How to Improve Circulation in Your Legs

When the circulatory system is affected, it can cause vascular diseases, including stroke, aneurysm, atherosclerosis, and blood clots. 

Keep reading to find out how to identify problems with circulation and what to do to improve blood flow in your legs.

The vascular system is made up of a network of blood vessels that include:

• Veins: Veins carry blood from the capillaries to the heart.

• Arteries: Arteries transport oxygen-rich blood from the heart to the organs and tissues.

• Capillaries: Capillaries connect small arteries and veins. Their thin walls enable the exchange of substances between tissues and blood.

The reason for poor circulation is usually unknown, but experts say that there are different common causes:

• Family history.

• Smoking.

• Genetics.

• Heart disease, infections, or injuries.

• Older age.

• Being sedentary. 

• Conditions that affect the heart or blood vessels.

• Pregnancy.

• Having overweight or obesity.

• Hot seasons. For example, poor circulation can worsen in summer as high temperatures cause the walls of the vessels to dilate.

• Taking certain medications, such as hormones. 

How do I know if I have poor circulation?

Blood flow to your legs may be affected if you experience any of the following symptoms:

• Heat or cold in the area.

• Cramping.

• Pain.

• Numbness.

• Swelling.

• Tingling.

• Itching.

• Stabbing pain.

If you experience any of these signs of poor circulation, you should consult a healthcare professional as soon as possible so they can make a diagnosis and determine the cause of these problems and the best treatments for your situation.

How to improve circulation in your legs

There is no tip, exercise, or home remedy that can replace a visit to your doctor to find out the reason for poor leg circulation and any potential treatments. However, there are some additional helpful actions you can take:

Maintaining a healthy diet

Fruits, vegetables, legumes, grains, fish, and lean meats are the pillars of a healthy diet. They provide the body with all nutrients necessary for it to function properly, including by pumping blood through the blood vessels.

However, there are some foods that are especially beneficial for circulation:

• Garlic.

• Blueberries. 

• Turmeric.

• Ginger. 

• Nuts.

• Apples. 

• Oranges. 

• Peppers. 

• Tomatoes.

Staying well hydrated is also important; among other benefits, it makes it easier for the heart to pump blood. Although the amount of water we need every day depends on many factors, such as our level of physical exercise or activity, climate, or the clothing we wear, experts say that between 2 and 2.5 liters (67 to 84 ounces) per day is enough.

As for the world of supplements, various studies have analyzed the effects of extracts, herbs, and spices on cardiovascular health. Some of the best ones for promoting blood circulation are horse chestnut extract and Cayenne pepper. But remember, you should consult a health care professional before using any of these products.

Moving around

One of circulation’s worst enemies is sedentariness: staying still, seated, or standing for long periods of time. If you have to stay sedentary (for example, because of travel or work), experts recommend moving your legs every once in a while and not crossing your legs. Even brief movements can make a difference.

During the day, it’s best to walk for at least five minutes a day to improve leg circulation. You can see more benefits as you gradually increase the speed and intensity of your walking.

You can also do exercises while seated or lying down, like drawing shapes or numbers with the point of each foot, pretending to pedal, lifting your heels and then placing them back down on the ground, or flexing your knees.

For more specific exercises, you can use techniques or practices like yoga or tai chi, which will help you improve not only your blood flow, but also your flexibility and coordination. They also combat other risk factors for poor circulation, such as overweight or obesity.

Wearing compression stockings

Compression stockings are designed to fit snuggly around the lower legs and ankles or around the legs and thighs. They aim to improve blood flow and reduce swelling or pain.

Health care professionals usually recommend them after surgery to prevent blood clots from forming, or for people whose work requires them to stay standing for long periods of time.

As they are a tool to improve your health, you should consult an expert for advice on the right designs, materials, thickness, and heights for your situation. 

Other tips

Remember these tips to supplement the treatments your doctor recommends to improve circulation in your legs:

• Avoid smoking, drinking alcohol, or eating foods that are ultra-processed and high in fat, sodium, and sugar.

• Use self-massage or professional massage to promote circulation.

• Take warm baths.

• Use wedge pillows or double up the blanket under your feet so you can sleep with your legs elevated.

• Use foot stools when sitting down. 

Sources: Natural Medicines Comprehensive Database; National Library of Medicine; Mayo Clinic; National Heart, Lung, and Blood Institute.