varicose veins lifestyle tips for patients

Overview

Varicose veins are swollen, twisted veins that appear just under the skin, usually on the legs. They happen when tiny valves inside the veins stop working properly, allowing blood to flow backwards and pool.

Yes. About one in three adults will have varicose veins at some point. They become more common as you age.

Anyone can get varicose veins, but they are more likely in women, people over 40, those who stand or sit for long periods, and people with a family history.

Symptoms

Common symptoms

• Aching, heavy or tired legs
• Burning, throbbing or muscle cramping in the lower legs
• Swelling in the ankles and feet
• Itchy or irritated skin over the vein
• Skin colour changes around the vein

Symptoms in children

• Varicose veins are very rare in children. If you notice unusual bulging veins on a child's leg, it is best to have a doctor check them.

Symptoms in older adults

• In older adults, varicose veins may cause more noticeable swelling, skin thinning, and a higher risk of skin sores. The veins themselves are rarely dangerous, but the skin around them can be fragile.

Causes

Main causes

• Weak or damaged valves in the veins
• Increased pressure in the veins from sitting or standing too long
• Hormonal changes, such as pregnancy or menopause
• A previous blood clot (deep vein thrombosis)

Risk factors

• Being female
• Getting older
• Being overweight or obese
• Family history of varicose veins
• Pregnancy
• Jobs that involve long periods of standing
• Lack of regular physical activity

When to see a doctor

See a doctor urgently if:

• If you have a swollen, painful, red or warm leg – especially on one side
• If you develop a sore or skin change on your leg or ankle
• If a varicose vein bleeds and you can't stop it

Book a routine appointment if:

• If your legs feel heavy, achy or tired most days
• If you notice bulging veins for the first time
• If you have mild swelling in your legs at the end of the day

Diagnosis

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

Tests that may be done

• A duplex ultrasound scan is a painless test that uses sound waves to check blood flow and valve function in your veins.

What to expect at your appointment

The ultrasound takes about 15–30 minutes. You will be asked to lie down and sometimes stand while a small probe is moved over your leg. There is no need to fast or prepare, and you can go back to normal activities afterwards.

Treatment

Treatment depends on how much the veins affect your life. For many people, lifestyle changes are enough. For more bothersome veins, there are minimally invasive treatments that close or remove the affected vein.

Self-care at home

• Exercise regularly – especially walking or swimming – to improve circulation
• Raise your legs when sitting or lying down, ideally above heart level
• Avoid standing or sitting still for long periods
• Wear compression stockings if recommended by a doctor
• Maintain a healthy weight

Medical treatments

Your doctor may suggest a medical treatment to close, seal or remove varicose veins. These include endothermal ablation (using heat inside the vein), sclerotherapy (injection of a foam solution), or surgery. These procedures are done under local or general anaesthetic and aim to improve symptoms and appearance. The right option depends on your individual case.

When is surgery considered?

Surgery might be considered if veins are very large, causing skin ulcers, or if other treatments haven't worked. Modern techniques are less invasive than before, but recovery time varies.

Living with this condition

Wear loose clothing and comfortable shoes. Try to take short walks every couple of hours. When resting, put your feet up. Avoid hot weather and hot baths, which can make veins relax and bulge more.

Lifestyle tips

• Keep your legs moving – ankle flexes and heel raises help pump blood
• Elevate your legs whenever you can – even 10 minutes helps
• Avoid crossing your legs when sitting
• If you stand for work, shift your weight and walk in place
• Stay hydrated and avoid constipation, as straining increases pressure in the veins

Diet and exercise

A heart-healthy diet low in salt can help reduce swelling. High-fibre foods, fruits, vegetables and plenty of water keep your bowels regular and reduce straining. Aim for at least 30 minutes of moderate activity on most days, like brisk walking, cycling or swimming.

Mental health and emotional wellbeing

Living with visible varicose veins can affect how you feel about your legs. It's common to feel self-conscious or frustrated. If these feelings are strong or stop you from enjoying life, talk to your doctor or a counselling service. You are not alone.

Prevention

You can't always prevent varicose veins, especially if they run in your family. But regular movement, a healthy weight, and avoiding long periods of standing or sitting can reduce your risk and slow their progress.

Complications

If left untreated

• Skin changes – such as hardening, discolouration or eczema
• Lower leg ulcers (open sores)
• Bleeding from a varicose vein
• Superficial thrombophlebitis – a blood clot in a vein just under the skin
• In rare cases, deep vein thrombosis (DVT) – a clot in a deeper vein

Long-term outlook

Most varicose veins stay manageable and don't cause serious problems. With the right care – including lifestyle changes and treatment if needed – most people get good relief. Even when veins are large, modern treatments have high success rates and quick recovery times.

Find support

Local organisations

• NHS ↗ · United Kingdom
• British Heart Foundation ↗ · United Kingdom

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