What is the Best Exercise for Poor Circulation in Legs: 6 Tips

People of all ages suffer from poor blood flow to their legs, which can negatively affect their quality of life. Because it assists in delivering oxygen and other nutrients to the tissues of the legs, blood circulation in the legs is crucial.

While poor blood flow can be a sign of venous disease, it is important to be aware of vascular health. Learn the best ways to treat poor blood flow to the legs and when you should visit a doctor.

You’ll learn about some exercises in this section that can help to increase blood flow to your legs. Read on.

What Does Poor Circulation in the Legs?

Insufficient oxygen delivery to tissues is frequently caused by poor blood circulation in the legs. Cells receive oxygen and other necessary materials through the blood. Carbon dioxide (CO2), another waste product, is also carried away by it and is later expelled through breathing or skin pores. Wound healing issues, skin infections, and even cellulitis can be brought on by an oxygen deficiency in the leg.

Causes of Poor Circulation in the Legs

Poor blood circulation can be caused by a number of medical conditions, the most common being peripheral arterial disease (PAD). Your arteries become narrowed by plaque buildup, which results in this restriction of blood flow. Medications such as beta-blockers may also cause poor blood circulation in the legs, or a condition called chronic venous insufficiency.

Other causes of poor circulation in the legs include :

Pregnancy
Obesity
Blood Clot
Venous Diseases
Smoking
Diabetes
Chronic Venous Insufficiency
Aging

What is the Best Exercise for Poor Circulation in Legs: 6 Tips

Symptoms of Poor Circulation in the Legs

The most common symptoms of poor circulation in the legs are leg pain, leg cramping, tingling, muscle pain, and heavy or tired feeling in the legs. Since gravity pulls blood down into your lower body when you stand for extended periods of time, these symptoms frequently get worse.

Poor circulation can cause a number of other symptoms, including:

when you walk, your muscles hurt or feel weak.
Veins that bulge.
A “pins and needles” sensation on your skin.
Pale or blue skin color.
Numbness.
Chest pain.
Swelling.
Cold fingers or toes.

What is the Best Exercise for Poor Circulation in the Legs?

When You’re Lying

These three exercises can be performed whenever you’re lying down. When circulation in your legs needs to be maintained to avoid blood clots, they can be especially useful if you’re required to spend any length of time in bed, such as after surgery.

Ankle Pumping

Flex your foot to raise your toes 10 times while lying on your back with your feet pointed straight ahead.
One foot at a time or both at once are acceptable techniques for this.
At least once every hour, do the ankle pumping again.

Knee Bends

One knee should be raised toward the chest and then brought back down while lying on your back with your feet facing forward.
Repeat 10 times.
Repeat using your other leg.
Knee bends should be done at least once per hour.

Leg Lifts

Bend one knee while keeping your foot flat as you lay on your back with your legs straight ahead.
Keeping the other leg straight and “locked,” lift it up until your knees are at the same level.
Bring the leg down slowly, in a controlled movement.
Repeat 10 times.
Do the same with your other leg.
As you can, increase the number of repeats.

When You’re Sitting

You can do these exercises anytime you’re sitting, whether at a desk, or riding in a car or airplane. These exercises will improve the blood flow in your legs.

Heel and Toe Raises

Seated with both feet on the floor in front of you, raise both heels and hold for 3 seconds.
10 or more times should be repeated.
Repetition of the lifts with both feet raised is recommended.

By alternately raising your heel and toe while rocking steadily, you can change up this exercise. Alternately, raise the toes of both feet simultaneously while lifting the heel of one foot.

Ankle Rotation

In a seated position, lift one foot just a little bit higher than the other.
Ten times in each direction, clockwise and counterclockwise, should be performed on the ankle.
Repeat with the other foot.

Calf Stretch

Stretch one leg in front of you while seated with both feet flat on the floor.
Bring your toes up toward you while bending your ankle.
After three seconds of holding the stretch, return your foot to the ground.
Repeat at least ten times.
Do the same with the other leg.

Alternating one leg after another is another option you have.

When You’re Standing

Here are some easy exercises you can perform while standing or as a warm-up before more difficult ones. When you take a break from sitting, they’re also effective ways to improve leg circulation.

Leg Stands

For stability, cling to a chair.
Your weight should only be on one leg as you lift one foot.
Hold the position for 10 seconds.
Repeat while balancing on the opposite leg.
Build up gradually to maintain the position for 30 and then 60 seconds.
If possible, make the task more challenging by holding onto the chair with one hand, then one finger, and finally without any support at all. The leg stands can also be performed while closing your eyes.

Exercise Ball

Placing the ball between your middle back and the wall while standing close to one, as shown. Your back is better protected by the ball.
Squat while maintaining a straight back and pushing against the ball. As low as you are able to comfortably squat.
Regain your starting position by pushing up.
Repeat 10 times.

You can also do this sitting move with your back directly against the wall.

Other Ways to Poor Circulation in the Legs

Compression Stockings

You can wear compression stockings to enhance blood circulation in your legs and lessen any discomfort or swelling in your legs. This is beneficial for you in particular if your job requires you to stand or sit for extended periods of time. Maintaining the same foot position for an extended period of time can put too much pressure on your legs, resulting in discomfort and swelling.

Sauna Bath

In just thirty minutes, you can improve your body’s blood circulation. Let your body unwind by simply slipping into a warm bathtub. You will be amazed by the refreshing bath. Additionally, the warm water in the bathtub will help to dilate the veins and arteries in your body, which will improve blood flow. However, ensure the water is not extremely hot as that can lead to skin irritation and cause inflammation.

Yoga

Numerous medical issues, such as stress and anxiety, can be treated with yoga. It is a good way to reduce the pain in your body, increase flexibility, and improve core strength. You can find relief from issues with poor blood circulation through a variety of yoga poses. A yoga instructor should always be consulted before engaging in any unsupervised yoga exercises, though.

Leg Massage

After an exhausting and hard-working day, getting a massage is a great way to unwind. But did you know that a good massage is also an excellent natural way to increase your blood circulation? Experience the difference in your body by regularly indulging in a healthy body and limb massage from a professional.

Final Thoughts

A serious medical condition, such as diabetes or heart disease, or an underlying venous disease, may be indicated by poor circulation in the legs. It’s critical that you visit your doctor and get checked out if you experience this symptom. There are numerous ways to increase blood flow to your legs, including modifying your diet and way of life, taking supplements, and getting medical attention. You can alleviate your symptoms and resume your normal activities with persistence and patience.