How To Cope With Varicose Veins In The Summers
Beat the heat with smart vein health tips. Learn how to prevent swelling, get leg pain relief, and manage varicose vein summer symptoms safely.
Written by Dr. Mohammed Kamran
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 10th Dec, 2025
Introduction
If you live with varicose veins, summer can be the hardest season. Heat makes veins widen, which can lead to more swelling, heaviness, and aching. This varicose veins summer guide shares easy vein health tips and practical leg pain relief so you can stay active and comfortable all season. You’ll learn what helps, what to avoid, and when to seek medical care, using advice backed by trusted medical sources.
Consult a Top General Surgeon
Varicose Veins in Summer: Why Heat Makes Symptoms Worse?
On hot days, your blood vessels naturally expand to help release heat. For people with varicose veins (weakened valves
and enlarged veins, often in the legs), that widening can make it harder for blood to move upward toward the heart.
The result can be:
- More leg swelling, especially around the ankles
- Heaviness, aching, throbbing, or cramps
- Itching and a feeling of tightness
- Worsening symptoms after long periods of standing or sitting
Dehydration and salty foods can also increase fluid retention, adding to swelling. The good news: small daily habits can make a big difference.
Vein Health Tips for Summer Days
These simple steps help you stay cool and support healthy circulation:
- Cool your legs: Use a cool (not icy) shower at the end of the day. If you use cold packs, wrap them in a cloth and limit
to 15–20 minutes. - Seek shade and AC: Spend the hottest hours (late morning to late afternoon) in air-conditioned or shaded spaces when
you can. - Choose breathable clothing: Lightweight, loose fabrics reduce heat buildup. Avoid tight waistbands that can restrict
blood flow. - Mind your footwear: Supportive, low-heeled shoes help your calf muscles pump blood more effectively than high heels.
Leg Pain Relief You Can Use Today
Try these low-effort strategies to calm aching legs:
- Elevate your legs: Lie down and raise your legs above heart level for 15 to 20 minutes, 1 to 3 times a day, to ease
swelling. - Gentle movement breaks: Every 30 to 60 minutes, do 1 to 2 minutes of ankle pumps, heel-toe rocks, or short walks to
activate your calf muscles. - Evening reset: A brief walk, followed by leg elevation and a cool shower, can ease end-of-day heaviness.
- Nighttime comfort: A small pillow under your calves (not behind the knees) can reduce pressure while you sleep.
Keep Moving: Circulation Boosters that Fit Your Day
Regular movement helps your veins push blood back to your heart.
- Walk more: Aim for frequent, short walks throughout the day.
- Swim when you can: Cool water shrinks veins a bit, and the kicking motion activates the calf pump without
overheating. - Try cycling or gentle yoga: Both support circulation with less heat stress.
- At your desk or on the couch: Do 20 ankle circles, 20 ankle pumps, and 10 calf raises each hour you’re sitting.
Smart Compression in Summer
Graduated compression stockings support your veins and reduce swelling. Tips for warm weather:
- Get the right fit: Ask a clinician or trained fitter to measure you. A proper fit matters more than higher pressure.
- Start light if new: Many people do well with lighter compression (for example, 15–20 mmHg). Your clinician can advise
what’s right for you. - Put them on in the morning: Swelling is lowest then, so stockings go on more easily and work better.
- Stay comfortable: Consider breathable fabrics or open-toe styles in summer.
- Safety note: If you have peripheral arterial disease, severe neuropathy, or skin infections, talk to a clinician before using
compression.
Hydration and Nutrition that Help Your Legs
What you drink and eat can influence swelling and comfort:
- Hydrate regularly: Sip water through the day, especially in the heat and during activity. Pale-yellow urine generally
means you’re well-hydrated. - Watch the salt: High-sodium foods can worsen fluid retention. Choose fresh foods more often and taste before salting.
- Add fibre: Constipation increases pressure in abdominal veins and can stress leg veins. Include fruits, vegetables, beans,
whole grains, nuts, and seeds. - Maintain a healthy weight: Even modest weight loss may ease pressure on leg veins and reduce symptoms.
Clothing, Footwear, and Skin Care
Here are some of the tips:
- Shoes: Low-heeled, supportive shoes allow your calf muscles to work effectively. High heels limit the calf pump and
may aggravate symptoms. - Clothing: Avoid tight belts or shapewear that compresses the abdomen or groin.
- Skin: Moisturise your lower legs to prevent dryness and itching. Use broad-spectrum sunscreen (SPF 30+) to protect
delicate skin and visible veins from sun damage.
Travel and Work-Day Strategies to Prevent Flare-Ups
Here are some strategies to prevent flare-ups:
- On planes, trains, or cars: Move or stretch your legs every hour. Do ankle pumps and calf raises in your seat. Wear compression stockings if recommended by your clinician.
- Hydrate before and during travel: Limit alcohol, which can dehydrate you.
