Poor circulation in your legs can cause pain, swelling, cramping, and fatigue. It can also increase your risk of serious health problems. Fortunately, there are many proven ways to improve blood flow in your legs. This article explores evidence-based methods that can help boost your leg circulation.

Ways To Improve Circulation In the Legs

From simple exercises to medical treatments, there are many effective strategies to enhance blood flow in your legs. The following sections detail proven methods backed by scientific research.

Exercise and Physical Activity

Regular exercise is one of the most effective ways to improve circulation in your legs. When you move, your muscles help pump blood back to your heart.

Walking Programs

For people with poor circulation due to peripheral artery disease, structured walking programs can make a big difference. A 6-month exercise program increased walking distance by 77% and improved blood flow by 30% in people with circulation problems (1).

The same study found that exercise also increased daily physical activity levels by 38%. This shows that the benefits extend beyond just the exercise sessions themselves.

Specific Exercises When Lying Down

If you’re on bed rest or spend time lying down, these exercises can help maintain circulation:

Ankle Pumps
Moving your feet up and down (dorsiflexion) for just one minute can increase blood flow by 22% for up to 30 minutes afterward (2).

  • Lie on your back with legs straight
  • Flex your foot to move your toes up toward your shin
  • Point your toes down
  • Repeat 10-15 times
  • Do this at least once every hour if on bed rest

Exercises When Sitting

During long periods of sitting, like on flights or at a desk, these exercises can help:

Foot Exercises with Resistance
Research shows that foot exercises work best when done against resistance. This significantly enhances blood flow compared to exercises without resistance (3).

The study found that sitting with feet not touching the floor reduces blood flow by almost 2-fold. Keep your feet flat on the floor or use a footrest.

Resistance Training with Blood Flow Restriction

A newer approach combines light weights with partial blood flow restriction. This method can improve blood vessel function better than regular resistance training (4).

For older adults, this type of training is safe and well-tolerated while improving muscle strength (5).

Tip
If you sit for long periods, try doing ankle pumps every hour. Simply point your toes up toward your shin, then point them down. Do this 10-15 times to boost circulation. For better results, push against resistance like the floor or a footrest.

Leg Positioning and Elevation

The position of your legs affects blood flow significantly. Research shows that blood flow and vascular conductance are highest when legs are in a horizontal or lowered position, and lowest when elevated (6).

However, elevating your legs periodically can help with venous return and reduce swelling, especially if you have venous insufficiency. The key is to alternate positions throughout the day.

Compression Therapy

Compression stockings are a well-established treatment for improving leg circulation, especially in people with venous problems.

How Compression Stockings Work

Compression stockings apply graduated pressure to your legs, with the most pressure at the ankle. This helps push blood back up toward your heart. Studies show they significantly improve blood flow efficiency and reduce swelling (7).

Special Compression Stockings

Some newer compression stockings contain silver threads. These may provide additional benefits for skin blood flow compared to regular compression stockings (8).

Electrical Stimulation

Electrical stimulation devices can help improve circulation, especially for people who have difficulty exercising.

Calf Muscle Stimulation

Electrical stimulation of the calf muscles can increase blood flow by up to 10 times the resting level. The effects are similar to or better than compression devices (9).

Foot Stimulation

Electrical stimulation of the foot is as effective as pneumatic compression devices. It increases blood flow in both the popliteal and femoral veins (10).

After bypass surgery, electrical calf stimulation has been shown to reduce swelling and increase blood flow at rest and during stimulation (11).

Temperature-Based Therapies

Both heat and specialized light therapies can improve circulation in your legs.

Infrared Therapy

Monochromatic infrared energy (MIRE) can significantly increase blood flow in the feet. A 30-minute treatment has been shown to increase both blood cell velocity and overall blood flow (12).

Far Infrared Therapy

Far infrared therapy has shown benefits for people on dialysis. It can increase blood flow and improve blood vessel function (13).

Vibration Therapy

Whole body vibration platforms can improve leg circulation, especially when combined with other treatments.

Vibration Alone

Standing on a vibration platform at frequencies of 30 Hz or less can improve blood flow and skin temperature in the legs (14).

Combined with Electrical Stimulation

Combining vibration with electrical stimulation works better than either treatment alone. The combination keeps blood flow elevated throughout the entire treatment session (15).

Medications That Improve Leg Circulation

Several medications have been shown to improve blood flow in the legs. These require a prescription from your doctor.

ACE Inhibitors

Ramipril, an ACE inhibitor, can dramatically improve walking ability in people with peripheral artery disease. In one study, it increased pain-free walking time by 227 seconds and maximum walking time by 451 seconds compared to placebo (16).

Other Beneficial Medications

Several other medications have shown benefits:
– Glutathione infusions have been shown to increase walking distance and improve blood flow after exercise (17)

– High-dose allopurinol can improve blood vessel function by reducing oxidative stress (18)

Medications That Don’t Harm Circulation

Some people worry that certain heart medications might worsen leg circulation. However, research shows that beta-blockers don’t worsen walking ability or symptoms in people with mild to moderate peripheral artery disease (19).

Note
Always consult your doctor before starting any new medication. Some medications may not be suitable for everyone and can have side effects.

Lifestyle Changes

Simple changes to your daily habits can make a big difference in your leg circulation.

Avoid Smoking

Smoking significantly harms blood circulation. Even one cigarette can:
– Reduce the ability of blood vessels to dilate properly
– Decrease capillary recruitment during peak blood flow by 13.8%
– Impair the blood vessel response to natural chemicals that promote dilation (20)

E-cigarettes with nicotine are also harmful. They impair blood vessel function, increase arterial stiffness, and raise blood pressure (21)

The good news is that former smokers show better blood vessel responses than current smokers, though not as good as people who never smoked (22).

