Blood flows slowly from the veins in your legs back to your heart. Due to gravity, blood tends to pool in your legs, primarily when you stand. As a result, you may have:
- Varicose veins
- Swelling in your legs
- Skin changes or even a skin ulcer (sore) in your lower legs
These problems may get worse over time. Learn self-care that you can do at home to:
- Slow down the development of varicose veins
- Decrease any discomfort
- Prevent skin ulcers
Wear Compression Stockings
Compression stockings help with swelling in your legs. They gently squeeze your legs to move blood up your legs.
Your health care provider will help you find where to buy these and how to use them.
Make Time to Exercise
Do gentle exercises to build muscle and to move blood up your legs. Here are some suggestions:
- Lie on your back. Move your legs like you are riding a bike. Extend one leg straight up and bend the other leg. Then switch your legs.
- Stand on a step on the balls of your feet. Keep your heels over the edge of the step. Stand on your toes to raise your heels, then let your heels drop below the step. Stretch your calf. Do 20 to 40 repeats of this stretch.
- Take a gentle walk. Walk for 30 minutes: 5 times a week is best, but anything can help.
- Take a gentle swim. Swim for 30 minutes: 5 times a week is best, but anything can help.
Put Your Feet up
Raising your legs helps with pain and swelling. You can:
- Raise your legs on a pillow when you are resting or sleeping.
- Raise your legs above your heart 3 or 4 times a day for 5 to 15 minutes at a time.
Do not sit or stand for long periods of time. When you do sit or stand, bend and straighten your legs every few minutes to keep the blood in your legs moving back to your heart.
Take Care of Your Skin
Keeping your skin well moisturized helps it stay healthy. Talk with your provider before using any lotions, creams, or antibiotic ointments. Because of possible side effects, do not use:
- Topical antibiotics, such as neomycin
- Drying lotions, such as calamine
- Lanolin, a natural moisturizer
- Benzocaine or other creams that numb the skin
Watch for skin sores on your leg, mainly around your ankle. Take care of sores right away to prevent infection.
When to Call the Doctor
Call your provider if:
- Varicose veins are painful.
- Varicose veins are getting worse.
- Putting your legs up or not standing for a long time is not helping.
- You have a fever or redness in your leg.
- You have a sudden increase in pain or swelling.
- You get leg sores.
Venous insufficiency - self-care; Venous stasis ulcers - self-care; Lipodermatosclerosis - self-care
Hafner A, Sprecher E. Ulcers. In: Bolognia JL, Schaffer JV, Cerroni L, eds. Dermatology. 4th ed. Philadelphia, PA: Elsevier; 2018:chap 105.
Murray MT, Nowicki J. Varicose veins. In: Pizzorno JE, Murray MT, eds. Textbook of Natural Medicine. 5th ed. St Louis, MO: Elsevier; 2021:chap 225.
Pascarella L, Shortell CK. Chronic venous disorders: nonoperative management. In: Sidawy AN, Perler BA, eds. Rutherford's Vascular Surgery and Endovascular Therapy. 9th ed. Philadelphia, PA: Elsevier; 2019:chap 157.
Review Date 10/18/2020
Updated by: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.