Can Your Socks Make You Faster?

Joe Friel's Blog: Can Your Socks Make You Faster?: "This was the Year of the Compression Sock at the Hawaii Ironman. In past years they were evident, but this year they seemed to be every where. The accompanying picture of these elastic stockings was taken in Kona on race day. The users say they improve their performance by…

* improving venous return to the heart,
* preventing muscles from moving unnecessarily as with excess vibration meaning less fatigue, and
* speeding recovery.

They also claim that wearing them on long flights as when going to Hawaii reduces leg and foot swelling due to fluids pooling in legs.

Elastic compression stockings have been around for a long time and used in the treatment of several leg conditions such as blood clotting in deep veins (“thrombosis”) and faulty valves in the veins with weakened vein walls (“varicose veins”). The research generally supports their use for such injuries, but do they improve athletic performance such as the claims made above?"

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!

Exercise eases leg swelling

Exercise eases leg swelling:

"There are several simple ways to relieve swollen legs. They include exercise, leg elevation or even support stockings.

The easiest is to move your legs. Movement keeps the circulation pumping and the blood is less likely to stagnate. Walking around, going up and down steps, or just strolling around the office will help move the blood. If you must stand in one place, do some ankle pumps where you flex your ankle down toward the ground and then up toward your knee.

Elevating your legs 6 to 12 inches higher than your heart will also decrease swelling. If this is not possible at work, elevate your legs as soon as you get home. "