What is the muscle pump?

The muscle pump is important for transporting venous blood back to the heart. It is – especially in the legs – the driving force for the venous part of the blood circulation. Because every time we contract our muscles, they squeeze the vein that runs between them and blood is pushed towards the heart. The large veins run deep within the muscles. During movement, the muscle belly forms, which acts like a pump on the veins. The pressure causes the blood to be pumped upwards because the venous valves prevent the blood from flowing back.

movement 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 therefore supports and relieves the heart considerably. Movement of the feet is also essential to keep the veins of the feet healthy. Even with a so-called hereditary  vein weakness ,  sufficient exercise 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. You should take every opportunity to move around in the  office  . So get up more often, use the stairs instead of the elevator if possible, or go for a walk during your lunch break.

Muscle pump while sitting : It is best for everyone with vein problems to do vein gymnastics exercises on a daily basis. This is very easy and possible in many situations, e.g. B. during breaks or at home while watching TV:

  • Sit upright on the front third of the chair, tilt your pelvis forward, both feet on the floor. Now alternately raise and lower your heels. Keep the toes on the ground.
  • Alternately lift one foot and then put it back down with the whole sole of the foot. Get faster in the movement, as if you’re walking very quickly in place (while sitting!) (“tapping”).
  • Straighten one leg and flex the toes. At the same time, lean your upper body forward. This stretches both the calf and the back of the thigh.


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