If
you’ve
ever
dealt
with
that
heavy,
achy
sensation
in
your
legs,
you
know
how
draining
it
can
feel.
Poor
circulation
might
be
the
culprit,
leading
to
swelling,
cramping,
or
even
numbness.
Poor
circulation
might
be
the
culprit,
leading
to
swelling,
cramping,
or
even
numbness.
Over
time,
if
left
unaddressed,
it
could
set
the
stage
for
more
serious
health
challenges.
The
good
here
are
plenty
of
practical,
easy-to-implement
strategies
to
get
your
blood
moving
again.
These
include
exercises,
tools,
and
lifestyle
changes
that
can
help
bring
relief
and
improve
your
leg
health.
Walking
to
a
study,
walking
is
one
of
the
easiest
and
most
effective
ways
to
improve
circulation.
Start
with
just
five
minutes
a
day,
even
if
it’s
just
pacing
around
your
home
or
walking
to
the
mailbox.
Over
time,
aim
to
increase
both
the
duration
and
pace
of
your
walks.
Regular
walking
strengthens
the
muscles
in
your
legs,
which
act
like
a
pump
to
push
blood
back
toward
your
heart.
It
also
helps
reduce
swelling
and
stiffness,
making
it
a
win-win
for
your
overall
leg
health.
However,
you
can
always
try
non-surgical
vein
treatments
if
walking
doesn’t
help.
Lying
Down
Moves
@twstraining3
Elite
Ankle
Mobility
Drills
Stiff
ankles
are
a
serious
problem
for
so
many
people!
Having
quality
ankle
mobility
is
essential
as
it
unlocks
tremendous
ability
when
it
comes
to
training
and
sports.
And
when
it
comes
to
squatting
more
specifically,
if
your
ankles
can
flex,
your
knees
can
move
further
in
front
of
your
toes
which
will
really
set
you
up
for
success.
So
here’s
3
techniques
that
you
should
try
if
you
have
stiff
ankles!
1
–
The
Classic
Banded
Ankle
Mobilization
This
is
my
“go-to”
ankle
mobilization
because
it
drives
an
immediate
and
significant
improvement
to
my
dorsiflexion
in
just
a
few
minutes.
And
when
I
say
“go-to,”
I
mean,
I
literally
do
this
every
single
time
I
plan
on
squatting
in
a
workout.
2
–
The
Banded
Achilles
Distraction
This
one
is
a
bit
more
niche
but
it
also
does
a
great
job
of
opening
the
ankles.
This
is
a
technique
I
would
normally
do
if
the
first
option
wasn’t
making
any
significant
improvements
or
if
I
have
a
client
who
has
Achilles
tendon
issues.
The
heavy
force
applied
by
the
band
clamps
down
the
Achilles
tendon
and
helps
floss
it
out,
which
in
turn
can
restore
more
dorsiflexion.
3
–
The
Double
Banded
Ankle
Mobilization
This
is
a
technique
from
Dick
Hartzell
and
it’s
a
solid!
It’s
definitely
the
most
advanced
ankle
mobilization
I’ve
ever
come
across,
and
if
you
have
super
stiff
ankles,
this
should
absolutely
get
them
moving
again.
How
this
works
is
one
band
(the
bigger)
is
separating
the
foot
from
the
tibia
and
fibula
while
the
other
band
is
being
used
to
help
flex
and
extend
the
ankle.
So
basically,
you
are
forcefully
introducing
flexion
and
extension
while
the
joint
is
being
yanked
wide
open.
And
if
the
other
2
techniques
don’t
work,
this
one
definitely
will!
Give
this
a
shot
and
be
sure
to
save
this
for
future
reference.
When
you’re
lying
down,
gravity
isn’t
working
against
your
circulation,
so
it’s
a
great
time
to
focus
on
simple
movements:
Ankle
pumping:
Lie
on
your
back
and
flex
your
toes
up
toward
your
head,
then
point
them
down.
Do
this
10
times,
and
try
to
repeat
it
every
hour
throughout
the
day.
This
action
helps
move
stagnant
blood
in
your
legs
back
toward
your
heart.
Knee
bends:
While
lying
flat,
bring
one
knee
to
your
chest,
hold
it
for
a
second,
and
then
gently
lower
it
back
down.
Alternate
legs
for
10
repetitions
each.
It’s
an
easy
way
to
stretch
your
muscles
and
stimulate
blood
flow,
especially
after
long
periods
of
sitting
or
lying
down.
Leg
lifts:
With
one
leg
bent
and
your
foot
flat
on
the
ground,
lift
the
other
leg
straight
up
and
hold
it
for
a
few
seconds.
Lower
it
down
slowly
and
switch
legs.
This
move
not
only
improves
circulation
but
also
strengthens
your
core
and
leg
muscles.
Seated
Options
If
you’re
sitting
at
a
desk
all
day
or
just
relaxing
in
a
chair,
try
these
moves
to
keep
your
blood
flowing:
|
Exercise |
How to Perform |
Benefits |
|
Heel and Toe Raises |
While seated, lift your heels off the ground so only your toes are touching. Then switch—lift your toes so only your heels touch. Perform in a back-and-forth motion. |
Keeps calf muscles active and prevents stiffness. |
|
Ankle Rotations |
Lift one foot off the floor and rotate your ankle in a circular motion. Complete 10 circles clockwise, then switch to counterclockwise. |
Loosens stiff joints and promotes blood flow. |
|
Calf Stretches |
Extend one leg forward and flex your toes toward your body. Hold for three seconds, then relax. Repeat on the other leg. |
Reduces tightness and improves circulation. |
|
Use a Strap or Belt |
While lying back, loop a strap or belt around your foot and gently pull your leg toward you. |
Enhances flexibility and further boosts blood flow. |
|
Foam Roller Stretch |
Use a foam roller to roll out your calves and hamstrings. |
Relieves tension and improves circulation, especially for tight muscles. |
Standing
Exercises
Standing
exercises
can
help
strengthen
your
legs
while
promoting
better
blood
flow:
-
Heel
lifts:
Stand
with
your
feet
shoulder-width
apart
and
slowly
rise
onto
your
toes.
