Medically reviewed by Laura Kelsey, MD, on March 21, 2025
Proper blood flow to the legs and feet is critical to overall health. It ensures the efficient delivery of oxygen and nutrients to these extremities and supports their optimal function. Compromised circulation can lead to cold legs and feet and other forms of discomfort, such as numbness and tingling. Circulation problems can also contribute to serious long-term health issues, such as varicose veins and peripheral artery disease.
For this blog, we spoke to lead vein specialist at Center for Vein Restoration (CVR) vein clinic locations in Grand Rapids, Michigan, and Muskegon (Norton Shores), Michigan, Laura Kelsey, MD, who says several practical tips and lifestyle changes, including simple exercises, dietary changes, home remedies, and medical treatments, can improve circulation and boost overall well-being. Keep reading as she covers everything you need to know to keep your extremities healthy and functioning at their best.
Concerned about your circulation? CVR can help you manage uncomfortable symptoms and achieve the well-being you deserve. Call our hotline today at 240-965-3915 to schedule an appointment and explore your treatment options. You can also schedule ONLINE.
Many wonder why the legs and feet are particularly susceptible to circulation problems. Much of the answer involves gravity and how the valves in our veins work. The Cleveland Clinic explains:
“Problems happen when something goes wrong with some part of the delivery system or the valves that control which direction your blood goes. Like a delivery driver who runs into problems and delays along his route, blood can hit detours and roadblocks along the way.
Obstacles in your blood vessels make it hard for blood to get through, especially when trying to reach the parts of your body that are the longest distance away from your heart ― your fingers and toes. The biggest problem with poor circulation is that your cells aren’t getting as much oxygen as they need. When cells don’t have the oxygen they need, they can’t function well.” – Cleveland Clinic
Essentially, the extremities are more prone to blood flow issues because they are farther from the heart, making it more challenging for blood to travel through narrow or weakened blood vessels. Here are some simple strategies to improve circulation and keep blood flowing to the legs and feet:
It should come as no surprise that one of the most effective ways to improve circulation is through physical activity. Exercise boosts blood flow by strengthening the heart, improving vascular function, and promoting blood flow through the veins. It doesn’t have to be intense or time-consuming; even simple movements can make a significant difference.
Taking a brisk walk or doing foot and ankle exercises every day can help stimulate circulation, particularly in your feet and legs. This engages the muscles in your lower body, aiding the upward flow of blood through your veins. If you're experiencing chronic circulation problems, regular exercise can become a cornerstone of your overall vein health routine. But remember, if the issue persists, seeking professional treatment may help address underlying vein problems.
What you eat plays a major role in blood and circulatory health. A diet rich in nutrients and low in processed foods can boost circulation throughout your entire body. Increase your intake of foods rich in omega-3 fatty acids, such as salmon, flaxseeds, and walnuts. These can help improve blood flow by reducing inflammation and preventing blood clots. Fruits and vegetables, particularly those rich in antioxidants, such as berries, spinach, and broccoli, also help protect the blood vessels from damage and improve circulation.
Elevating your legs throughout the day is a simple way to improve circulation. Gravity helps return blood to the heart when your feet are elevated, reducing swelling and boosting circulation. Consider using a footrest or a small stool during work hours if you have a sedentary lifestyle, work at a desk, or experience leg fatigue.
Compression socks are an excellent tool for improving circulation, especially for those who experience swelling, fatigue, or discomfort in their legs and feet. Medical-grade compression stockings gently squeeze the legs up to the knees or thighs at a graduated rate to increase blood flow and prevent blood from pooling in the legs, contributing to chronic venous insufficiency. These specialized garments are particularly beneficial for people who stand or sit for long periods and those with varicose veins or other circulatory issues.
Remember: Getting the right size and compression level is important if you're considering using compression socks. A board-certified CVR vein physician can measure and provide recommendations based on your needs to ensure you get the most effective support.
Massage is another effective method to boost circulation. Massaging your legs and feet stimulates blood flow and reduces muscle tension. It also promotes relaxation and alleviates discomfort caused by poor circulation. Use a massaging tool or make circular motions with your fingers.
Regular massages can be an efficient and soothing way to relieve the discomfort caused by swollen legs, cold feet, or tight muscles, whether or not you’re already undergoing professional vein treatments.
Since sitting or standing in one position for long periods can impair circulation and lead to swelling or discomfort in the hands and feet, try to change positions regularly and take breaks throughout the day. If you've been sitting for a long time, stand up every 30 minutes and stretch your legs. If you’re standing, shift your weight from one leg to the other and walk around for a few minutes to keep your blood moving.
Incorporating these simple changes into your daily routine can go a long way in improving circulation.
Plenty of lifestyle changes can help provide short-term relief from the symptoms of poor blood flow, but these home remedies often aren’t enough to address circulation issues long-term. Circulation problems, including varicose and spider veins, can significantly affect blood flow in the legs and feet.
If your poor circulation symptoms worsen, seeking professional advice and treatment from a CVR vein care physician is essential for optimal circulation and overall health. Professional vein treatments such as sclerotherapy, endovenous laser treatment, or ambulatory phlebectomy may be your best chance for long-lasting improvement in venous health. These safe and effective treatments can provide long-term relief from circulatory issues caused by unhealthy veins.
Some basic home remedies can boost circulation to your legs and feet. Regular exercise, a healthy diet, elevation, and wearing compression socks are all simple strategies that can make a significant difference. That said, professional vein treatments can provide lasting relief for those with severe and debilitating circulatory problems.
CVR’s advanced treatments are customized to each patient’s specific needs. If uncomfortable leg vein symptoms are impacting your life, our vein experts can diagnose and treat your leg pain, providing the clarity and support you need through recovery and beyond.
CVR accepts many insurances, including Aetna, Amerigroup, Anthem, Blue Cross/Blue Shield, Cigna, MultiPlan, Medicaid, Medicare, and more.
Call 240-965-3915 to speak to a helpful Patient Services Representative or schedule your consultation online at a CVR near you today.
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