Today let’s talk about how to improve blood circulation in the legs.
Many people have leg swelling, especially after a surgery, or they have a heart or kidney problem
and they accumulate liquid in their legs and feet. Others have problems with varicose veins.
So, if you know someone who has a problem of poor circulation in
their feet and legs, send this video to them. I’ll show them exercises to improve circulation,
and that will also help with pain and fatigue. So, let’s talk about exercises to
improve the blood circulation in legs But before we dive into the exercises, let's take
a moment to understand why good circulation is so important and some common causes of leg swelling.
Blood circulation is responsible for delivering oxygen and essential nutrients to our cells while
removing waste products. When circulation isn't optimal, it can lead to a host of health issues,
including leg swelling and accumulation of toxic substances and germs in the feet. Also, swelling
can compress nerves, muscles and tendons causing pain. The person tends to move less, become
more sedentary, gain weight and feel depressed. There are various reasons why you might experience
leg swelling. The most common causes include: 1. Heart and Kidney Conditions: Certain medical
conditions, like heart failure and kidney disease, can contribute to leg swelling. It's important to
remember that managing swollen feet also involves treating the underlying cause. For example,
if the swelling is due to a heart problem, it's essential to address that issue. This
may include taking diuretics to reduce fluid retention and reducing salt intake,
as advised by your healthcare provider. 2. Pregnancy: Hormonal changes
during pregnancy can cause fluid retention and swelling in the legs.
3. Inactivity: A sedentary lifestyle can lead to poor circulation and, consequently,
leg swelling. If you have a sedentary lifestyle, it's vital to break up those long periods of
sitting. Simply getting up and moving around regularly, even if it's just for a few minutes,
can significantly improve blood circulation. 4. Venous Insufficiency: When your veins have
trouble returning blood to the heart, it can lead to swelling.
5. Medications: It's important to note that some medications can have side effects of
leg swelling. These medications may include pregabalin, some medications used to treat
high blood pressure, NSAIDs (non-steroidal anti-inflammatory drugs), steroids, and certain
hormones like birth control pills. Now, let's get to the good stuff:
exercises that can help improve blood circulation in your legs. But remember,
if you have deep vein thrombosis or other health concerns, consult with your healthcare provider
before starting any exercise routine. I prepared this handout that you can
download on my website. Here is a summary of an exercise routine that you can do at
home. These exercises are very easy, and you don’t need special equipment.
so if you have a problem of poor circulation in your legs and you have a tendency of swelling
accumulating fluids in your legs both legs because of the problems that we mentioned
before then I recommend some exercises, and those exercises are basically to move, MoVE the muscles,
so if you contract the muscles, the calf muscles on the back of your leg, mainly they work like
a pump, pumping those liquid back to your heart, because what you need to do is that liquids that
accumulates in your feet and cause that swelling, it's usually because of gravity. you spend a lot
of time with your feet down, and then the fluid, the liquid accumulates there, and the calfmuscles,
mainly all the muscles, but this muscles here, are usually smaller, and weaker, but the calf muscles
are very, you see? how big they are. they're bigger than the ones in the front of the calf,
muscles work like a pump, so if we if you exercise the calf muscles a lot, the more you exercise them
the better. it will be because they will pump the liquid back to your heart, so if you don't
remember all these exercises, I created this handout that you can download on my website.
I'll put a link in the description of this video below for you to download this handout. so then
you remember everything that we are talking here. things that are important for you to improve
circulation. in your foot, ankle, in your legs, reduce swelling, okay? so what is important for in
terms of exercise, one exercise that I like a lot is very simple. you just raise, stretch your knee,
so strengthen here,.stretch your knee here, and then you do ankle circles. like just doing this.
if you just do ankle circles, I'll demonstrate here, becasue it's easier for you to see,
just circles, and you can do clockwise or counterclockwise. doesn't matter, as long as you
do, you can do both together, so this is excellent because when you're doing circles, in the air,
with remember with your knees straight, you are moving all the muscles around here, you're moving
the front ones, the side ones, and the back ones, so they are pumping the liquid up, okay? so you
can do this many times. you can start, you know, with 1 minute, count 1 minute, and then you can
increase to 2 minutes, 5 minutes, and then when you are you know you know watching TV,
you are reading a book, you are watching a video, and then you can be doing this automatically, and
then you will be pumping blood back to your heart, okay, so that's the first exercise ,ankle circles.
