Pooling of blood and fluid in the legs, ankles, and feet can lead to swollen changes in the skin, broken and discolored skin, wounds, and even infections. This excess fluid in the feet and ankles can make walking or getting around difficult and can be very painful. if you have these symptoms Steps must be taken to improve circulation in the feet and get the blood moving.
In this article, we share tips and exercises recommended by Kelly, a physical therapist who specializes in lymphedema and lymphatic health, as well as oncology and cancer rehabilitation.
The Importance of Foot and Ankle Circulation
Blood and fluids in the legs come from the heart, which pumps blood through the arteries to the ankles and feet. This blood then returns to your heart through your veins, or some fluid returns through your lymphatic vessels. However, draining the fluid can be challenging This area because it is against gravity. Circulation decreases over time as we age, and can worsen if someone doesn’t exercise.
Your veins and lymphatic vessels have few valves that help guide fluid through the vessels, but they need more support to be active. Your muscles play a vital role in stimulating and pumping fluid and blood back through your blood vessels and veins.
Exercises to Improve Circulation in the Foot and Ankle
Here are some of Kelly’s recommendations for the best exercises to improve circulation in your feet and ankles:
Walking is one of the easiest and most effective exercises for improving blood circulation. When you walk, you’re using your lower body muscles, which help stimulate and pump the arteries and veins to get blood flowing. If you have been sitting or lying down for more than 30 minutes, start Get your blood flowing with a five-minute walk. Ideally, you should be walking for 20 minutes 3 to 5 times a week or even a day.
Ankle pumps are a simple exercise you can do to improve circulation to your feet and ankles. To perform an ankle pump, simply pump your ankle up and down. You can do this exercise in any position, so it’s a good exercise if you have trouble getting up and walking. Your goal should be at At least every 30 minutes throughout the day. You can do 20-25 pumps or sit for a few minutes at a time. Ankle pumps can be used sitting, lying down or with legs elevated on pillows or mats. Altitude is also good for moving all the blood up against gravity back to the heart.
Stretching can also help improve blood circulation in the feet and ankles. Stretching can be done in any position and helps lengthen and contract muscles to aid blood pumping. Some of the best stretches to improve circulation include calf stretches, ankle rotations, toe points, and curls.
Massage can also be a useful tool for improving circulation in the feet and ankles. Gently massaging your feet and ankles can help stimulate blood flow and reduce swelling. You can use massage balls or a foam roller to massage your feet and ankles.
Compression stockings also help improve blood circulation in the feet and ankles. Compression stockings put light pressure on your legs, which helps improve blood flow and reduce swelling.
Video: Exercises to Improve Circulation and Blood Flow in Your Feet and Legs
In summary, improving blood circulation to your feet and ankles is a critical step in preventing skin swelling and discoloration or even infection. You can strengthen your Blood and fluid flow in the legs. Additionally, regular remedial massage and other treatments can also play a key role in ensuring optimal circulation in your feet and ankles. Consultation with a professional is recommended if you experience any symptoms that indicate poor circulation A healthcare professional for appropriate evaluation and treatment. With the right approach, you can ensure your feet and ankles are healthy and you can live an active, pain-free life.