable outpatient setting.
CVR’s modern vein treatments take less than an hour and require little to no downtime. Options may include:
These procedures work by sealing off damaged veins, allowing healthy ones to take over and restore proper circulation. According to NIH, these techniques have high success rates and low complication risks.
Best of all? Patients often report significant improvements in symptoms, such as leg pain, swelling, and fatigue, as well as cosmetic improvements in the appearance of their legs.
Leg cramps at night, swelling by the end of the day, or skin changes near your ankles might seem like small annoyances, but they could be early signs of a serious vein issue. The earlier you address these symptoms, the better your long-term outcome. Center for Vein Restoration is home to more than 110 of the most trusted vein clinics in the country, ready to guide you with the care you deserve.
Get answers (and relief!) by first booking an appointment with CVR’s experienced vein care team.
1. What are the early signs of chronic venous insufficiency (CVI)?
Early symptoms of CVI can include tired, heavy, or achy legs, swelling (especially by the end of the day), bulging varicose veins, spider veins, and night cramps. These signs are often overlooked but can indicate poor circulation due to underlying vein disease.
2. What causes chronic venous insufficiency, and who is at risk?
CVI occurs when the valves in your leg veins weaken or become damaged, making it harder for blood to flow back to the heart. Aging, pregnancy, obesity, prolonged sitting or standing, a family history of vein problems, and past blood clots (DVT) can all increase your risk.
3. Can lifestyle changes really help with vein symptoms?
Yes—moderate physical activity, elevating your legs, wearing compression stockings, maintaining a healthy weight, and avoiding long periods of sitting or standing can all ease symptoms. However, while these changes help manage discomfort, they can’t reverse the underlying damage.
4. How do compression stockings work, and do I need a prescription?
Compression stockings gently squeeze your legs to support blood flow and reduce swelling and aching. They come in different strengths, so it’s best to consult with a vein specialist, like those at Center for Vein Restoration, who can recommend the right fit and compression level.
5. What treatment options are available if lifestyle changes aren’t enough?
If symptoms persist or worsen, minimally invasive treatments such as laser ablation, radiofrequency ablation, sclerotherapy, or VenaSeal may be recommended. These outpatient procedures offered at Center for Vein Restoration are safe, quick, and effective, with most patients experiencing fast relief and minimal downtime.
Elevating your legs isn’t just relaxing. It also greatly benefits your circulation. Learn more:
