Can exercise routines specifically target poor leg circulation?
Written by
Stella Nilsson
Reviewed by
Prof. Graham Pierce, Ph.D.Calf Muscle Activation
- Calf raises: Lift heels while standing to engage venous pumps
- Perform 3 sets of 15 repetitions daily
- Enhances blood return against gravity
Ankle Mobility Work
- Alphabet rotations: Trace letters with toes to move ankle joints
- Complete full alphabet with each foot
- Prevents blood stagnation during sitting
Dynamic Leg Movements
- Squats and lunges: Bend knees to stimulate femoral artery flow
- Do 2 sets of 10 every two hours
- Boosts oxygen delivery to leg muscles
Elevation Protocols
- Legs-up-the-wall: Lie with legs vertical against wall
- Hold for 5-10 minutes post-activity
- Drains pooled blood using gravity assist
The calf muscle pump serves as a secondary circulatory system in the legs. The contraction of the calf muscles squeezes the deep veins, forcing blood upward. One-way valves prevent blood from backflowing, creating a perpetuating mechanism. This process works best when you engage in movement frequently throughout the day.
Changes in posture complement exercise routines. Do not cross your legs, as this can restrict the blood flow to the popliteal artery located behind the knees. Footrests can be utilized to maintain slightly bent knees while seated. When using a standing desk, anti-fatigue mats encourage micro-movements. Correct alignment ensures that exercise benefits are maintained across different sessions.
Compression garments can provide support, but do not replace physical activity. If sitting on a flight or standing for long periods, wear graduated compression off-the-shelf stockings. Wear 15-20 mmHg of pressure for therapeutic daily use. Remove at night and during exercise. Compression garments work in synergy with your natural muscle pump activities.
Adequate hydration promotes the proper viscosity of blood, ensuring circulation through the legs. Drink water regularly, as dehydration increases the viscosity of blood, which reduces blood flow. Ideally, you should marry your daily exercise with a minimum of eight glasses daily. As an easy indicator of hydration status and to benefit arteries & veins, check your urine color. A light yellow color signifies adequate hydration for optimal vascular physiology.
Read the full article: Top Ways to Improve Blood Circulation
