Do you feel a sudden dull ache in your legs after work? Maybe there’s also swelling, heaviness, or those twisted veins beginning to show. While many blame fatigue, it could be something more.
Varicose veins are increasingly showing up in younger adults, particularly office workers. Sitting for hours may seem harmless, but the strain on your veins builds quietly. Left unchecked, this daily pressure can lead to lasting vascular damage.
“When you sit still for long periods, especially with your legs down, gravity makes it harder for blood to return to the heart,” says Dr Kapil Gupta, Director, Vascular and Endovascular surgery, Max Super Speciality Hospital, Vaishali, Ghaziabad. He adds, “That pressure starts weakening the vein walls and valves. It’s one of the reasons we see vein issues much earlier in people with desk-based jobs. Unlike arteries veins rely heavily on muscle movement and gravity assistance. Without regular movement, blood pools in the lower limbs. and that’s when the trouble starts.”
Varicose veins can be signs of deeper circulation problems. “Early symptoms like heaviness, itching, or leg cramps are your body’s way of saying your veins are under strain. Left untreated, they may lead to skin changes, ulcers or even blood clots. Genetics and age matter, but lifestyle habits, especially prolonged sitting, can tip the scale faster than you think,” says Dr Gupta.
The expert suggests the following 10 ways to support your veins at work:
- Move every hour: Set a reminder to stand, stretch, or walk briefly every 30 to 60 minutes to keep your blood flowing properly.
- Stretch at your desk: Simple ankle rolls or calf raises under your desk can activate the muscles that assist venous return to your heart.
- Raise your legs: When you’re resting at home or during breaks, elevate your legs above heart level to reduce pressure in your lower limbs.
- Avoid crossing legs: Crossing your legs while sitting may seem comfortable but it can restrict blood flow and add pressure to already-strained veins.
- Try compression socks: Wearing medical-grade compression stockings during the day helps prevent blood pooling and can reduce swelling and early vein symptoms.
- Stay hydrated: Dehydration thickens your blood and makes circulation harder, so drink water throughout the day, not just when you’re thirsty.
- Watch your weight: Carrying extra weight adds more strain to your veins, especially in the lower body where gravity is already working against circulation.
- Skip tight clothing: Tight trousers or waistbands can restrict blood flow from the legs back to the heart, especially if worn daily for long hours.
- Choose better shoes: Flat shoes with proper support are better than high heels, which alter calf muscle use and affect venous pumping efficiency.
- Listen to your legs: If you’re feeling persistent heaviness, cramps, or skin changes, don’t ignore it, book a vascular screening and get an expert opinion early.