Circulation In Your Feet. This article has been viewed 58,172 times. Just click the button below to be directed to our online scheduler. Don't sit or stand for too long. Poor circulation to the legs and feet can develop from unhealthy lifestyle habits, vascular disease or traumatic injury 4. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. The truth is there is plenty you can do to help improve circulation to your feet. For feet, stand on tiptoes, then roll back on heels to improve circulation. Avoid using support socks if you have peripheral artery disease, since the socks can cut off your already reduced blood flow. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/32\/Improve-Circulation-to-Your-Feet-Step-1.jpg\/v4-460px-Improve-Circulation-to-Your-Feet-Step-1.jpg","bigUrl":"\/images\/thumb\/3\/32\/Improve-Circulation-to-Your-Feet-Step-1.jpg\/aid9651859-v4-728px-Improve-Circulation-to-Your-Feet-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}. In order to dry brush efficiently, brush in upward, circular motions toward your heart. Thanks to all authors for creating a page that has been read 58,172 times. In cases of climate or stress, this can mean your feet are one of the first parts of the body to get cold. Every morning before you shower, take a dry brush and scrub your skin. Poor blood circulation could also be a cause of hair loss, dizziness, or headaches. It's also important to work with your doctor to manage any condition that's reducing your circulation. In this video, you can find out what you can do to improve your blood flow and circulation, naturally. Reduced blood flow to the feet can result in gradual damage to the nerves and diminished healing of cuts and wounds. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. Method 2 © Foot & Ankle Clinics of Arizona PLC. But be sure you scrub it correctly. Talk with your doctor about your blood circulation. Caring for Your Feet. Tight fitting shoes can impede blood flow to your feet and toes. If left untreated, poor circulation in the legs and feet can lead to blood clots, varicose veins, diabetes, or peripheral artery disease (PAD). Repeat 10 times and work up to more repeats. The Arizona Department of Transportation plays a major role in our lives. 5. It has been used traditionally for the treatment of chilblains and for gently easing the symptoms of frostbite. References. If you have diabetes and experience severe problems with circulation, your doctor or podiatrist should examine your feet every 3 to 6 months. Additionally, this ritual also warms you up on a cold winter morning. wikiHow is where trusted research and expert knowledge come together. Dry brushing is very simple to work into your daily routine and is great for removing dead skin and improving your circulation. In fact, with a few simple modifications, you can still be satisfied with your diet while also keeping your feet healthy. Because your veins have to work extra hard to transport blood from your legs all the way up to your heart, elevating your legs can help take the pressure off. So let’s find out what you should do (and eat) to keep that “traffic” flowing without any jams. But when it comes to circulation, the responsibility of smooth blood flow falls squarely on our own shoulders. Not a problem! Compression garments, especially compression socks are another great way to improve poor blood circulation. And though you might not think there is much you can do about it, we are here to tell you otherwise! So if you are working in a corporate setting, you should bring a comfortable shoe so you can change into during the day. 1. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. Most seriously, poor circulation in feet can be one of the key underlying contributors to wounds and infections that could even lead to amputation. You can also talk with your doctor about smoking cessation aids. Raise your heels slowly so that you’re standing on tiptoes. in Nursing from the University of Phoenix in 2013. There are some things you can do to increase circulation in the feet … Find support groups that you can contact if you're struggling to quit. 4. When you’re in a seated position, veins and arteries can become compressed, limiting blood flow to an area. Move your feet and toes during the day. All Rights Reserved. This article was medically reviewed by Sarah Gehrke, RN, MS. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. 5. If your feet hurt, you might want to avoid high-impact activities such as basketball that require you to jump and land on your feet. You will instantly feel the circulation improve and the feet will feel more flexible. Obviously, the best way to improve blood circulation in your extremities is … Last Updated: October 8, 2020 How to Improve Circulation to Your Feet Method 1 Make circles on your belly and lower back. Ginger is known to improve circulation and blood flow to the hands and feet. This article was medically reviewed by Sarah Gehrke, RN, MS. