The veins in your legs and thighs return blood to your heart, "uphill" when you are standing. Provided your veins are healthy, your calf muscles do the work to push the blood towards your heart. They do this by contracting, when you walk & exercise - a pump like effect - called the "muscle pump". If your veins are unhealthy then venous congestion (damning up of blood in the veins) occurs in your legs & this can lead to: varicose veins with discomfort & pain; swollen legs (especially ankles) & also, in some cases, it may lead to leg ulcers. To avoid venous congestion in your legs you need to give extra help to your leg "muscle pump" & take special measures to help the venous circulation. To do this, follow the instructions below as far as it is socially & physically practicable:

• Avoid standing or sitting for long periods of time. If you are unable to do this, exercise your legs from time to time by moving your feet up & down at the ankles and your legs at the knees. For example, break a long car journey every few hours, leave your seat, walk & exercise your legs.
  

• Walk (or run or jog) as much as you can. This activates the calf "muscle pump".
  

• Elevate your feet whenever possible, provided it can be done in comfort. Ideally the feet should be about 6 inches above your chest, but any amount of elevation is helpful. For example, if you are sitting relaxing at home, put your feet up on a stool, cushion etc. To elevate your feet in bed, place cushions beneath the foot end of your mattress.
  

• Whenever possible and practicable apply compression to your legs & thighs to help the "muscle pump". This is best done by wearing medical elastic graduated compression hosiery. Numerous makes, sizes, lengths (e.g. thigh or below knee), types (e.g. open or closed heel or toe) and colours are available. Three degrees of graduated compression, referred to as Class I, Class II & Class III are specified. Class I applies the least & Class III the most pressure. Class II (below knee, closed heel & toe) is the most commonly suitable variety. All of these can also be obtained on an NHS prescription. Tubigrip shaped support bandage also applies graduated pressure, is preferred by some and may be the only suitable appliance in some instances, e.g. immediately following varicose vein surgery. Sometimes bandaging, which does not apply graduated pressure, is the only suitable option.
  

• Avoid hot baths & excessive sunbathing. Sometimes cold showering the legs helps to releive the aches & pains.
  

• If you are overweight, reduce weight through sensible dieting.

If you are prone to getting leg ulcers, take great care to avoid skin injury. The smallest graze can develop into an ulcer if not cared for. Always get medical advice before this occurs.