the second exercise that you can also help for reducing swelling is usually helpful, if you are
working in a desk, so people who are sedentary, they spend a lot of hours in an office, working
on a computer, or working on a machine, and then at the end of the day their legs are swollen,n
and tired, and painful, so what you can do is calf raises. so if you just do this, you know, you will
be contracting all your muscles ,and you can do raising your ankle, and then raising the tip of
your toes. Okay, you do this you'll be contracting the muscles here, the front, and you do this,
you will be contracting the muscles on the back. so if you are in the computer and you can do this,
sometimes you know take a break, if you can't go for a walk, because going for a walk is the best
thing, if you can't take a break, and go for a walk, that's best, but sometimes, you know,
you're just you know between one meeting and another one, and you only have one minute,
and you don't have time to get up and walk, just do this, or you know, sometimes automatically,
if you condition yourself, when you are in the chair, that you do this many times, because again,
you will be pumping blood back to your heart, and then it will help not for that blood for
the liquid there, that water that fluid will not accumulate in your legs ,so this is fantastic,
so simple, but a fantastic exercise to reduce leg swelling in your legs. so the other exercise that
we recommend for people who have leg swelling, accumulation of liquids in their leg, is just do
exercises raising your legs, so if you can do for example um bicycling in the air, if you raise your
legs and just do Circles of your ankles, if you just do exercises to you know open and close your
knees, anything that you do that your legs are higher than the Heart level, so my heart is here,
and my legs are here, so there's a tendency for the fluid to move with gravity, will pull
the fluid ,so now the fluid is coming down, so if you can you can do this in your bed, if you have a
mat like this, or lying on the floor, then if you have a tendency to accumulate liquid in your legs,
you if you do this a few times during the day, it can be one minute, a few times every day,
like a morning, afternoon, evening, especially at the end of the day, when the liquid starts
accumulating, just lie down get your legs up you can hold like this and then do some exercises,
like moving, ankles circles, biking, here in the air, this is excellent to reduce the swelling
in your legs. another fantastic exercise you can do, especially while you're watching TV,
or sitting in a chair is the chair cycle. it's a simple, yet effective way, to get your legs
muscles moving and improve circulation. just place a small pedal exerciser under your desk,
or in front of your chair and start peddling away. I’ll add a link to this mini exercise bike in the
description of this video. While exercises are great,
here are a couple more tips to further improve blood circulation and reduce leg swelling.
Now, let's talk about compression stockings. While they can be incredibly helpful for managing leg
swelling and improving circulation, there are a few things to keep in mind. First, they can
be on the expensive side, so it's essential to consider your budget. They are made with stretchy
fabric that snugs tightly around your legs. The socks have to cover your whole foot,
ankle and legs up to here. But you can find socks that come up to the thigh or waist level.
A compression sleeve is just a tube that covers from the ankle to the knee,
but they are not very helpful because the fluid can accumulate below the ankle. These
compression stockings work by pushing blood back to your heart, so it does not accumulate in the
feet because the gravity pulls the liquid down. These stockings come in different pressures. You
should feel snug, but not painfully tight. The ones with low compression are usually enough to
improve blood circulation. In people who have deep vein thrombosis they may need higher pressures.
When you buy your compression stockigns, ask your doctor how much pressure you need:
Low compression: usually less than 20 millimeters of mercury.
Medium compression are 30 millimetres, these are recommended for DVT or when the person
is having severe pain caused by the sweeling. Moderate to high compression are 40 millimeters,
and are only used for severe cases of DVT or pain Firm compression are 50
millimetres and we rarely use them. I recommend the person to put them on before
they get out of bed in the morning. This is the time of the day that the legs and feet are less
swollen, and it is easier to put the stockings on before the liquid accumulates in the legs.
Be careful not to roll or fold the top, as this can create a ring and
stop the circulation like a tourniquet. Avoid applying lotions or skin lubricants
before you wear the stockings, as this will make them slippery and they will keep rolling down.
Secondly, some people find them challenging to put on, especially if they have mobility issues.
If you struggle with this, there are devices and aids available that can make the process easier.
There are some assistive technology that can help you to put them on. This is a Stocking
Donner. I’ll put the link to this device in the description of this video below.
Additionally, some individuals may find compression socks uncomfortable,
especially in hot weather. They can feel a bit warm. If this is the case for you, you might
want to consider wearing them during cooler times of the day or exploring lighter-weight
compression options. It's essential to find what works best for your comfort and needs.
Another easy tip is leg elevation. Simply prop your legs up on pillows or a footrest when
sitting or lying down. This can reduce the gravitational pull on your blood,
helping it circulate more effectively. Like this wedge pillow that you can adjust the
height so you can choose the elevation you want. I’ll put a link of how to purchase this elevation
pillow in the description of this video below. Remember, if you or someone you know is
experiencing symptoms of leg swelling, it's essential to consult with a healthcare
professional for a proper diagnosis and personalized treatment plan. This video
is not intended to provide you medical advice. It is for educational purpose only. If there
is an emergency please call an ambulance or go to the nearest emergency department.