varicose veins self care basics

Overview

Varicose veins are swollen, twisted veins that usually appear on your legs. They often look blue or dark purple and may bulge out from the skin. They happen when the tiny valves inside your veins become weak and allow blood to flow backwards and pool in the vein.

Yes. Varicose veins affect about 1 in 3 adults in the UK, and they become more common as you get older.

Anyone can get varicose veins, but they are more common in women, people aged over 40, pregnant women, and people who spend a lot of time standing.

Symptoms

Common symptoms

• Large, bulging veins that look twisted or rope-like
• An aching or heavy feeling in your legs
• Swelling in your feet and ankles
• Itching or tingling around the veins
• Leg cramps, especially at night
• A burning or throbbing feeling in your lower legs

Causes

Main causes

• Inside your veins, tiny one-way valves stop blood from flowing backwards. If these valves become weak or damaged, blood can pool in your veins.
• The pooled blood makes the vein stretch, swell, and twist, causing varicose veins.

Risk factors

• Being female
• Getting older
• Pregnancy – especially in the later months
• Being overweight or obese
• Standing or sitting for long periods
• A family history of varicose veins

When to see a doctor

See a doctor urgently if:

• If you have bleeding from a vein, a skin ulcer, or sudden severe symptoms mentioned in the emergency list
• If your leg is swollen, red, hot, and painful – this could be a blood clot

Book a routine appointment if:

• If self-care is not helping after several weeks
• If the veins are painful or affect your daily life
• If you are worried about how they look
• If you have changes in skin colour, hardening, or a rash near a vein

Diagnosis

A doctor or nurse usually diagnoses varicose veins by looking at your legs and asking about your symptoms. They may feel the veins and check for swelling.

Tests that may be done

• A duplex ultrasound scan – a safe, painless scan that uses sound waves to look at blood flow in your veins.

What to expect at your appointment

The examination is quick and simple. You may be asked to stand so the veins fill with blood. The doctor will explain the results and talk with you about whether any treatment is needed.

Treatment

Treatment depends on how painful or severe your veins are. For most people, simple self-care is the first step. If that isn’t enough, there are several safe, effective medical treatments that can close or remove the affected veins. Your doctor will help you choose the best option for you.

Self-care at home

• Move more – walk every day and change position regularly, especially if you stand or sit at work.
• Raise your legs – when sitting or lying, rest your legs on a stool or cushions so they are above your heart.
• Wear compression stockings or socks if your doctor recommends them – they apply gentle pressure to help blood flow.
• Avoid tight clothes that squeeze your waist or legs.
• Apply a cool cloth or use a moisturiser to soothe itchy areas.
• Keep a healthy weight and do regular low-impact exercise like swimming or cycling.

Medical treatments

Medical treatments are carried out by specialists. They include minimally invasive procedures like laser or radiofrequency treatment, injection therapy (sclerotherapy), and in some cases, keyhole surgery to remove the vein. These are all short procedures with little downtime. Your doctor will explain what is happening and look after your comfort.

When is surgery considered?

Surgery is usually only considered if you have severe symptoms, skin damage, or complications like bleeding or ulcers, and if other treatments have not worked.

Living with this condition

Living with varicose veins is about making small, consistent habits part of your day. Take a short walk at lunch, put your feet up after work, and choose well-fitting shoes. Try not to sit or stand still for more than an hour at a time.

Lifestyle tips

• Stay active – aim to move for at least 30 minutes most days.
• Maintain a healthy weight to reduce pressure on your veins.
• Elevate your legs whenever you can.
• Wear compression stockings if they are prescribed for you.
• Avoid wearing high heels for long periods – flat shoes help calf muscles pump blood.

Diet and exercise

A balanced diet with plenty of fibre helps prevent constipation, which can pressure your veins. Some people find that reducing salty foods helps with leg swelling. Drinking enough water is also important. For exercise, walking, swimming, and cycling are gentle on the legs and help blood circulation.

Mental health and emotional wellbeing

Varicose veins can sometimes make people feel self-conscious or anxious, especially if they are very visible. You may also feel frustrated by aching legs while doing your daily activities. These feelings are normal and understandable. Talking to someone you trust, or joining a support group, can help you cope. If the emotional impact feels heavy, talk to your healthcare provider – they can point you to the right support.

Prevention

You can’t always prevent varicose veins, especially if they run in your family. But you can lower your risk and stop them from getting worse by staying active, keeping a healthy weight, and not standing still for long periods.

Complications

If left untreated

• Skin damage – the skin around the vein can become discoloured, hardened, or itchy.
• Ulcers – slow-healing sores that usually appear on the skin near the ankle.
• Bleeding – a varicose vein close to the surface can bleed if bumped or cut.
• Blood clots – a condition called superficial thrombophlebitis (inflammation and a clot in a vein near the surface) or, rarely, a clot in a deeper vein (DVT).
• Pulmonary embolism – a very rare but serious condition where a clot travels to the lungs and causes breathing problems.

Long-term outlook

The outlook for most people with varicose veins is very good. They are not usually dangerous, and with simple self-care and, if needed, one of the modern treatments, most symptoms can be greatly improved. Taking action early can prevent complications and help you feel comfortable and confident.

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