Poor circulation happens when something interferes with your sophisticated, far-reaching circulatory system, which transports blood, oxygen and nutrients throughout your body. When your heart, veins, arteries, capillaries, and other blood vessels are healthy, they can efficiently deliver nutrients to your cells. It’s a never-ending cycle of delivering oxygen and other needs to your cells as well as removing waste from them.

Good blood circulation is essential for overall health, especially in the legs, where gravity often hinders proper blood flow. Poor circulation in the lower extremities can cause a variety of problems, including swelling, discomfort, numbness, and even serious disorders like DVT.

Maintaining adequate circulation in your legs is important for overall health and well-being. Poor leg circulation can cause a number of problems, including edema, numbness, and more serious disorders, including deep vein thrombosis (DVT) or peripheral artery disease. Luckily, there are some practical tips you can use to increase circulation in your legs. In this post, we’ll look at some of the most effective ways to increase circulation to the feet and keep your feet healthy.

Poor circulation affect

Poor blood circulation is more common in those who are overweight, have diabetes, are less active, and are older than 40.

Poor circulation affect my body

You may experience discomfort, numbness, tingling, or coldness in parts of your body where blood circulation is poor. Symptoms of poor circulation often affect the legs, hands, fingers, toes, and feet.

What are the symptoms?

Poor circulation can cause a number of symptoms, including:

• Walking muscles that ache or weaken
• A sensation of “pins and needles” on the skin
• Skin colour that is pale or blue
• Cold fingers or toes
• Swelling/Chest pain/Numbness
• Veins that bulge

What causes poor circulation?

• Smoking/Varicose veins
• High blood pressure
• Atherosclerosis/ DVT
• Pulmonary embolism
• Peripheral artery disease
• Raynaud’s disease
• Obesity/Diabetes

How to Improve Circulation in Your Legs

1. Exercise Regularly

Regular exercise is one of the most effective ways to increase circulation to the legs. Engaging in physical activity increases the efficiency of blood circulation throughout your body, especially in your legs. Taking part in activities such as walking, bicycling, swimming, or basic leg raises and calf raises can increase circulation and reduce the risk of circulatory problems.

It is recommended that you try to get at least 30 minutes of moderate intensity exercise most days of the week. For those who are starting their exercise journey, it is advisable to start at a moderate pace and increase both the duration and intensity of your workouts as you progress.

2. Elevate Your Legs

Elevating your legs above heart level can help increase circulation by increasing blood flow to the heart. This can be especially useful if you spend a lot of time sitting or standing throughout the day. Try taking regular breaks to elevate your legs, even if just for a few minutes at a time.

You can elevate your legs by lying down and propping them up on a wall or against a piece of furniture. Alternatively, you can use a footrest or raised platform to keep your legs elevated while you’re sitting.

3. Wear Compression Socks or Stockings

Compression socks or stockings can be an effective way to improve leg circulation. These garments apply gentle pressure to the legs, which helps to promote the flow of blood back to the heart. This can be particularly helpful for individuals who spend a lot of time on their feet or who are at risk of circulatory issues.

When choosing compression socks or stockings, it’s important to select the appropriate level of compression for your needs. Consult with your healthcare provider or a qualified medical professional to determine the best compression level for you.

4. Stay Hydrated

Staying hydrated is crucial for maintaining good circulation throughout the body, including in your legs. Dehydration can cause the blood to thicken, making it more difficult for it to flow freely. Aim to drink plenty of water throughout the day, and avoid excessive consumption of caffeinated or alcoholic beverages, which can contribute to dehydration.

5. Massage Your Legs

Massaging your legs can help to improve circulation by promoting the flow of blood and lymph fluid. You can use a massage tool, such as a foam roller or massage ball, to gently massage your calves, thighs, and feet. Alternatively, you can ask a partner or professional massage therapist to help.

When massaging your legs, focus on gentle, circular motions and avoid applying too much pressure, as this can be uncomfortable or even painful.

6. Avoid Prolonged Sitting or Standing

Prolonged sitting or standing can contribute to poor leg circulation, as it can cause blood to pool in the lower extremities. To counteract this, try to take regular breaks to move around and stretch your legs. If you have a desk job, consider using a standing desk or taking short walking breaks throughout the day.

7. Manage Underlying Health Conditions

Certain underlying health conditions, such as diabetes, obesity, or cardiovascular disease, can contribute to poor leg circulation. If you have any of these conditions, it’s important to work closely with your healthcare provider to manage them effectively. This may involve medications, lifestyle changes, or other interventions to improve overall health and circulation.

Home remedies for poor circulation in legs

• Eat iron-rich foods
• Dry skin brushing
• Drink green, white, or black tea
• Relax/Stay hydrated
• Hawthorn-Garlic complex
• Ginkgo biloba/Walking

How is poor circulation diagnosed?

Your provider will want:

• Physical exam
• Medical history
• Tests

• Doppler ultrasound
• Segmental Doppler pressure testing
• Ankle-brachial index (ABI) test
• Angiography
• Computed tomography (CT) scan
• Stress test
• Blood tests

Prevention

• Exercise
• Stay at a healthy weight
• Quit smoking
• Eat healthy foods
• Manage high blood pressure, diabetes and high cholesterol

When should I see my healthcare provider?

Contact your provider when you have new symptoms, deep vein thrombosis or when your medicines aren’t helping your symptoms.

Conclusion

Improving circulation in your legs is essential for maintaining good overall health and preventing circulatory issues. By incorporating a combination of these strategies into your daily routine, you can help to boost leg circulation and keep your legs healthy and functioning at their best. Remember to consult with your healthcare provider if you have any concerns or underlying health conditions that may be affecting your leg circulation.