Leg exercises for spider veins

If you spent quite a bit of money to get rid of your spider veins the last thing you want is for them to come back. If you haven't got them yet - taking steps to prevent spider veins is important - especially if you think you could be vulnerable.

One thing that can definitely help is exercising your legs - especially the lower calf muscles. Exercising your legs helps improve circulation and stops blood pooling in the lower leg area - a definite no-no if you want to avoid vein problems.
Walking is great exercise for the lower leg area - either out in the open or on a treadmill especially with the incline level raised. Try to walk rather than take the car or the escalator or elevator wherever you can.

For a specific targeted exercise that you can do anytime at home - try calf raises, heel or tip-toe walking and foot rocking:

Calf raises: You need a stable, firm raised area - something like a low bench or aerobic step. Alternatively the first step on your stairs at home will do. Stand on the step with both feet so that your heels extend over the edge of the step. Make sure you are close to a wall or rail so you can hold on to balance if you need to. Then raise yourself up on your toes and lower your heels down below the step. Repeat 30-50 times. You should feel the stretch at the back of your calf mucles. Do the exercise at least once a day and ideally twice.

Tip-toe walking: When you're working around the house inside or out - go up on tip-toes to do your chores - vacuuming, putting dishes away, walking around the kitchen. You may feel a little stupid but who cares? Again you feel the exercise stretching the calf area.

Heel walking: Similar to the previous exercise but instead of going up on tip-toe you raise your toes off the ground and take the weight on your heels. This feels even more stupid but it's a great simple exercise for your calves.

Foot rocking: This is ideal to exercise your lower legs when you're sitting for long periods of

time. Raise your toes so that your heel is the only bit of your foot in contact with the floor. A bit like raising your heel over a pedal in the car or playing the piano. Then place the foot back down elevate the heel so your toes are in contact with the floor. Try to do this in one rocking movement with both feet at once.

When you get tired - give your legs a proper break.
Lie on the floor on your back with your legs and feet raised up against a wall and a pillow under your hips for comfort. Rest this way for about five minutes and gravity will help to push the blood back to the heart. Remember it's gravity you're up against in dealing with spider veins.
The great thing about doing these exercises - not only do they help prevent spider veins - you get shapely, well-defined legs too!

Diabetic Foot Care for Summer

Feet first: Diabetics need to keep toes under wraps during summer

Jane Oppermann


Just when we think it's OK to kick back and relax, people with diabetes enter their summer season of high alert. Forget the flip-flops, walking barefoot in the grass or on a sandy beach or even stretching out in the sun for a snooze. If you're diabetic, you know summer is the time to be safety savvy.
"Diabetics are not entitled to the luxury of walking barefoot in wet grass or walking barefoot anywhere, I'm sorry to say," said Donald J. Arenson, a podiatrist with offices in Elk Grove Village and Elmhurst. "An insect bite that would puncture the foot or stepping on a sharp object can lead to infection that can quickly become out of control."

There's a type 2 diabetes epidemic going on. Type 2 diabetes usually occurs later in life and accounts for about 90 percent to 95 percent of all diagnosed cases of the disease, reported the National Institutes of Health. Nearly 21 percent of people age 60 or over in the U.S. have diabetes. Since 1990, the incidence of diabetes has increased by 5 percent each year, fueled by growing obesity, the Centers for Disease Control and Prevention reported at the American Diabetes Association's annual meeting last month in Chicago.

Nearly 60 percent of people with diabetes have neuropathy, or nerve damage to their feet, causing numbness or inability to feel pain. That means that many foot problems go undetected.
A sunburn, irritation from shells in the surf, a too-hot hot tub and even a pedicure can cause foot injuries that can lead to big problems.

"We remind our diabetic patients that they are cerebrally disconnected from their feet," Arenson said. "You have to substitute your other senses, namely your eyes and the eyes of your family. You have to inspect your feet every day."

Arenson tells of one patient, an attorney, who lost his law school class ring. The attorney was unaware the ring had fallen into his shoe until that night when he took his shoes off and found the ring had worn a hole in his foot.

Foot ulcers are the number one cause of most diabetic hospitalizations. Other diabetes-related foot and leg problems include conditions that everyone else battles: corns and calluses; dry, cracked skin; nail disorders; hammertoes and bunions; brittle bones; and blocked arteries in the calf.
But here's the rub - poor circulation and reduced blood flow make infections harder to fight and heal. The rate of amputation for people with diabetes is 10 times higher than for people without the disease.
With proper care, diabetic's feet can last a lifetime. Doctors say that nearly 50 percent of amputations might have been prevented with daily foot checks.

"We tell our patients they must treat their feet like fine china," Arenson said. "Doing a daily foot check has got to be almost a religion."

That means inspecting your feet carefully every day, looking for areas of redness, swelling or cracks. Check between your toes. Check socks for blood or fluid stains. Wash your feet daily in warm, not hot, soapy water. Moisturize the soles of the feet with unscented lotion immediately after bathing (scented lotions contain alcohol and can cause dryness.) Check shoes to make sure nothing is hiding in there. If your feet are cold, don't use a hot water bottle or heating pad to warm them - wear socks instead.
Remember, in hot weather, remain on high alert: Don't wear sandals or flip-flops and never, ever go barefoot. It's one way to save your feet and stay a step ahead of this disease.