Hold
for
a
moment,
then
lower
your
heels
back
down.
Start
with
10
repetitions
and
gradually
increase
as
you
gain
strength.
This
simple
move
also
strengthens
your
calves
and
improves
balance. -
One-leg
stands:
Balance
on
one
leg
while
keeping
the
other
slightly
bent.
Start
by
holding
the
position
for
10
seconds
and
gradually
increase
the
duration
as
your
balance
improves.
It’s
a
great
way
to
activate
stabilizing
muscles
and
enhance
circulation. -
Squats:
Begin
with
shallow
squats,
focusing
on
controlled
movements.
Over
time,
work
toward
deeper
squats
as
your
leg
muscles
become
stronger.
Squats
improve
overall
leg
strength,
which
is
key
for
better
circulation. -
Exercise
ball
squats:
Place
an
exercise
ball
between
your
back
and
a
wall,
then
perform
squats.
The
ball
offers
extra
support,
making
this
a
perfect
option
for
those
new
to
squats
or
with
limited
mobility. -
Yoga:
Yoga
is
an
incredible
tool
for
improving
blood
flow,
increasing
flexibility,
and
even
lowering
blood
pressure.
Poses
like
downward
dog,
warrior,
and
forward
folds
stretch
and
engage
muscles,
encouraging
better
circulation.
The
beauty
of
yoga
is
its
adaptability.
Whether
you’re
looking
for
a
gentle
practice
or
a
more
dynamic
flow,
there’s
a
style
that
suits
your
needs.
Plus,
the
mindfulness
aspect
of
yoga
can
help
reduce
stress,
which
can
further
improve
your
circulation.
Compression
and
Recovery
Tools
When
movement
isn’t
enough
on
its
own,
recovery
tools
can
provide
extra
support.
Compression
stockings,
for
example,
gently
squeeze
your
legs,
making
it
easier
for
blood
to
flow
upward.
They’re
especially
helpful
if
you’re
on
your
feet
all
day
or
sitting
for
extended
periods.
Look
for
stockings
with
the
right
level
of
compression,
and
consult
a
healthcare
provider
if
you’re
unsure
where
to
start.
These
stockings
come
in
various
materials
and
designs,
so
you
don’t
have
to
sacrifice
comfort
or
style
for
effectiveness.
They’re
a
fantastic
option
for
anyone
dealing
with
swelling
or
chronic
circulation
issues.
Leg
Elevation
Products
-
Elevating
your
legs
is
a
simple
way
to
reduce
swelling
and
promote
better
circulation.
Consider: -
Bed
wedges
or
pillows:
Prop
your
legs
up
above
heart
level
while
sleeping
to
encourage
blood
flow. -
Foot
stools:
Use
one
at
your
desk
or
while
watching
TV
to
keep
your
legs
elevated. -
Under-desk
cycles:
These
devices
let
you
pedal
while
sitting,
keeping
your
leg
muscles
active
and
blood
flowing.
Plus,
it’s
an
easy
way
to
burn
a
few
calories!
Lifestyle
Hacks
for
Better
Circulation
-
Stay
hydrated.
Water
keeps
your
blood
at
the
right
consistency,
making
it
easier
for
your
heart
to
pump
it
throughout
your
body. -
Eat
circulation-friendly
foods.
Incorporate
fatty
fish,
garlic,
cinnamon,
and
onions
into
your
meals.
These
foods
are
known
for
their
heart-healthy
and
circulation-boosting
properties. -
Drink
tea.
Studies
show
that
black,
green,
and
oblong
teas
are
packed
with
antioxidants
that
support
blood
vessel
health.
Quit
Smoking
-
If
you’re
a
smoker,
quitting
can
dramatically
improve
your
circulation.
Nicotine
constricts
blood
vessels,
making
it
harder
for
blood
to
flow
freely.
Kicking
the
habit
is
one
of
the
best
gifts
you
can
give
your
legs
(and
your
overall
health).
Massage
Treat
yourself
to
a
leg
massage
to
stimulate
blood
flow
and
reduce
tension.
It’s
also
a
great
way
to
unwind
after
a
long
day.
-
Warm
baths
or
saunas:
Heat
can
relax
your
muscles
and
temporarily
boost
circulation.
While
not
a
long-term
solution,
it’s
a
comforting
option
to
pair
with
regular
exercise.
Build
a
Routine
That
Works
The
key
to
improving
circulation
is
consistency.
Even
five
minutes
of
movement
a
day
can
make
a
difference,
and
small
changes
add
up
over
time.
Start
with
exercises
that
feel
manageable,
and
gradually
build
on
them
as
you
get
stronger.
Most
importantly,
listen
to
your
body.
Pair
regular
movement
with
supportive
tools
and
lifestyle
habits,
and
consult
with
a
healthcare
provider
for
personalized
guidance.
Sources
1.
NCBI
–
Walking
–
the
first
steps
in
cardiovascular
disease
prevention
2.
PMC
–
Tea
polyphenols
for
health
promotion