11 Proven Ways to Improve Blood Flow to Legs and Feet

Frequent cramps, numbness, slow healing wounds, and spider veins are indicators of sluggish blood flow in your legs. How important is it to manage your blood pressure? Do you need to wear compression stockings? What about quitting smoking? Let's discuss all this and more...

1. Watch your weight; Your feet bear the weight of your entire body the whole day. If you are overweight, they will be constantly under stress when you walk or stand up. You need to reduce the tension on your legs and feet unless you want them to give up on you. Obesity is the mother of all diseases. Surprisingly 13% of the world's adult population is obese. About one in five children and adolescents worldwide are overweight. These statistics are really scary. If you find the number on your scale always going up you need to proactively decide to get healthy. Your feet should not keep suffering. It was studied that women who lost weight had improved blood circulation.

   
   

2. Ditch the couch; Are you scared to begin your exercise routine? Remember that a quick walk even for a minute is better than sitting on the couch watching TV. Set your wheels in motion and slowly turn towards a more active lifestyle. It might be difficult initially to keep up with the routine but you don't have to push it. It's just important to be regular. Avoid sitting in one position for a long time. Try jogging around the block. Studies have shown that it is one of the primary exercises that help get more oxygen-rich blood flowing in your system. It also helps the arteries carrying oxygenated blood to dilate. Your vital organs like the brain, heart, kidney, liver, and lungs will be getting surplus oxygen and function optimally without getting fatigued. You can also turn to your hobbies like swimming, skateboarding, hiking, or any other form of physical activity. All of them will boost your cardiovascular health. You can also make simple changes in your daily habits, like parking your car farthest from the mall entry. When you enter a building try to take the stairs instead of the elevator. You will have to walk a little more but that's a small effort for more blood in your feet.

3. Massage; In extreme cases of faulty circulation, your feet may turn red, blue, purple, or pale white. If it continues for a prolonged time, you may have Raynaud’s disease. A soothing leg massage can drain all the tension in your legs, stimulating circulation. Studies have shown that a leg massage can shorten or prevent attacks of numbness in conditions similar to Raynaud’s disease. Remember to use firm but gentle pressure with your fingertips or knuckles on your calves, ankle, and sole. Use coconut, olive, almond, or jojoba oil to get the ultimate relaxing experience. Adding essential oils like lavender or tea tree oil will give overall relief. Fancy electric foot massagers may also leave you feeling invigorated. For a relaxing, deep tissue massage, book an appointment with the masseuse. We know you are waiting to book a spa day soon to pamper those feet.

4. Use foam rollers; Any muscle soreness can stagnate the blood flow. Using a foam roller can push the blood ahead and restore its usual good circulation. Most athletes use it in their post-workout routine to reduce the delayed onset of muscle soreness or ‘Doms’. A small study found that the physical efficiency of a few participants increased when they used a foam roller. And it all happened because of uninterrupted circulation. Try to get the roller back and forth till you feel relief from the pain. Do it on the calves, hamstrings, and the front of your thighs.

5. Keep your legs elevated; Good circulation means abundant blood supply of oxygenated blood to the organs via arteries and their backflow from the organs to the heart via veins. Swollen veins or spider veins can lead to varicosities. A job that requires you to sit or stand for extended periods can put more pressure on the delicate vessels of your legs. Your circulatory system would be working extra to pump used blood back to your heart. You can reverse this with posture change. Prop up your legs when you sit down. Remember that they must be above your heart level to facilitate easy blood flow. Gravity will do its work and pull all the deoxygenated blood from your legs to the heart. You can stack pillows under your feet for this or use professional wedges designed for this purpose. Do it for 15 minutes 3 to 4 times a day to achieve effective circulation.

6. Practice relaxation techniques; There are just so many ways to get rid of stress and enter a new realm of positivity. When the work stress or personal problems become too much, you need a way out. Deep breathing, meditation, Tai Chi, yoga, aromatherapy, and music therapy are a few. Yoga is considered a low-impact form of exercising. A study found that yoga had beneficial cardiovascular effects on a person's metabolism too. It can relax tensed blood vessels allowing more blood flow to your feet.

7. Stretch; If you are not comfortable moving your body into yoga pretzel-like poses then simple stretching could be your forte. You can stretch immediately after you wake up, before you work out, after you work out while sitting at your desk, or before sleeping. One of the simplest forms of stretching is to stand on your toes and then on your heels. Keep alternating between these two for a minute or two. It will relieve aches and pains in your feet and enhance muscular relaxation. You can also use tension bands across the soles of your feet with the leg extended while you sit on the floor. Try to pull the band with your hands while your foot exerts forward pressure. Your lower limbs will get fresh oxygen flow, it’ll increase your energy level and you will put you in a great mood.

8. Wear compression stockings; Your blood has to be in healthy rotation whether it is in the arteries or veins. If the blood from the feet or legs is unable to reach the heart effectively you will need external support. Compression garments or stockings do not allow the venous blood to stagnate and reduce the chances of blood clots. These medical-grade compression garments are very tight. It's difficult to get in and out quickly. It can prevent the progression of Varicose veins also. If you sit or stand for more than 8 hours you will be required to wear these compression stockings so that it pumps blood against gravity. Only the ones that fit you perfectly will suit you the best. There are many readymade available sizes. Also, they can be custom-made. You don't need to wear them when you're sleeping but try to keep them on when you are walking.

9. Eat healthily; Is your regular dinner a pizza and a can of soda? You should be eating food from all groups like fruits, vegetables, legumes, whole grains, nuts, seeds, fish, meat, poultry, eggs, and dairy products to get the maximum from your food. High cholesterol foods like fried and sugary snacks just have empty calories and will make you put on weight. When the plaque gets deposited on the inner surface of the arteries it causes atherosclerosis. Your arteries lose their flexibility and become stiff. If this condition is left untreated it can result in peripheral artery disease or PAD that can reduce or even stop the complete blood flow causing tissue death, which has a potential risk of amputation. But all these grueling outcomes can be avoided by just eating right. Studies have shown that Omega 3 fatty acids from nuts, seeds, and fish like salmon, mackerel, sardines, and tuna can boost your heart health by improving circulation.

10. Quit tobacco, alcohol, and caffeine; Smoking increases the fatty deposits causing coronary artery disease. Secondary smoking could also be dangerous. Alcohol and caffeine pose a risk of narrowing the arteries and reducing blood flow. Swap your coffee with a healthy beverage. Add green tea to your morning and afternoon routine whenever you feel like having coffee. Studies have shown that green tea helps with better circulation and reduces the risk of coronary artery disease. You can also stick to black coffee if you want a caffeine kick.

11. Keep your feet warm; Extremely cold temperatures can worsen the situation. It's important to keep yourself protected from extreme temperatures, especially during the winter. Use foot warmers, socks, and multiple layers to keep you warm and adjust the thermostat at a comfortable temperature. This will help your veins and arteries to function as they should. You can also put your feet in a tub of warm water and avoid skin discoloration.