- At work: If you stand a lot, shift weight, take micro-walks, and use a small footstool to alternate leg elevation. If you sit,
set a reminder to stand and move each hour.
What Not to Do During Heat Waves?
Here are some tips to follow during heat waves:
- Skip hot tubs and very hot baths: Heat can quickly worsen swelling.
- Avoid long, unbroken standing or sitting: Build in frequent movement.
- Don’t ignore sudden changes: Rapid swelling, redness, warmth, or pain in one leg needs prompt medical attention.
When to See a Clinician?
See a healthcare professional if you have:
- Leg pain, swelling, heaviness, or skin changes that limit daily life
- Persistent itching, skin discoloration, or hardening of the skin near your ankles
- Sores on your legs that don’t heal (leg ulcers)
- Bleeding from a vein
- Sudden swelling, warmth, redness, or pain in one leg, or chest pain/shortness of breath (these can be warning signs of a
blood clot and need urgent care)
Treatment Options if Symptoms Don’t Improve
Lifestyle changes and compression help many people. If symptoms continue, a vein specialist may suggest minimally
invasive treatments performed in an outpatient setting, often with quick recovery:
- Sclerotherapy: A solution is injected to close smaller varicose or spider veins.
- Endovenous ablation: Heat (laser or radiofrequency) closes a faulty vein.
- Medical adhesive (vein “glue”): A special adhesive seals the vein from within.
- Ambulatory phlebectomy: Small incisions remove surface veins.
- Surgery: Less common today, but used for certain cases.
Your clinician may use ultrasound to map the veins and guide treatment choice. Modern procedures are usually safe
and effective when performed by trained specialists, and you’ll get personalised advice on compression and activity after
treatment.
Your Summer Action Plan
Here are some of the summer action plans:
- Morning: Hydrate, put on compression (if advised), and choose breathable clothes and supportive shoes.
- Midday: Stay cool; take short movement breaks, and drink water.
- Evening: Easy walk, elevate legs, cool shower.
- All week: Limit salty foods, eat fibre-rich meals, and plan low-impact activities like swimming or walking.
These small steps, repeated often, can reduce swelling and discomfort so you can enjoy the season.
Consult a Top General Surgeon
Consult a Top General Surgeon
Dr. Naveen Kumar R
General Surgeon
10 Years • MBBS., MS
Chennai
Apollo Speciality Hospitals OMR, Chennai
Dr Bhumika Lalwani
General Surgeon
4 Years • MBBS MS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Naziya Rahim Bhatia
General Surgeon
7 Years • MBBS ,MS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Vineeth.s
General Surgeon
4 Years • MBBS, MS (General Surgery)
Chennai
Sai G.K clinic, Chennai
Dr G Prathyusha
General Physician/ Internal Medicine Specialist
6 Years • MBBS DNB (Family medicine), CCEBDM (Diabetology), PGDGM (Geriatrics), Primary care Rheumatologist.
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Consult a Top General Surgeon
Dr. Naveen Kumar R
General Surgeon
10 Years • MBBS., MS
Chennai
Apollo Speciality Hospitals OMR, Chennai
Dr Bhumika Lalwani
General Surgeon
4 Years • MBBS MS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Naziya Rahim Bhatia
General Surgeon
7 Years • MBBS ,MS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Vineeth.s
General Surgeon
4 Years • MBBS, MS (General Surgery)
Chennai
Sai G.K clinic, Chennai
Dr G Prathyusha
General Physician/ Internal Medicine Specialist
6 Years • MBBS DNB (Family medicine), CCEBDM (Diabetology), PGDGM (Geriatrics), Primary care Rheumatologist.
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
More articles from General Medical Consultation
Frequently Asked Questions
1. Do varicose veins really feel worse in hot weather?
Yes. Heat causes veins to widen (dilate), which can increase pooling of blood in the legs and worsen swelling, heaviness, and aching. Staying cool, moving often, and using compression can help.
2. Are compression socks safe to wear in summer?
For most people, yes. Choose breathable fabrics and the right compression level for you. Put them on in the morning and remove them at night. If you have arterial disease, severe neuropathy, or skin issues, check with a clinician first.
3. What exercises help the most in summer?
Low-impact and cooling options like walking and swimming are excellent. Short, frequent movement breaks (ankle pumps, calf raises) during the day keep blood moving without overheating you.
4. Can varicose veins cause dangerous blood clots?
Varicose veins can be linked with superficial vein clots (phlebitis). A sudden, painful, warm, swollen leg, especially if one-sided, needs prompt medical care to rule out a deep vein clot (DVT). Seek urgent help if you also have chest pain or shortness of breath.
5. Is crossing my legs the reason I have varicose veins?
No. Genetics, age, pregnancy, hormonal changes, extra body weight, and long periods of standing or sitting are more important risk factors. Crossing your legs is not a proven cause.