If you tend to have cold feet, or regularly experience discomfort or numbness, it is good to take action to improve the blood supply to this area. Massages, compression stockings, and stretching are all effective remedies for promoting blood circulation. It is also important to work with a doctor to address any ailments that negatively affect the functioning of the cardiovascular system. In addition to treating the pathologies responsible for the problem, you also need to make changes to your lifestyle to make it healthier. Losing weight, lowering blood pressure and cholesterol, or treating diabetes can improve circulation in the foot area.
Steps
Method 1 of 3: Taking Care of Your Feet
Step 1. Move your feet and toes throughout the day
Get used to moving your feet and toes every time you remember. Rotating and moving the ankles improves the direct blood flow to this area. Try to do this exercise for a few minutes at a time.
Moving your feet and toes throughout the day is especially important for those with a predominantly sedentary lifestyle
Step 2. Stretch to strengthen your feet
In a standing position, bring your feet together and bring one leg back. Lift the heel of the corresponding foot to rest only on the toes. Stretch your foot muscles and keep them extended for 20 to 30 seconds. You should feel a slight pull in your lower muscles. Do the same exercise with the other foot.
Stretch throughout the day or as often as you remember
Step 3. Massage your feet to stretch muscles and improve blood flow
Book a professional foot-focused massage or do the procedure at home. Get comfortable and warm some cream or massage oil in your hands. Gently massage the soles, toes and heels. Massage the muscles firmly and extend your fingers outwards.
The massage can be done whenever you want. You could buy a foot massager or roller specifically designed to easily massage this area
Step 4. Put on compression stockings
Ask your doctor if you can use this method to improve circulation. Compression stockings and socks can optimize blood flow from the feet to the rest of the body. To start using this type of socks, choose the ones that offer a lower shade and make sure they fit well on your feet, without wrinkling.
Avoid using compression stockings if you have peripheral arterial disease, as they can further obstruct the blood supply. If, on the other hand, you suffer from a sensory disorder such as peripheral neuropathy, you may not realize if they are too tight
Method 2 of 3: Get Medical Treatment
Step 1. If you have noticed that your blood circulation is abnormal, see a doctor
See your primary care physician if you think you have poor circulation in the foot area. You may observe the following symptoms:
- Cold or numbness
- Bluish tint;
- Hair loss or skin dryness and cracking
- Nails that tend to crack or flake off easily
- Feet that fall asleep easily
- Swelling.
Step 2. Address the disorder responsible for poor circulation
Your doctor will examine your feet, ask about your symptoms, and request a complete blood count. Since circulation to the feet can be impaired by various factors, it is important to identify the cause. The problem may be due to:
- Diabetes;
- High blood pressure or cholesterol
- Raynaud's syndrome;
- Varicose veins;
- Peripheral arterial disease;
- Cardiovascular pathologies.
Step 3. Take medication to treat the underlying disorder of poor circulation
With the help of your doctor, develop a treatment that suits your needs. You will likely be prescribed medications to improve blood flow to your feet or treat the condition. For example, if you have peripheral arterial disease, you will need to take pain relievers and blood thinners to improve circulation.
- If you have peripheral neuropathy, you will need to treat it by taking anticonvulsants, pain relievers, and antidepressants.
- Treatment of Raynaud's syndrome includes taking calcium channel blockers and vasodilators aimed at relaxing the blood vessels in the feet and legs.
Step 4. Let your doctor examine your feet at each visit
If you have poor circulation, your doctor should look at your foot muscles and perform sensitivity tests. Tell them if you notice that the shape of your feet has changed or you have lost the sense of touch in this area.
If you have diabetes or severe circulation problems, your doctor or podiatrist should examine your feet every three to six months
Method 3 of 3: Change Your Lifestyle
Step 1. Stop smoking
Start taking steps to stop or limit your tobacco use. Since smoking has been shown to reduce circulation in the foot area, quitting helps to improve the situation significantly.
If you are unsure how to do this, contact your doctor for a prescription to help you quit. Seek and contact self-help groups if you are having difficulty breaking the habit
Step 2. Improve blood pressure and cholesterol values
If you have high blood pressure or cholesterol, your blood vessels may become blocked or compressed. To optimize the blood flow to your feet, lower your blood pressure or cholesterol levels by taking medications, exercising, and eating a healthy diet.
If you have poor circulation, blood pressure, or high cholesterol, your doctor may prescribe treatment for peripheral arterial disease
Step 3. Monitor your weight
If you are overweight, the extra pounds can block or weaken the veins in your legs and feet. Exercise and eat healthy to achieve a healthy weight. Reducing the pressure exerted on the heart and feet improves circulation.
Step 4. Train regularly throughout the week
To maintain good circulation in the foot area, keep moving and avoid sitting for prolonged periods. Try to train at least three times a week. For example, you can walk, dance, do yoga or stretch, swim or cycle.
If your feet hurt, avoid high-impact activities, such as basketball, which require you to jump and fall on your feet
Step 5. Keep your legs elevated as you rest
When you sit or rest, elevate your legs by stacking pillows underneath. Keeping the legs elevated prevents blood from pooling in the feet.
