Top 6 Best Ways to Improve Blood Circulation in The Legs & Feet

People of all ages can suffer from poor blood flow in the legs, and it negatively affects their quality of life. Blood circulation in the leg is very important, as it helps to bring oxygen and other nutrients to the tissues in the leg.

While poor blood circulation may be a sign of vein disease, it is important to take care of your vascular health. See how best to take care of poor blood flow in the legs and when to see a doctor.

What does poor circulation in the legs mean?

Poor blood circulation in the feet often indicates that the arteries are unable to transport enough oxygen to the tissues. Blood plays a vital role in carrying oxygen and other essential substances to the cells while also removing waste products like carbon dioxide (CO2). This waste is expelled through breathing or the pores of the skin. A lack of oxygen in the legs can lead to issues with wound healing, skin infections, and even cellulitis.

Common causes of poor circulation in the legs and feet

Poor blood circulation can result from various medical conditions, with peripheral arterial disease (PAD) being one of the most common. PAD occurs when plaque builds up in the arteries, restricting blood flow. Additionally, certain medications, such as beta-blockers, may contribute to poor blood circulation in the legs, as can a condition known as chronic venous insufficiency.

Other factors that can lead to poor circulation in the legs include:

• Obesity.
• Blood clots.
• Varicose veins.
• Chronic venous insufficiency.
• Pregnancy.
• Aging.
• Diabetes.
• Smoking.

Signs of poor circulation in the legs

The most common symptoms of poor circulation in the legs are leg pain, cramping, tingling sensations, muscle pain, and a heavy or tired feeling in the legs. These symptoms often worsen when standing for long periods, as gravity pulls blood down into the lower body.

Additional symptoms may include:

• Numbness.
• Coldness.
• Muscle cramps.
• Skin changes (such as discoloration, dry skin, and hair loss).
• Swelling.
• Itchy legs.

How to improve poor blood circulation in legs and feet

There are many ways to enhance blood circulation in the legs. To make it easier for you to choose what type of treatment is suitable for you to apply, we have created five categories that you can do to address poor blood circulation in the legs and feet.

1. Home treatments

If you’re looking for an easy and cost-effective way to improve poor blood circulation in your legs, home treatments can be a great option. Here are some simple methods you can try at home:

• Wear compression stockings: Compression stockings help improve blood circulation in the legs by applying pressure to the veins and muscles. This pressure assists in pushing blood back up to the heart, enhancing overall blood flow.
• Elevate your legs: Elevating your legs can help reduce varicose veins and promote better circulation. You can do this by placing a pillow under your feet while lying in bed or by using a chair that is higher than your seat, allowing your feet to hang off the edge.
• Avoid long periods of sitting or standing: When you are sitting or standing for a long period, it is important to move around and stretch your legs every so often to improve blood flow.
• Massage: Gently massaging the area around your ankles can stimulate blood flow to your legs and reduce venous pooling in the veins.
• Dry skin brushing: This technique promotes circulation and helps improve lymphatic drainage. Use a soft brush or your hands to gently rub your skin, stimulating the lymph vessels and aiding in the removal of toxins and waste from your body.
• Take a warm bath: A warm bath can relax your muscles and promote blood flow, helping to improve circulation in your legs.

2. Exercise regularly

Exercise is an excellent way to enhance your blood circulation, as it helps keep your arteries healthy and clear. When you engage in physical activity, your heart rate increases, causing the blood vessels in your legs to dilate. This improved blood flow delivers oxygen and essential nutrients to the tissues in your legs.

Here are some types of exercises you can do to improve circulation:

• Go for regular walks: Walking is a simple and effective way to boost your blood circulation. It requires no special equipment and can be done almost anywhere.
• Running: Running is a great cardiovascular exercise that significantly improves blood circulation.
• Biking: Cycling is another excellent cardiovascular activity that enhances blood flow in the legs.
• Swimming: Swimming is a highly effective form of exercise that strengthens the joints and muscles of the legs while improving overall blood circulation.
• Yoga: Practicing yoga can enhance blood circulation in the legs by stretching your muscles and increasing flexibility.

