- All right, if you are having leg circulation issues,
you must know the problem in order to treat it properly.
- And there are three common causes
and we're gonna give you solutions for each one.
- That's right.
Now, there are three scenarios
of common leg circulation problems.
We're gonna give each one
and you can decide which category you fit into.
Okay, now, these are scenarios that you'll relate to,
however, it is important you do not self-diagnose.
You need to see a doctor to get it understood.
However, this is really gonna help you communicate
with a doctor better
and understand your exercises as well.
We're actually gonna show you
one specific home exercise program
that has proven to increase leg circulation 74%,
and that'll come later in the video.
- The first common cause
of leg circulation problems is arteriosclerosis.
- Now, if arteriosclerosis is actually the arteries
are becoming plugged
and the circulation to the leg becomes impeded and declines.
Now, I'm very familiar with this.
My father had it.
Typically, you can walk 100, 200, 300 feet,
but then your muscles in your legs, calfs, and feet
become very painful and fatigued
and you feel like you need to sit.
- Scenario number two
is for the person that typically feels good in the morning
and has no swelling in their legs,
but as the day goes on,
it becomes a little more painful and swollen.
- Right, now, this the cause could vary.
It could be varicose veins.
Let the doctor decide.
It's usually nothing to get too concerned about,
but there are some exercises
and a way to treat this at home,
so it can be treated and managed quite well.
- And scenario three is lymphedema.
- Now, with lymphedema, it's very specific,
the treatment is a little more specific,
but there's things you can do at home
once you're educated on it.
Now, with lymphedema, just so you understand it,
it's as the blood goes through your arteries
down into your legs,
the natural way for the body to feed nutrients to the cells
is the arteries actually leak out fluid,
and that's lymph.
It contains nutrients and that's healthy.
Now, what happens with lymphedema,
the fluid needs to come back up through the lymph nodes
to get filtered,
but for whatever reason,
there's a number of different reasons,
I'm not gonna go through them all,
the doctor may know that for you,
but the lymph gets impeded
and it actually stays down in the foot,
particularly below the knee is very common.
So for example, pushing into a swollen leg
and you pull your finger away, there is a dent there.
That's called pitting edema.
It's a very, very positive sign that that is the case.
That can be treated.
We'll get into that at the end of the video.
- So if you have been diagnosed with arteriosclerosis
by your doctor,
they may order some medication for you
and, also, you may wanna start a walking program.
- Now, if the doctor does, and they often do,
give you a exercise program,
typically it's walking.
Now, the important part about this
is you're gonna exercise
so that you get collateral circulation.
Your body actually forms new arteries or circulation paths
so that it can feed the muscles
and you do not have the symptoms anymore.
It's very important that you do it in a methodic manner.
In other words, you don't get up and walk
as far as you possibly can
until your legs hurt so bad you can't walk anymore.
You simply get up until you start feeling pain in your legs
and then you sit and you rest, okay?
And then you may get up and walk again
and do that two or three times and then you're done.
You may have only walked 300 feet in the whole exercise.
Again, it may be a good idea to have this prescribed
and go through in detail with a therapist
so that you do it properly.
- So if you have no precautions
and the doctor says this is okay,
then you can actually give foam rolling a try
to help with your circulation.
- Right, now, with this foam rolling
that we're gonna go through briefly,
it actually had some tests done on it.
It improved leg circulation 74%.
I'm gonna give you a brief demonstration on how to do it.
Now, if you wanna do this,
you actually need to go to our video
and it's about 10 minutes long,
goes through specific instructions
on how to do all the exercises.
That link will be at the end of the video.
But simply, you go on the floor with your foam roller
and you're gonna actually work this
and this is gonna help move the circulation,
the blood flow in your legs.
And there's, again, specific times,
I'm not gonna get into it now,
but we do work the legs
basically from the ankles up to the hip.
Check that video out,
and it's a good option
as long as the doctor says no precautions,
do everything as it feels fine.
Now, in scenario two where you wake up no swelling,
but your legs and ankles swell by the end of the day
and it's a cyclical thing, happens every day,
what you need to do is typically walk throughout the day,
not too far, so you're fatigued, but not overly fatigued.
And then throughout the day,
any time you sit down in a chair,
elevate your feet like this so that,
ideally you want them above your heart.
It may not be possible.
It's a lot better to have them like this
versus down like this.
Now, if you have a recliner,
you're actually gonna tilt the recliner up
as far as comfortable.
And if you can get them a little higher with the recliner
and you're comfortable, that's okay too.
One way or another, keep them up.
Make sure you walk throughout the day.
And that should make significant difference
because walking actually helps pump that fluid
back up where it belongs,
out of the legs and into the system
so it recycles as it should.
- So if you are able to lie down during the day
and elevate your feet above your heart,
that would be optimal.
Do this for 10 to 20 minutes
to help with that swelling in your legs.
While you're here,
you can also do some ankle pumping action
for 20 repetitions.
If you find this to be useful,
you can actually purchase a wedge pillow of sorts
instead of using pillows
and it's a little more comfortable
and easier to maneuver around.
If you have a bunch of pillows in your house,
just use those.
But this is nice and comfortable
and helps with that circulation.
- Also, it's good for back pain if you have it.
Most people find it's wonderful for that.
They're comfortable.
Now, if you're diagnosed with lymphedema,
your doctor may order some medications,
but typically, the exercise program
of what you're gonna do at home
is similar to what we just talked about.
For example, you're gonna get up
and walk throughout the day,
not too much, but consistently,
maybe three times a day.
Also, when you sit down, elevate your feet as well.
We want to get that fluid to go proximal
or towards the core.
If you're laying down, use pillows or the leg wedge,
just like we talked about.
While your legs are up, ankle pumps,
while you're sitting in your recliner or lying down.
10 to 20 reps every half hour is good.
Now, there's also some other interesting treatment.
Okay, another very common way to treat lymphedema
is with compression garments.
Now, there's two real common types.
One is Tubigrip.
It looks like this and it's Tubigrip because it's a tube.
Looks like this.
It comes in a roll typically 10 yards long.
You cut it off to the proper length and you slip it on.
They go on relatively easy.
The toes are exposed,
that's the way it's supposed to be,
and they come up just below the knee.
Now, with this, it's very important
that you know how to do it properly.
We do have a video with explicit instructions
and done very well.
It happens to be by Bob and Brad, so look that up.
We have the link so you can look at that video
if you haven't done it before,
so you make life easier.
And the other option is common is compression socks.
Now, these socks are a little bit difficult to get on,
but they are made specifically
so there's more compression around the feet,
usually 20 millimeters of mercury.
You don't have to memorize that,
but that's how it's labeled.
And then up to 20 there or 30 here.
Sometimes it's 15 here and 20 here.
The doctor will give you the information
on which ones to get.
Mike is wearing them right here.
They work very well
and once you figure out
how to get them on and off easily and comfortably.
There is one word of warning if you do have lymphedema
you're treating with the compression garments,
keep an eye on your skin.
Oftentimes it can dry up.
And if your skin does get dry and scaly,
you need to see your doctor
and they'll prescribe some kind of lotion.
Oftentimes, it's a cross-the-counter lotion.
But when their skin does dry up,
it can get little cracks in it
and that can be an entry point for germs or bacteria,
which can cause an infection.
It's one of those things you really wanna avoid,
and easy to avoid if you get at it early.
- So if you wanna check out any of those videos
Brad mentioned earlier,
you can find them pinned to the top comment down below.
- Now, taking care of your legs is really important.
We hope this information is helpful
and will get you on the right track.
(upbeat music)