Do you have poor circulation in your hands and feet? A blockage in the arteries often can contribute to low blood flow to the extremities. You may notice red or blue coloring of your feet, and you may experience trouble healing wounds on your feet or have brittle toenails. While getting treatment for the underlying condition is important, you can also take some steps to alleviate the symptoms temporarily.
Methods to Improve Circulation in Your Feet
Here are five steps you can take to improve blood circulation in your legs, some of which you can do while sitting.
1. Take a Walk
Moving your entire body can get blood pumping and reinvigorate your circulation. Start small. Instead of going for a 30-minute walk, try splitting the time into three segments and taking a brief stroll after each meal. It doesn’t matter how fast or slow you walk. Just getting out and moving around will help reduce your blood pressure while also promoting muscle contraction in your legs, which sparks better circulation throughout the body.
2. Elevate Your Legs
Putting your legs above your heart will also get your blood moving more efficiently. Lay down close to a wall and prop your feet up against the wall. Stay there for 10 to 15 minutes, building up to 20 minutes per session. While you wait, you might try meditation or other relaxation approaches to alleviate stress.
3. Get a Massage
Giving your feet a massage can stimulate your circulation. If Raynaud’s disease, which makes blood vessels narrow in the cold, causes your poor circulation, massage can be incredibly effective. You can go to a professional masseuse or rub your feet yourself while you work or watch TV.
You can also roll a tennis ball beneath your foot to massage it. Move it back and forth for about five minutes, then switch sides.
4. Engage in Relaxation Techniques
Reducing stress can go a long way toward improving your circulation. Deep breathing exercises can alleviate stress, as can other techniques, including:
- Tai chi
- Yoga
- Mindfulness
Everyone will always have some stress in their lives, but managing it effectively can make all the difference.
5. Stretch Your Legs
Stretching can improve your blood circulation, prompting oxygen to flow to the extremities. You can find videos that offer simple stretching instructions online. Try reaching for your toes, holding the pigeon pose while doing yoga and holding a lunge. You can even perform certain exercises while sitting, decreasing the impact on your body.
Get Help for Your Feet in Florida
Exercises and other techniques can help with poor circulation in your hands and feet, but treatment is available as well. Get in touch with Central Florida Vein & Vascular Center to learn about our minimally invasive methods for improving blood circulation in your feet. Contact us today to get started.