3. Eat a healthy diet

One of the most effective ways to improve poor blood circulation in your legs is to make some changes to the foods you eat. Here are the types of foods you should eat in order to help you increase good blood circulation in your legs:

• Increase Omega-3 fatty acids: Omega-3 fatty acids are essential for heart health and can also improve blood circulation. Good sources include salmon, trout, walnuts, and flaxseed oil.
• Decrease salt intake: Consuming too much salt can lead to increased blood pressure, which puts a strain on your blood vessels and may contribute to poor circulation.
• Increase fiber: Fiber plays a vital role in overall health and can support better blood circulation. Good sources of fiber include fruits, vegetables, and whole grains.
• Eat iron-rich food: Iron is crucial for blood health, and a deficiency can lead to anemia, which may cause poor circulation in the legs. Good sources of iron include lean red meat, eggs, poultry, seafood, green leafy vegetables, and whole grains.
• Avoid saturated fats: Saturated fats, often found in processed foods such as baked goods and fast food, can contribute to plaque buildup in the arteries, reducing blood flow to the legs.

4. Lifestyle changes

In addition to dietary modifications, there are several lifestyle changes you can make to improve blood circulation in your legs. Here are the lifestyle changes you should make:

• Quit smoking: Smoking negatively affects heart health and can lead to plaque buildup in the arteries, increasing the risk of blood clots. This, in turn, can impair blood circulation in the legs.
• Limit alcohol intake: Excessive alcohol consumption can raise blood pressure and heighten the risk of developing blood clots, which can also compromise blood circulation in the legs.
• Manage your stress levels: Stress can negatively impact blood circulation because it triggers the release of cortisol, a hormone that constricts blood vessels. This reduction in blood flow can affect the legs and lead to poor circulation.
• Stay hydrated: Proper hydration is vital for overall health and can enhance blood circulation. Aim to drink plenty of water each day while avoiding sugary and caffeinated beverages.
• Maintain a healthy weight: Being overweight can strain your blood vessels, resulting in poor blood circulation. Focus on maintaining a healthy weight by eating a balanced diet and engaging in regular physical activity.

5. Take supplements

In addition to dietary and lifestyle changes, certain supplements can help improve blood circulation in the legs. Here are some supplements to consider:

• Fish oil supplements: These contain omega-3 fatty acids, which are essential for heart health and can help enhance blood circulation.
• Garlic supplements: Garlic is rich in allicin, a compound known for its anti-inflammatory and antioxidant properties, which can support better blood circulation in the legs.
• Ginkgo biloba supplements: This herb has been used for centuries to promote blood circulation. It works by dilating blood vessels, thereby improving blood flow throughout the body.
• Bilberry supplements: Bilberries are high in antioxidants that can protect blood vessels from damage caused by free radicals, aiding in better blood circulation.
• Coenzyme Q10: This supplement enhances heart function and increases oxygen delivery to tissues, contributing to improved circulation.
• Arginine: This amino acid helps improve the function of the endothelium, the layer of cells lining blood vessels. When these cells function well, they help relax and dilate blood vessels, promoting better blood flow.

Always consult your medical professional before taking any supplements, as they may react with your medications.

6. Medical Treatments

If you have tried making lifestyle changes and eating a healthy diet, but you are still experiencing poor blood circulation in your legs, you may need to seek medical treatment. Here are some of the treatments you may be prescribed:

• Blood thinners: If you have a history of blood clots, your doctor may prescribe blood thinners to help prevent more blood clots from forming.
• Manage your blood pressure: Managing your blood pressure is an important part of keeping your blood vessels healthy and can help improve blood circulation in the legs. Make sure you are following your doctor’s recommendations for treatment and take your medications as prescribed.
• Control your blood sugar: Managing your blood sugar is also important for overall health. If you have diabetes, you should work with your doctor to control your blood sugar levels and prevent complications from blood vessel damage.
• Keep Your Cholesterol Under Control: High cholesterol can lead to fatty deposits in the arteries, which increases your risk of developing blood clots. Make sure you have your cholesterol levels checked regularly and work with your doctor to keep them under control.

Why is good blood circulation in the legs important?

Maintaining good blood circulation in the legs is essential for overall health and well-being. It ensures that vital nutrients and oxygen reach the tissues, promoting their healthy function and vitality.

Additionally, proper circulation helps prevent varicose veins and reduces the risk of blood clots, which can lead to serious complications, such as deep vein thrombosis (DVT). Prioritizing your circulation can provide numerous health benefits and enhance your quality of life.

How long does it take to get circulation back?

Reversing the damage to your blood vessels after a period of poor circulation may take a few weeks / a few months / or a few years. Your doctor may prescribe medications and recommend lifestyle changes, but the length of time it will take for you to recover from poor blood circulation will depend on how severe your condition is.