Poor circulation results from inadequate blood flow to one or more bodily areas. Your circulatory system moves blood, nutrients and oxygen throughout the body. When circulation to a specific region is reduced, it can cause symptoms like numbness and tingling, swelling, muscle cramps and skin discoloration.
Improving circulation starts with simple habits that keep blood moving throughout the body. Regular movement and exercise, staying hydrated, avoiding long periods of sitting or standing, not smoking, and using compression when appropriate can all support healthy blood flow. However, persistent leg swelling, aching, heaviness, cramping, or skin changes may indicate an underlying vein or vascular condition that lifestyle changes alone cannot resolve.
Thankfully, boosting your blood flow can be simple with the right methods. Learn how to improve circulation in your legs, arms and other body parts in this complete guide.
Causes of Poor Circulation
Improper circulation can stem from a variety of factors, from sedentary habits to underlying medical conditions. Some common causes of weak circulation include:
- Blood clots: Blood clots are clumps of blood that partially or completely block healthy blood flow. While they can accumulate nearly anywhere in the body, clots in the legs or arms, in particular, can cause circulation problems.
- Peripheral artery disease (PAD): PAD causes the arteries to narrow and reduces blood flow over time, specifically in the legs.
- Varicose veins: Varicose veins are bulging, twisted veins with a dark purple or blue appearance. They develop when veins and valves stop functioning properly, causing blood to pool and collect in the legs instead of traveling upward.
- Diabetes: Consistently high blood glucose levels can develop fatty deposits within the blood vessels. Over time, these deposits can harden and narrow the vessels, decreasing circulation in the legs, arms, hands and feet.
- Raynaud’s syndrome: Raynaud’s syndrome causes coldness and numbness in the fingers and toes, usually in response to cold temperatures or stress. The condition causes the small arteries in your hands and feet to narrow temporarily, limiting blood flow.
- Deep vein thrombosis: Deep vein thrombosis (DVT) occurs when a thrombus, or blood clot, develops in the deep veins of the legs. It often forms when a person does not move for long durations, such as bed rest or traveling. DVT becomes more severe when the blood clots break loose, get stuck in the lungs and prevent blood flow, also known as a pulmonary embolism.
- Atherosclerosis: Atherosclerosis occurs when plaque, the buildup of cholesterol, fats and other substances, attach inside and around the artery walls, reducing blood flow. Plaque can cause arteries to narrow over time. It can also rupture, potentially resulting in a blood clot.
People who smoke, are above age 40, have high blood pressure and live sedentary lifestyles are also more likely to have poor circulation.
Why Improve Circulation?
Healthy blood circulation helps deliver oxygen and nutrients throughout the body while carrying waste products away from tissues. Good circulation is especially important in the legs, where veins have to work against gravity to return blood to the heart.
Some people may notice signs of circulation problems in the legs, including swelling, aching, heaviness, cramping, numbness, cold feet, or skin changes. These symptoms can have many causes, so persistent or worsening symptoms should be evaluated by a healthcare professional.
Daily habits such as regular movement, maintaining a healthy weight, staying hydrated, eating a balanced diet, and avoiding smoking can support overall vascular health. However, lifestyle changes alone may not resolve an underlying condition such as chronic venous insufficiency, varicose veins, or peripheral artery disease.
How to Improve Circulation Naturally
If you are wondering how to increase blood flow in your legs naturally, below are some simple remedies for improving circulation.
1. Hydrate
When you are dehydrated, your body decreases blood circulation to store energy. Your heart beats faster to compensate, elevating your heart rate and blood pressure. Your blood also retains more sodium when you are dehydrated, thickening your blood and complicating circulation. Drinking plenty of water makes it easier for your heart to pump blood and helps oxygen reach the muscles.
2. Avoid Staying in One Position Too Long
Long periods of sitting or standing can contribute to blood pooling in the legs and may worsen swelling or discomfort. If you sit for much of the day, try getting up and walking or stretching regularly. If your job requires prolonged standing, changing positions and taking short movement breaks can also help.
Simple movements such as ankle pumps and calf raises can be done throughout the day to encourage blood flow in the lower legs.
3. Wear Compression Stockings
Compression stockings are long socks designed to prevent swelling and blood clots by gently compressing the muscles in your legs and ankles. These garments are ideal if you have poor circulation in your legs and feet, or when you are traveling or sitting for extended periods. While compression stockings cannot cure varicose veins, they can help manage the discomfort associated with them.
Compression stockings are affordable and widely available at pharmacies with no prescription required. Try elevating your legs while wearing compression socks to enhance circulation further.
4. Targeted Leg Exercises
Exercises specifically targeting the legs can be instrumental in improving blood circulation. Leg lifts, calf raises, and ankle pumps are simple yet effective movements that stimulate blood flow in the lower extremities. These exercises can be done at home or at work, making them convenient for those with busy schedules. Regular practice of these exercises can prevent the pooling of blood in the legs, reducing the risk of varicose veins and other circulatory issues.
Some additional exercises that are great for your veins include running, walking and biking. You can also try lower-impact activities like swimming and yoga. Strength training exercises like lifting weights are another excellent circulation booster.
5. Avoid Smoking
The chemicals in cigarette smoke cause swollen and inflamed cells around the blood vessels. This can narrow the vessels, possibly leading to a variety of cardiovascular diseases. All tobacco products, even smokeless tobacco, can thicken your blood and damage artery walls.
Frequently Asked Questions
Early signs of poor circulation often include numbness or tingling in the hands or feet, leg fatigue, swelling, muscle cramps, cold extremities, and skin discoloration. These symptoms may worsen after long periods of sitting or standing and should be evaluated if they persist.
Yes! Staying hydrated, exercising regularly, avoiding smoking, wearing compression stockings, and maintaining a balanced diet can all help support healthy blood flow. However, if circulation problems are caused by underlying vein or artery disease, lifestyle changes alone may not fully resolve symptoms.
You should consider seeing a vein specialist if you experience ongoing leg pain, swelling, burning, heaviness, visible veins, or circulation symptoms that do not improve with self-care. A specialist can diagnose the underlying cause and recommend targeted treatment options to improve blood flow and comfort.
Schedule a Consultation With a Vein Specialist
Knowing how to increase blood circulation in the body is important for your overall health. If you are dealing with vein abnormalities like varicose veins, and your circulation is not improving with self-care methods, meeting with a vein specialist may be the next step.
At United Vein & Vascular Centers, we treat every patient with the latest technologies, state-of-the-art equipment and compassionate care. We perform minimally invasive vein procedures including radiofrequency ablation (RFA), sclerotherapy and more.
When you visit our facility for a consultation, we will help you better understand what is happening in your legs and veins, providing different treatment options and helping you select the best one for you. Contact us today to schedule a consultation appointment!
