Exercises to help you to look after
your legs
Exercise is good for your legs, particularly if you need to wear compression hosiery. Exercise can help to move blood up your legs towards your heart and will build your muscles:
- Take a gentle walk each day if you can
- Flex your ankles up and down for five minutes in every half hour while you are sitting in a chair
- Don’t sit with your legs crossed
-
If you have to stand a lot:
- shift from foot to foot
- keep moving your toes inside your shoes
- bend and straighten your knees from time to time
- Don’t remain immobile for long periods e.g. on long journeys
- Use the exercises below to help strengthen your muscles and maintain your circulation
A regular exercise programme
Choose a few of the following exercises to do each day. Any exercise is helpful so don’t feel you have to do them all.
Circle
Rock and Roll
Bicycle
Lift
March
Do this exercise sitting on an upright chair or standing. If standing, steady yourself by holding onto a secure surface.
- Lift your foot off the ground and point your toe
- Rotate your ankle first clockwise 15 times and then anticlockwise 15 times
- Repeat with the other foot
This exercise increases circulation in the legs and keeps your ankles mobile.
Do this exercise sitting on an upright chair.
- Keeping both your heels on the floor, lift and spread your toes. Then bring your feet up towards you
- Now lower your toes and with a rolling action lift your feet up
- Repeat 15 – 20 times
This exercise increases circulation in the legs, works the calf muscles and keeps your ankles mobile.
Do this exercise sitting on an upright chair or standing. If standing, steady yourself by holding onto a secure surface.
- Bend and stretch out your leg in a bicycling movement to a slow count of ten
- Rest and then repeat with the other leg
This exercise improves circulation and works the major leg muscles, making them stronger.
Do this exercise sitting on an upright chair.
- Bend knees and place feet flat on the floor
- With foot and toes pointed upwards, slowly straighten one leg out and lift
- Hold for a few seconds
- Relax and repeat with the other leg
- Perform the sequence 15 – 20 times
This exercise strengthens the quadriceps (front thigh muscle) and improves your general mobility.
- March up the stairs or around the room, raising one leg then the other
- Continue for 5 – 10 minutes
- If confined to a chair, try a seated march
This exercise improves circulation and exercises your heart and lungs, strengthens legs and increases your general mobility.