The muscle pump is important in moving venous blood back to the heart. It is – especially in the legs – the driving force for the venous part of the blood circulation. This is because every time we tense our muscles, they squeeze the vein running between them and the blood is forced toward the heart. The large veins run deep in the muscles. When we move, the muscle belly forms, acting on the veins like a pump. The pressure causes the blood to be pumped upward because the valves in the veins prevent the blood from flowing back.
Exercise is important
A prerequisite for this force, however, is movement. Every movement of the muscles from the soles of the feet to the calves and thighs exerts an alternating pressure and suction effect on the veins. The muscle pump thus supports or relieves the heart quite significantly. Movements of the feet are also essential to keep the veins of the feet healthy. Thus, even in the case of a so-called congenital vein weakness, sufficient movement can prevent or at least delay a disease of the veins.
What strengthens the muscle pump?
Cycling, swimming or hiking, walking, running, but also walks have a relieving effect. In the office, you should use every opportunity to move. So get up more often, use the stairs instead of the elevator if possible, or take a walk during your lunch break.
Muscle pump while sitting: Every vein sufferer should ideally perform vein gymnastics exercises every day. It’s easy to do and can be done in many situations, such as during breaks at work or at home while watching TV:
- Sit upright on the front third of the chair, tilt the pelvis forward, both feet are on the floor. Now raise and lower the heels alternately. Keep the toe of the foot on the floor.
- Alternately lift one foot and then put it back on with the whole sole of the foot. Become faster in the movement, as if you wanted to walk very quickly on the spot (sitting!) (“Tapping”).
- Stretch one leg and pull the toe. At the same time, tilt the upper body forward. Thus, both the calf and the back of the thigh is stretched.
