How to increase circulation to the feet

Updated February 21, 2017

If you are experiencing tingling, pain or cold feet, your may have decreased blood circulation. Elderly individuals or diabetics often experience poor circulation problems in their feet. It is important to maintain healthy feet and blood flow through your body. When you lose circulation, it may cause extensive irreversible damage, such as nerve damage or problems walking. There are several methods you can try to increase circulation to your feet, to keep these problems at bay.

Wear the proper foot attire. Loose-fitting socks assist in blood flow to your feet. Wearing tight socks, especially around the ankles, constricts the blood. In addition, dress in appropriate shoes. Your toes should not push against the top or front of the shoe. The sides of the shoe will feel snug, but you must have breathing room for your blood to circulate properly.

Follow a proper diet to increase your blood circulation. Begin a low-sodium, low-fat diet. According to the Heart Failure Society of America (HFSA), a low-sodium regimen includes between 2,000 mg to 3,000 mg daily. Roughly, 1 teaspoon equals 2,300 mg of salt. According to The Cleveland Clinic Foundation, on a 2,000-calorie daily diet, consume less than 77 grams of fat. Augment it with plenty of fibre--approximately 23 grams for women and 35 grams for men daily. In addition to food consumption, drink plenty of water--roughly eight 236ml glasses a day.

Increase physical activity to boost your circulation. According to the American Heart Association, daily exercise increases blood flow and helps lower the risks of heart disease and diabetes. Walk, jog or do housework 30 minutes to an hour a day to enhance your circulation.

Exercise your feet. Movement helps your blood circulate. Simple foot exercises once a day can assist. Sit in a chair and place your feet flat on the floor. With one foot at a time, raise the foot in the air with your heel stationary on the floor. Continue to move your foot in various directions with your heel remaining still. For example, start with your toes pointed down and move your foot to the left and then right. Repeat five times for each exercise.

Elevate your feet twice a day, especially after standing for a long period. Place two or three firm pillows under your ankles. Lay your head flat on the sofa or bed.

Accept a foot massage. This will help you relieve stress. In addition, it will artificially circulate the blood flow in your feet. Obtain a massage at least once a week, more often if possible.

Quit smoking. According to Vein Directory, smoking can cause an abundance of cholesterol in your body, as well as firm arteries. Once the arteries become hard, they restrict blood flow. Thus, the blood flow in your body has a difficult time reaching your feet. Consider your options when thinking about quitting. You doctor can prescribe tablets to assist you. Other resources include over-the-counter medications, as well as smoking support groups.


See a health care professional if your circulation is beginning to decrease rapidly. This is a sign of a serious condition and you need help immediately. Always consult a doctor before beginning an exercise or diet plan. Depending on your current medication or condition, she may offer a solution to your dietary and exercise requirements.

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