Improving circulation in your veins
Post-thrombotic syndrome and chronic venous insufficiency
Post-thrombotic syndrome describes the long-term effects that can happen after a blood clot called a deep vein thrombosis (DVT) in the legs.
There are some lifestyle tips and exercise advice that you can follow to help your condition.
Lifestyle tips
Here are some healthy-living tips if you have post-thrombotic syndrome.
Do
- Stop smoking. Smoking makes your blood 'stickier', increases the chance of clots forming and means that you're more likely to get a chest infection. If you'd like help to stop smoking, you can speak to your nurse, contact our stop smoking service
- Eat a healthy, balanced diet with plenty of fresh fruit and vegetables that are high in fibre.
- Drink plenty of water. This also helps with the constipation that some pain medicines can cause.
- Try to maintain a healthy weight, as extra weight puts more strain on your veins.
- Wear any compression stockings that are prescribed for you.
Don't
- Do not allow dry skin to build up on your legs. Wash and moisturise your legs regularly. Dry skin is more easily damaged.
- Do not try to treat any leg wounds yourself, even if they appear to be small. This is because small bites or scratches can soon become ulcers. A GP or practice nurse can tell you if you have any wounds on your leg.
- Do not go to sauna or steam rooms or have hot baths. This makes the vessels in your leg widen, which makes it harder for the blood to circulate efficiently.
- Do not sunbathe for long periods.
Exercise advice
The deep veins are located within the muscles. These muscles help to pump the blood back to your heart and to work against gravity.
Here are some tips to help with the blood flow within your veins.
Do
- Get up and walk regularly throughout the day.
- Increase the range of movement at your ankle joint.
- Increase the amount of time that you spend walking.
- Raise your leg when sitting.
- Choose suitable footwear and avoid high heels (the heels should be less than 3cm)
Don't
-
Do not sit or stand still for a long period.
Recommended exercises
Here are 5 exercises that can help if you have post-thrombotic syndrome. Always make sure that you have something to hold onto so that you do not fall over.
Toe raises
- Stand and push up onto your toes. Hold for a few seconds, then relax.
- Repeat this 10 times and build up doing this exercise in a way that you can manage.
Heel drops
- Stand on both feet on a step with your heels over the edge.
- Lower your heels and hold for a few seconds before pushing back up onto your toes.
- Repeat this 10 times and build up doing this exercise in a way that you can manage.
Single steps
- Stand in front of a step.
- Step up and then down 10 times, alternating between which leg is leading the movement.
- Build up doing this exercise in a way that you can manage.
Sitting to standing
- Sit with your arms crossed.
- Stand up and then sit down slowly again.
- Repeat this 10 times and build up doing this exercise in a way that you can manage.
Toe walking
- Stand and walk on your toes for 30 seconds.
- Build up doing this exercise by 10 seconds in a way that you can manage.
Resource number: 4403/VER2
Last reviewed: January 2026
Next review due: January 2029
