If you’re experiencing tired and achy legs, poor leg circulation may be the culprit. This common problem can be caused by a variety of factors, including lifestyle and health conditions. Fortunately, there are several ways to improve leg circulation, ranging from simple lifestyle changes to medical interventions.

Simple Tips To Improve Leg Circulation

Before diving into tips for improving leg circulation, it’s important to first understand what poor leg circulation is, its possible causes, and symptoms. By gaining a better understanding of this condition, you can take steps to improve your leg circulation and reduce discomfort.

Before looking at the tips on how to improve leg circulation, let’s take a few moments to understand poor leg circulation, its possible causes, and symptoms.

Key Takeaways:

  • Poor leg circulation is a common problem caused by various factors, including lifestyle and health conditions.
  • Symptoms of poor leg circulation include tired and achy legs.
  • Improving leg circulation can be achieved through lifestyle changes, exercises, and medical interventions.

What Is Poor Leg Circulation?

Poor leg circulation occurs when there is a constriction or blockage in the blood flow from your legs to your heart. This condition is also known as peripheral artery disease (PAD). PAD can be caused by atherosclerosis or other problems within the heart or arteries of the leg, including the iliac artery stenosis (IAS).

What Causes Poor Leg Circulation?

Poor leg circulation can be caused by a variety of factors. Some of the most common causes include sitting for extended periods of time, dehydration, obesity, smoking, and not getting enough exercise. Wearing tight clothes and high heels can also contribute to leg circulation problems. Additionally, health conditions such as high blood pressure, diabetes, atherosclerosis, and peripheral artery disease (PAD) can all lead to poor leg circulation.

It is important to maintain a healthy diet rich in nutrients and low in saturated fats and salt, manage stress levels, and avoid smoking and excessive alcohol consumption to help improve leg circulation.

Video: 5 Simple Tips To Improve Leg Circulation

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Symptoms of Poor Leg Circulation

If you have poor leg circulation, you may experience a variety of symptoms. 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

3 Simple Tips To Improve Leg Circulation - Standing

Standing up every 20 minutes is a simple way to improve blood circulation in your legs. It helps to get your blood flowing and improve the overall health of your legs. If you have a desk job, try to do some light exercises at your desk throughout the day. Walking around the office every hour or so and taking a break from sitting in your chair can also help. Avoid sitting for long periods of time with crossed legs or one leg tucked under you.

Tip #2 – Loose Clothing

3 Simple Tips To Improve Leg Circulation - Loose Clothing

Wearing 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 and remove tight belts if necessary. Wearing pants with a looser waistband will help keep leg circulation healthy.

Tip #3 – Compression Socks/Stockings

3 Simple Tips To Improve Leg Circulation - Compression Socks

Compression socks are an easy way to improve your leg circulation. They 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. Look for a brand that fits you properly and is made with a blend of cotton, nylon, and elastic to improve circulation. This material is breathable and will help improve circulation as you go about your day.

Tip #4 – Exercise

5 Simple Tips To Improve Leg Circulation - Exercise

Exercise is a great way to improve leg circulation. Moving about as much as reasonably possible throughout the day is recommended. 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. Stretching regularly 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, 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

5 Simple Tips To Improve Leg Circulation - Hydrate

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. Drinking plenty of fluids throughout the day, including water, juice, and sports drinks, to stay hydrated is essential.

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 is crucial for maintaining your body’s overall health. It is responsible for delivering oxygen and nutrients to your cells and removing waste products. Poor leg circulation can lead to a range of health problems, including poor vein health, poor skin health, and tissue death. It can also increase your risk of developing blood clots and deep vein thrombosis (DVT).

Is high blood pressure medication associated with poor leg circulation?

High blood pressure medications can sometimes cause poor leg circulation, resulting in swelling, pain, and difficulty walking. However, not all blood pressure medications have this side effect, and it is important to speak with your doctor if you experience any symptoms. In some cases, your healthcare provider may adjust your medication or recommend alternative treatments.

What are some natural ways to increase blood circulation in your legs?

Certain natural remedies can help improve blood circulation in your legs. Some options include drinking green tea, taking ginger supplements, or eating foods rich in omega-3 fatty acids. You can also try using essential oils, such as peppermint or eucalyptus, to improve circulation.

Additional Reading

Parting Words

If you have been experiencing persistent leg circulation problems, it is important to consult with a healthcare professional. There could be an underlying medical condition that needs to be addressed. Treatment may include medication, lifestyle changes, or surgery.

Incorporating simple tips into your daily routine, such as standing up, wearing loose clothing, using compression socks, exercising, and staying hydrated, can help improve blood circulation in your legs. It is important to note that these tips may not work for everyone, and it may take time to see noticeable results.

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.

If you have any additional tips for improving leg circulation, please share them in the comments below. Remember to always consult with a healthcare professional before making any significant changes to your lifestyle or treatment plan.

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