Poor circulation in the feet can be uncomfortable and make it difficult for you to perform daily activities normally. If left untreated, it can lead to painful symptoms and serious complications. Do not let circulatory problems affect your overall health and well-being. If you are noticing any unusual symptoms like pain and swelling in your legs and feet, visit Downtown Vein & Vascular Center for specialist care. Dr. Sergei A. Sobolevsky is a top endovascular specialist and uses the most advanced techniques to accurately diagnose and treat any circulation problems you are experiencing. He also suggests the best ways to reduce risk of further complications, including home remedies to help your blood flow more effectively.
Poor circulation is usually caused by an accumulation of excessive plaque in the arteries, blood clotting, or constricted blood vessels. Less or restricted flow of blood to the lower body parts, particularly the legs and feet, can cause poor circulation, which can lead to medical complications. A blockage in the leg arteries can affect blood circulation in the limbs.
There are plenty of home remedies and solutions that can help you improve circulation in your feet and feel healthier. Whether it is getting proper exercise, keeping your legs elevated, or giving yourself a massage, you will find something to relieve your painful symptoms.
Here are some easy tips to improve blood circulation in the legs and feet and prevent poor circulation from causing further issues.
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Walk
Walking is the simplest, fastest, and most effective solution for improving blood circulation in the legs and feet. With proper and consistent movement, the muscular system continues to get the amount of oxygen it needs to stay strong.
Walking is a low-impact exercise that can help to create a more active and healthy lifestyle and promote weight loss. It stimulates better blood flow throughout the body and lowers your blood pressure, increasing muscle contraction in the legs. As the muscles contract and relax, they squeeze around the large veins in the legs and encourage healthy circulation in more stagnant areas.
Any amount of walking is the number one recommendation for improving blood circulation. You can start with small, short walks, even just 5 minutes a day.
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Stretch and Exercise
Stretching every day has numerous benefits. It promotes healthy blood circulation and also improves your body’s flexibility in the long run. Stretching with proper techniques helps to improve blood flow to transport oxygen and nutrients to your organs and muscles necessary for proper function, movement, and flexibility. Mild aerobic exercise for 15 minutes daily can keep your feet in the best health and improve the circulation of blood.
Stretching and exercise play a significant role in maintaining overall health too, including preventing cardiovascular disease, obesity, and some cancers. Only half an hour, three to four days a week, can give you plenty of health benefits without taking too much of your time.
Position Your Body Right
If you have a desk job that involves sitting for a longer time during the day, it can lead to poor blood circulation in the legs. Also, if you tend to cross your legs when sitting, it may affect circulation in the lower body. These positions cut off blood supply to the legs, making it difficult for the blood to reach the leg tissue to keep it healthy. Try positioning your body the right way to avoid circulation issues.
These positions help promote better vein circulation:
- Sit with your legs spaced apart while your feet touch the floor to prevent circulation problems.
- Lift your legs slightly from the floor occasionally to improve circulation. You can use a small stool to rest your feet on the floor.
- Prop your legs on a pillow while sleeping to ensure better blood circulation. This position is also healthy for your spine and gives it ample rest.
The best way to enhance blood flow in the limbs is by sitting in a position that does not affect the normal flow of blood to the legs.
Wear Compression Stockings
Wearing compression stockings can improve blood circulation in your legs and reduce pain and swelling as well. Compression stockings put a bit of squeeze on your legs, so the blood does not hang around too much. Instead, it will move back up to the heart. They are a good choice if you have a job that involves standing or sitting for long periods. Keeping your feet in the same position for a long time can exert too much pressure on the legs, which affects your overall health and circulation.
Compression socks mimic the internal action of walking by causing the muscles in your legs to continuously contract and relax, thus stimulating blood flow. They are also good for preventing deep vein thrombosis and help with varicose veins as they support circulation and keep the pain and discomfort down. Wear compression socks during the day and remove them at night, before going to bed for best results.
Yoga
Yoga is a low-impact exercise that can jump-start your blood flow. When you move, it brings oxygen to the cells. When you twist, it sends blood to your organs. The upside-down positions make the blood move from the bottom half of your body up to the heart and brain.
Yoga flows can range from gentle to intense, which improves blood circulation. Several different poses can give you relief from poor blood circulation issues.
You can try:
- Poses more appropriate for high blood pressure
- Poses for women while they are pregnant
- Poses if you are living with diabetes
It is always essential to consult a yoga instructor for desired results.
Massage
A good massage is a naturally great way of improving blood circulation in the body. Give your feet nightly massages to prevent poor circulation. As you stand on your feet all day or walk, your feet may get swelled up or turn purple or red due to poor flow.
Massaging your feet before sleeping at night can prevent plaque buildup and other factors that lead to circulation issues. You can also use a massaging tool to massage your feet and encourage a better flow of blood. A healthy body and limb massage from time to time from a professional not only relaxes the body but can bring a great change in your overall wellbeing too.
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Sauna Bath
Half an hour in the sauna bath is enough to improve the body’s blood circulation. Slide into a bathtub with warm water and let your body relax. You will be amazed at how refreshing you feel after the bath. Sitting in warm water expands your veins and arteries, letting more blood through and enhancing blood flow.
Make sure the water is not too hot, as it can lead to skin irritation and also cause inflammation.
If poor blood circulation in the leg continues to be a cause of concern, it is best to consult a vascular specialist to prevent further complications. Symptoms like ache or heaviness in the legs, accompanied by swelling or discoloration of skin in the legs and feet, indicate a more serious medical condition that needs timely attention.
Visit Downtown Vein & Vascular Center if you experience symptoms like heaviness or fatigue, numbness, swelling, or throbbing pain in the legs, as they indicate circulatory issues. Lower extremity circulation problems affect blood flow to and from your legs and feet, which may also be a sign of an underlying medical issue. Dr. Sergei A. Sobolevsky specializes in conditions that trigger poor blood circulation and offers the best advice on how to get the blood flowing in your legs. He recommends the best vein treatment options for you based on the severity of your condition and the symptoms you are having to help you feel better within the shortest possible time.
Sergei Sobolevsky, MD, is a leading specialist in endovascular medicine with experience in vascular and interventional radiology. Dr. Sobolevsky has decades of experience in the field, with over 25,000 procedures performed, accumulating extensive experience in image-guided minimally invasive medicine, diagnosing and treating a range of conditions.
Dr. Sobolevsky earned his Doctor of Medicine (MD) degree in 1997 from the University of Colorado School of Medicine. He received his specialty clinical training in vascular and interventional radiology at Harvard University. Later, he earned his MBA from the MIT Sloan School of Management. Recognized as a Castle Connolly Top Doctor and named to the Top Doctors New York Metro Area in 2020, 2021, and 2022, Dr. Sobolevsky is licensed in multiple states, has delivered presentations at numerous institutions in the US and abroad, and now acts as a clinical advisor for the biomedical industry. He also held multiple positions in the field during his career, including Chief of Vascular and Interventional Radiology at the Columbia University Medical Center in New York, NY, Senior Vice President in Clinical and Regulatory Affairs at Artann Laboratories in North Brunswick, NJ, and Medical Director at the American Endovascular and Amputation Prevention Center in Brooklyn.
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