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Frequent swelling in the feet and legs can be brought down by wearing special compression socks. Regarding blood circulation improvement, walking gets the muscles to relax and contract and squeeze around the large veins in the legs. There are a number of ways to improve blood flow in your body. To massage your feet, lay down on the couch or bed and place your feet up on pillows or at a 45-degree angle above your heart level. Marketed by VMD Services. Getting Medical Treatment. Change positions frequently when sitting for prolonged periods to reduce pressure on your legs and increase blood flow to your feet. Now early research offers hope that an over-the-counter cream can help save the lower limbs of people with diabetes. This article has been viewed 58,172 times. Inducing relaxation is the first step of the technique: Instructions on a CD or audiotape prompt the user to release tension through conscious muscle relaxation and breath work. Massage, support socks, and stretching your feet can help circulate blood. Daily massaging of your own feet may work to help increase circulation. Treatment for Raynaud's disease includes calcium channel blockers and vasodilators that open blood vessels in your feet and legs. How to improve circulation in feet? Poor circulation in feet is often the sign of another medical health issue that prevents the proper circulation of blood to the distant extremities. Move Frequently – Movement helps facilitate healthy blood flow throughout your body. You can also flex each foot forward and backward. The bottom line, however, is that no matter where you are in life, taking steps to improve circulation in your feet definitely counts – and it doesn’t have to be hard, either. As the blood circulates, it delivers oxygen and nutrients to the body’s cells and takes away waste products. Consider buying foot massage devices or rollers that are designed to easily massage the muscles in your feet. We use cookies to make wikiHow great. Start with your feet and work your way up, using long motions on your legs and arms. It's important to move around during the day to get the blood flowing through your legs. Hydrotherapy encourages blood flow when you alternate hot and cold as the heat expands vessels and fills them with blood, while the cold contracts them and this causes blood to flow. Elevating your feet will encourage fluids to drain and improve blood flow. Exercising and eating healthy foods can certainly go a long way toward keeping that blood flowing and your feet well-nourished. Standing out on a cold winter day often provides a good indication of just how challenging it can be for our bodies to provide circulation to our feet. Wear Well Fitted Shoes. in Nursing from the University of Phoenix in 2013. Dry brushing also gets rid of dry skin. You can also massage the muscles in your feet to improve your circulation. Which takes us to our next point …. In particular, PAD causes the arteries to narrow, which can further worsen blood flow. Severe cases of poor circulation may or may not be amenable to surgical intervention. If you have poor circulation in your feet, it’s important that you get up and walk around every hour, as well as partake in other activities. Moving your feet and toes during the day is especially important if you spend most of the day sitting. Simply give our office a call at (480) 917-2300 to schedule an appointment today, or take advantage of our online contact form to have a member of our staff reach out to you. If you find you've been in the same position for an hour or more, move around for a few minutes before resuming your position. Also, proper circulation promotes cell growth and organ function. Elevate your legs and feet if your poor circulation is due to fluid retention or swelling in your legs or feet. For hands, get a hand exercise ball and squeeze it to keep your hands filled with fluids. The graft is attached above and below the blocked area of the artery, allowing blood … There are 16 references cited in this article, which can be found at the bottom of the page. So if you experience cold, tingling, or numbness in your lower limbs, take action before poor circulation creates serious problems in your life. This branch of our state government is responsible for ensuring that traffic flows smoothly at all times, and improving conditions when this doesn’t happen. Medications, lifestyle changes and surgery are remedies used to improve blood flow in the legs and feet. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. As well as reducing inflammation, they may also improve circulation and help prevent blood clotting or varicose veins. Stretch your feet a few times throughout the day or move them around whenever you can. Hydrotherapy, which is the therapeutic use of water, is another option to try. Web Design by CP Solutions. Yes, there’s a technique to dry brushing your skin: start at your feet and rub in circles up to your heart. Finally, poor blood circulation can be a warning sign of serious diseases like weak heart muscles, hardening of arteries and Peripheral Artery Disease. Losing weight, lowering high blood pressure or cholesterol, or treating your diabetes will improve circulation in your feet. \"This pilot study showed that arginine does increase blood flow, but it is not yet clear if this translates into fewer foot ulcers or better healing of ulcers,\" he tells WebMD. When returning to a normal position after raising your feet for a while, blood that is newly oxygenated will make its way down to the lower extremities and increase foot circulation. Additionally, we don’t recommend wearing skinny jeans, tight workout gears or even tight socks. They are the farthest points on the body from the heart, and given that blood already has to travel a long distance – and fight gravity on the way back – it takes more effort to get oxygen and nutrient-rich blood out to our toes. Now, when we talk about sticking to a healthy diet, we’re definitely not trying to take the joy out of your meals. Here are four tips to keep in mind if you want to promote healthy blood flow in your calves, ankles and feet. You could also go for a professional massage if you so choose. Keep fresh ginger in your pantry and add chopped, grated or sliced fresh root to soups, stews, stir fries or even herbal teas for an added spicy flavor.