What is the muscle pump?

The muscle pump is important to transport the venous blood back to the heart. It is - especially in the legs - the driving force for the venous part of the bloodstream. Because every time we tighten our muscles, they squeeze the vein that runs between them, and the blood is squeezed to the heart. The big veins run deep into the muscles. When moving, the muscle belly forms, acting on the veins like a pump. The pressure pumps the blood upwards because the venous valves prevent the blood from returning.

Movement is important

However, the prerequisite for this force is movement. Every movement of the muscles from the soles of the feet to the calves and thighs alternately exerts a pressure and suction effect on the veins. The muscle pump thus supports or relieves the heart considerably. Movements of the feet are therefore essential to keep the veins of the feet healthy. Thus, even with a so-called plant-related venous insufficiency, sufficient exercise can prevent or at least delay the disease of the veins.

What strengthens the muscle pump?

Cycling, swimming or hiking, walking, running, but also walks are relieving. In the office you should use every opportunity to move. So often get up, if possible, use the stairs instead of the elevator or take a walk during lunch break.

Sitting muscle pump: It is best to perform venous exercises every day. This is very easy and is possible in many situations, eg. In work breaks or at home watching TV:

  • Sit upright on the front third of the chair, tilt the pelvis forward, both feet are on the ground. Now raise and lower your heels alternately. Keep the toe tip on the ground.
  • Alternately lift one foot and then put it back on with the entire sole of the foot. Become faster in the movement, as you wanted to go on the spot (sitting!) Very quickly ("tapping").
  • Stretch one leg and tighten the toe. You tilt the upper body forward. Thus, both the calf and the thigh-back are stretched.
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