Avoid Prolonged Sitting

Sitting for just 3 hours can impair blood vessel function in your legs. However, taking a 45-minute walk before sitting can prevent this problem (23).

If you can’t exercise beforehand, simply standing instead of sitting preserves blood vessel function.

Get Enough Sleep

Poor sleep can harm your blood vessels. People who slept only 5 hours a night for 8 days showed impaired blood vessel function compared to those who slept 7 hours (24).

Stay Hydrated

Proper hydration is important for blood flow. When you’re dehydrated, your blood becomes thicker and harder to pump. Drink water throughout the day to maintain good circulation.

Physical Activity Throughout the Day

A 12-week program that focused on increasing daily activity and reducing sitting time has been shown to improve blood vessel function in people with circulation problems. Participants increased their daily steps by about 2,800 and reduced sitting time by 48 minutes (25).

Mind-Body Exercises

Gentle exercises that combine movement with breathing can improve circulation.

Tai Chi

Tai Chi, a gentle form of exercise similar to yoga, can improve blood flow in the legs. A 12-week Tai Chi program significantly improved blood flow parameters in older adults at risk of stroke (26).

Another study found that Tai Chi improved microcirculation in patients with coronary artery disease (27).

Massage Therapy

Massage can improve blood flow and help with recovery after exercise.

Benefits for Circulation

Massage therapy has been shown to restore blood vessel function after exercise. In one study, massage improved blood vessel function in the arms even after leg exercise had temporarily reduced it (28).

Regular massage with oil can also improve blood flow. In infants, massage with sesame oil has been shown to significantly improve blood flow in the femoral artery (29).

Temperature Therapies

Using hot and cold water can affect blood flow in your legs.

Warm Water Therapy

Warm water therapy at 40°C (104°F) has been shown to significantly increase blood flow compared to control conditions (30).

Contrast Water Therapy

Alternating between hot and cold water (contrast baths) produces fluctuations in blood flow throughout the treatment. While some studies show it may increase superficial blood flow and skin temperature, the evidence is mixed (31).

Nutritional Approaches

What you eat and drink can affect your circulation.

Limit Caffeine

Caffeine can reduce blood flow. A single 250 mg dose of caffeine (about 2-3 cups of coffee) has been shown to reduce blood flow by an average of 27% (32).

However, the effects of caffeine after exercise may be different. In runners, caffeine after exercise has been shown to increase leg blood flow by 17% compared to placebo (33).

Beneficial Supplements

Some supplements may help circulation:
– Korean red ginseng has been shown to improve blood flow distribution in the body after 8 weeks of use (34)

– A fruit and vegetable concentrate has been shown to increase skin blood flow by 39% after 12 weeks (35)

– Higher dietary intake of selenium, calcium, and dairy products is associated with better blood vessel function in healthy young men (36)

– Horse chestnut extract is effective for chronic venous insufficiency. Studies show it reduces leg volume comparably to compression stockings (37)

Tea for Circulation

Various types of tea can improve blood flow:

– Black tea consumption has been shown to improve blood vessel function. Even a single dose can increase flow-mediated dilation in healthy adults (38)

– Drinking green tea for 12 weeks can increase blood flow and oxygen delivery to the skin (39)

– Yerba mate tea has been shown to help people with high blood viscosity. A 6-week study found it improved blood flow speed and reduced blood thickness (40)

Foods That May Help

Some foods contain compounds that can improve circulation:

– Capsaicin (found in cayenne pepper and hot peppers) can increase blood flow. When applied to the skin, it has been shown to cause significant increases in blood flow that last up to 40 minutes (41)

– Fish oil has been shown to improve blood flow after meals. Adding fish oil to a meal enhanced blood vessel function and increased beneficial gene expression in blood vessels (42)

Warning
If you have peripheral artery disease or other circulation problems, don’t try to treat them on your own. See a healthcare provider for proper diagnosis and treatment.

Prevention During Medical Procedures

For people having surgery or medical procedures, there are ways to maintain good circulation.

During Surgery

Passive movement of the legs during surgery has been shown to reduce the risk of blood clots by 77% (43).

Preconditioning Before Surgery

Brief periods of reduced blood flow before surgery (ischemic preconditioning) have been shown to reduce post-operative pain and may improve circulation (44).

When to See a Doctor

While many circulation problems can be improved with lifestyle changes, some symptoms require medical attention.

See a healthcare provider if you experience:

  • Leg pain that occurs with walking and improves with rest (claudication)
  • Persistent leg swelling
  • Skin color changes in your legs or feet
  • Non-healing wounds on your legs or feet
  • Leg pain at rest
  • Numbness or weakness in your legs
  • Cold feet or legs, especially if one side is colder than the other

These symptoms could indicate peripheral artery disease or other serious circulation problems that need medical treatment.

Conclusion

There are many proven ways to improve circulation in your legs. Exercise remains one of the most effective methods, with walking programs showing particular benefit. Simple foot exercises can help during periods of sitting.

Start with simple changes like taking regular walking breaks and doing ankle pumps when sitting. If you have ongoing circulation problems, see your doctor for a complete evaluation and personalized treatment plan.

The key is finding the right combination of treatments for your specific situation. Many of these approaches work well together. Always consult with a healthcare provider before starting new treatments, especially if you have existing health conditions.

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