4 Steps You Can Take to Improve Circulation in Your Legs

You might not give much thought to the circulation in your legs, but we see the end result of poor circulation in the form of slow-healing foot, ankle, and leg wounds that can greatly impact lives.

Millions of Americans have circulatory issues in their legs that place them at risk for chronic lower limb ulcers and these ulcers are responsible for a large portion of the 150,000 lower extremity amputations annually in the United States.

This is why double board-certified wound specialist Dr. Thomas Rambacher and our team at Foot Ankle Leg Wound Care Orange County want to review some great ways to improve leg circulation, which can greatly improve your outcomes and risks.

Why circulation in your legs matters

Your blood is what delivers oxygen and nutrients to every cell in your body, so good circulation is really the foundation for optimal health.

Unfortunately, millions of American have poor circulation, especially in their lower limbs, due to:

• Peripheral artery disease (PAD), which affects 12 million Americans
• Diabetes, which affects more than 38 million Americans
• Chronic venous insufficiency (CVI), which affects between 10% to 35% of American adults
• Obesity, which affects 2 in 5 adults in the US
• Blood clots

As a result of these circulation issues, millions of Americans are at much higher risk for leg and foot ulcers that are slow to heal thanks to a lack of resources. And this delay in healing can allow infection to take hold, which can threaten your limb.

Reducing your risks through better circulation

Let’s now shift our focus to steps that you can take to avoid the serious complications of vascular issues by improving the circulation in your legs. While many of the circulatory issues we describe above can’t be cured, you can slow the progression of these diseases and improve your circulation so you’re better prepared for any complications like venous ulcers or diabetic foot wounds.

1. Get moving

The best step you can take to improve your leg circulation is a literal one: we want you to move around to get the blood flowing in and out of your legs. You can start slowly if you’re not used to exercise, perhaps walk around your neighborhood for 15 minutes twice a day.

Then you can build from there and add to your daily exercise. 

If walking isn’t available to you, you can stay at home and still improve the circulation in your legs through these exercises

2. Wear compression socks

Another great practice is to wear compression socks that can help move blood out of your legs so it doesn’t linger there.

3. Elevate your legs

Your cardiovascular system has to work extra hard to get blood into and out of your legs thanks to distance and gravity, so lend a hand once in a while by elevating your legs. For example, if you’re watching TV or reading a book, get your legs off the floor and elevate them.

4. Eat heart-healthy foods

Many of the conditions that lead to poor leg circulation are caused by diets that allow too much sugar and fat into your system. So, to improve the circulation in your legs, and everywhere else, it’s important that you decrease sugar, which can lead to inflammation and nerve damage, and foods high in fats, which can create blockages in your arteries.

Instead, focus on a heart-healthy diet that includes:

• Fruits
• Vegetables
• Lean proteins
• Whole grains
• Nuts

A good way to think of this is to eat foods that are closest to their natural form, which means ditching processed and junk foods.

There are other steps that we can recommend for improving leg circulation, such as certain medications and other lifestyle changes, and we’re happy to help you come up with a more personalized plan. The bottom line is that any work you do now to improve the circulation in your legs will pay off down the road.

To learn more about improving leg circulation, please call our office in Mission Viejo, California, at 949-832-6018 or request an appointment online today.