Are you looking for ways to improve leg circulation? Do your legs often feel tired and achy? If so, you’re not alone.
Poor leg circulation is a common problem caused by many factors, including lifestyle and health conditions. Fortunately, several options are available to help improve, including lifestyle changes, exercises, and potential medical interventions. This blog post will look at a few tips to improve leg circulation.
However, before looking at the tips let’s take a few moments to understand poor leg circulation, its possible causes, and symptoms.
What Is Poor Leg Circulation?
Poor leg circulation is a condition in which the blood flow from one’s legs to the heart becomes constricted or blocked. The medical term for this is peripheral artery disease (PAD).
The poor circulation associated with PAD can be due to atherosclerosis or other problems within the heart or arteries of the leg, including the main artery of the leg, called iliac artery stenosis (IAS)
A buildup of plaque in the arteries, smoking, obesity, or diabetes can be a contributing factor.
Treatment usually involves lifestyle changes, such as quitting smoking, exercising, and eating a healthy diet, as well as medications and, in some cases, surgery.
What Causes Poor Leg Circulation?
Common causes of poor leg circulation can range from something as simple as sitting for extended periods of time to a more serious medical condition, such as deep vein thrombosis.
Dehydration, obesity, and smoking can also contribute to poor circulation in the legs. Also sitting at a desk all day, wearing tight clothes, and not getting enough exercise are some other factors that can contribute to leg circulation problems.
Video: 5 Simple Tips To Improve Leg Circulation
Symptoms of Poor Leg Circulation
Leg pain, cramping, and a numb sensation in your legs may be early warning signs of poor circulation. However, each person experiences their own hallmarks of this circulatory problem.
If you have any of the following symptoms, consult a doctor as soon as possible for treatment of poor circulation:
- A feeling of heaviness or fatigue in your legs
- Difficulty walking or climbing stairs
- Leg pain that worsens when you walk or stand
- Leg cramps, especially at night
- Pale skin on your legs
- Sudden changes in the color or temperature of your feet or toes
- Swelling in your ankles and feet
Tips For Helping Circulation in the Legs
Tip #1 – Stand Up
Stand up every 20 minutes. This is perhaps one of the simplest things you can do to improve blood circulation. Standing up every 20 minutes or so will get your blood flowing and help to improve the overall health of your legs.
Get up and walk around the office every hour or so, and take a break from sitting in your chair every now and then. If you have a desk job, try to do some light exercises at your desk throughout the day.
Also, avoid sitting for long periods of time with crossed legs or one leg tucked under you.
Tip #2 – Loose Clothing
Tight clothes can constrict blood flow and make it more difficult for your blood to circulate throughout your body.
Wear loose-fitting clothes around the waist area. This includes removing tight belts if necessary.
Wearing pants with a looser waistband will help keep leg circulation healthy.
Tip #3 – Compression Socks/Stockings
If you are looking for an easy way to improve your leg circulation, compression socks may be the answer for you. This is because compression stockings help to improve blood flow and keep the legs feeling energized. They are also effective at reducing swelling and discomfort in the legs.
To get the most out of your compression socks, make sure to wear them every day. You may also want to consider wearing compression stockings when you travel or sit for long periods of time.
When shopping for compression stockings, be sure to look for a brand that fits you properly. If the socks are too tight, they will not be effective at improving circulation.
You may also want to consider getting compression socks that are made with a blend of cotton, nylon, and elastic. This material is breathable and will help improve circulation as you go about your day.
Tip #4 – Exercise
Get more exercise by moving about as much as reasonably possible throughout the day. When blood is properly flowing throughout the body, your legs will feel rejuvenated and ready to function at their peak.
Try to stand up out of your chair regularly or pace while talking on the phone. Taking a leisurely walk every day is also a great way to improve leg circulation.
Stretch regularly. Stretching is a great way to improve poor blood circulation and keep your muscles flexible. Make sure to target the muscles in your legs with some of the stretches that are most commonly practiced.
Add in some cardio. Cardio is a great way to get the blood circulating through your legs and improve blood flow.
Try adding in some low impact exercise, such as walking or swimming, for about 30 minutes per day to see the best results.
Read Next: Types of Cardio For Seniors
Tip # 5 – Hydration
Dehydration can lead to a decrease in blood flow, which in turn can lead to a number of problems, including poor leg circulation.
When the blood flow is hindered, it can be difficult for your body to get the oxygen and nutrients it needs to function properly.
This can cause problems such as fatigue, muscle pain, cramps, and even swelling.
If you are experiencing any of these symptoms, it is important to take steps to improve your hydration levels. This can be done by drinking plenty of fluids throughout the day, including water, juice, and sports drinks, to stay hydrated.
It is also essential to eat foods that are high in water content, such as fruits and vegetables.
Why is good leg circulation important?
Good leg circulation helps support your body’s entire system, including the heart and brain, which you need to live a healthy life.
If poor leg circulation is left untreated, it can lead to poor vein health, poor skin health, poor tissue oxygenation (meaning that cells don’t get the oxygen they need to function properly), and even tissue death.
Is high blood pressure medication associated with poor leg circulation?
High blood pressure, or hypertension, is a common condition that can often be managed with lifestyle changes such as diet and exercise.
However, in some cases, medications may also be necessary. One potential side effect of high blood pressure medications is poor leg circulation.
This can cause swelling and pain in the legs, as well as difficulty walking.
If you experience any persistent leg circulation problems, be sure to consult with a healthcare professional. There might be an underlying medical condition causing the issue.
Treatment for poor leg circulation may include medications, lifestyle changes such as weight loss, or surgery.
When it comes to improving blood circulation in your legs, there are plenty of things you can do. Start by adding some of the simple tips found in 5 Simple Tips To Improve Leg Circulation into your daily routine, and you should start to see a noticeable difference.
What tips do you have to improve leg circulation? Please comment below.