In this video, I'm going to show you how to instantly
improve circulation in the feet and toes. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, we're going to go over
easy exercises that can quickly improve circulation and blood
flow in the feet and toes. A note about these exercises,
they all work just a little bit differently. To get the best
results, go through them all. Use what works best for you. As
a bonus, all of the exercises can be done at home required no
special equipment and you may find quickly improve
circulation even within 30 seconds. So with that being
said, let's get started. So let's start with a really easy way to
improve circulation into our feet and our toes that you can
do right in a chair for this method we need a soft round
object like a tennis ball but you can use anything similar
massage ball even if you have a dog toy laying around the house
you could probably use that so I'm going to start off by doing
a self massage into the foot let's get everything loosened
up and help improve blood flow so just take the object
whatever you're using and do a massage right at your heel. Do
this for about five seconds and then what you're going to do is
then move up. We want to focus on doing is this over the whole
foot. Go over the side of the foot. Go over the arch, the
middle, also over the ball of the foot and then over the
toes. You're probably going to notice that one spot maybe just
feels really tight and achy especially over the arch. At
that point, you want to spend more time over it until it
finally feels like it's nice and loose or it's not
improving. So, the whole area focus on the spots that need it
just a little bit more so a couple tips about this method
if you would like to make this more intense what you can do is
pinpoint that spot that needs more tension overlap your hands
put them right on your knee and now press down with your hands
what this will do is allow you to really dig into the foot
even more it can become pretty intense so only go to your
comfort level so give that a try and if you want to focus a
little bit more on your toe what you do is just put the
ball right underneath your toes and then just curl them down
into the ball as much as you can so really just challenge
yourself to dig your toes into the ball you'll feel a lot fire
around the ball of the foot and also the toes I like to hold
that roughly for about three to five seconds relax do it about
five repetitions but you can throw in as many repetitions as
you like and then afterwards what you're going to do is just
switch over to the other foot and repeat to make sure
everything is kept in balance So, let's take this one to the
next level by now engaging some more muscles especially with
our calves to help improve circulation. So, I'm going to
do what is known as a toe heel rocker. It's a very
straightforward movement. This one you can pretty much do
anytime, anywhere including at work if you ever feel cramping
going on in your legs or you just need to get again some
more circulation going downward. So, the movement is
going to be pretty much putting our leg weight into our heels
and then raising our toes upward towards the ceiling as
much as we can. You're going to feel a really good activation
of the muscles right here over the shin going down into the
ankle. I like to hold this for a brief second and now what
we're going to do is the opposite. We're going to place
all of our leg weight onto the ball of our feet and then lift
our heels upward towards the ceiling. This time around,
you're going to feel it over the calf. So, we're focusing
both on the front and the back with this one of the leg I
should say. It's a really good exercise. But what I like to do
is put in a rocking motion with it to help just kind of get
more blood flow and pump blood flow in and improve
circulation. So, what I'm going to do is just hold that for a
brief second and then switch over towards the other
position. So, it kind of looks just like this. Just a nice
rocking motion of lifting my toes up and then switching over
to raising my heels. I like to do this for about 10 to 15
times and with each repetition, try to build into it just a
little bit more. It feels pretty good and you want to
throw in some more repetitions, you can throw in as many as you
like. So, the last position that we're going to do is going
to challenge our calves a little bit more. This is going
to actually help build some strength in our legs and ankles
but also will help improve blood flow and circulation. So,
we're going to use our tennis ball again for this one. This
time around, I'm going to put the tennis ball right between
my heels and then I'm going to gently press into the ball with
my heels to make sure it doesn't slip out. From there,
I'm going to place all of my leg weight onto the balls of my
feet again and then I'm just going to slowly raise my heels
upward towards the ceiling while squeezing the ball at the
same time. You're really going to feel it fire into the calves
right here. This is a great exercise. I like to hold this
one comfortably for 5 seconds. Relax and then repeat this 110
times. If it feels like you have a little bit more energy,
you can always throw in another set or two but this is a great
X exercise that you can do throughout the day. Here's an
easy exercise that can help improve circulation that you
can do in bed or on a floor. Just lie flat on your back like
this. Start off by straightening your legs like
this and then pointing your toes away from you as much as
you can. It's kind of like pressing into a gas pedal. You
should feel a gentle activation of the muscles around the
calves, into the ankles, and the feet. If you would like to
intensify this way you can do with your toes is curl them
downward like this but do this very very slowly because if you
go too quickly with it, it can cause a foot cramp, definitely
not what we want. You're going to hold this for a second or
two and then what you're going to do is the opposite. Go in
reverse. Bring your toes backward like this. You're
going to feel the muscles get hit just a little bit
differently. Again, we're going to hold this for a second or
two. From there, we're going to do a pumping motion going
forward and backward like this. We're really trying to drive
that blood flow in with this pumping motion. I like to do
this 15 times in both directions but if it feels like
you need a little bit more, you can always throw in another set
or two. From here, what we're going to do is a different
motion to target the muscles just a little bit differently.
So, I'm going to have my toes upward towards the ceiling and
we're going to do what is known as a windshield wiper. So,
we're going to take our feet towards one side as much as we
can, hold that for a second and then, we're going to go towards
the other side. Again, just like a windshield wiper. Do
this 15 in both directions. Now, let's take this one to the
next level and target some more muscles throughout the legs.
What we're going to do is bend our knees and then slide our
heels back towards us like this. We're then going to put
our leg weight into our heels and then we're going to drive
our toes upward towards the ceiling as much as we can. You
should really feel it around the calves right down here.
We're going to hold this for a second or two and then we're
going to go in reverse. We're going to place our leg weight
into the ball of our lift our heels upward towards the
ceiling again we're going to do a pumping motion going up like
this and then switching over towards our heels nice and
slowly for about 15 repetitions in both directions so now we're
going to take it to even the next level and engage the
muscles around our thighs so we're going to bend our knees
roughly at 90° and then slowly bring your knees towards your
chest until you feel just a gentle activation of the
muscles around the front of your thighs. This will include
the hip flexors. We're going to hold this position and now do a
similar motion with our feet and our ankles. So, we're going
to press away like this, pointing our toes away from us,
holding that for a brief second and then, bringing them back
like this, that nice pumping motion for 15 repetitions in
both directions and then, we're going to build into our
windshield wiper but go through all of these motions. If any
helps you out a little bit more, you can always throw more
repetitions in and this is a great that you can do daily.
So, let's build off that last exercise by doing one that's
going to really help improve circulation all the way into
our toes. This is known as toe scrunches and again, it can be
done in bed or on a floor. We're just going to need
something like a towel. You can use a pillowcase even your bed
sheet. Just place it at the edge of your bed. To get into
position, we're going to have our heel off of that object.
The rest of the foot is going to be resting over it just like
this. During the exercise, we're going to gently press our
heel into the bed of the floor and make sure that it doesn't
slip or lift up from there what we're going to do is treat our
foot kind of like a claw we're going to spread our toes out as
much as we can and then we're going to curl downward grip and
hook into that object that we're using and then lift it up
towards the ceiling as much as we can you should feel a ton
start to fire around the foot and the toes you want to hold
this comfortably for about two to three seconds you're going
to release it and then you're going to repeat this over and
over again for 10 to 15 times and with each repetition try to
build into it just a little bit more afterwards if it feels
like you have a little bit more energy you can always throw in
another set or two just make sure to switch over towards the
other side and repeat to keep everything imbalance if the
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