How to Improve Circulation in Feet : 5 Expert Tips

how to improve foot circulation
Varicose veins on a female senior legs. The structure of normal and varicose veins. Concept of dry skin, old senior people, varicose veins and deep vein thrombosis or DVT

Do your feet frequently feel cold or numb? Are the hairs on your toes falling off, or does your skin feel dry? If this sounds familiar, then you may have poor circulation in your feet. There may be a number of reasons why you’re experiencing low blood flow to parts of your body, but poor circulation can lead to serious medical conditions. That’s why it’s important to know how to improve circulation in feet if you notice a problem. It’s also important to find supportive shoes that don’t cut off circulation. Stylish shoes for men and work shoes that are also comfortable and supportive do exist! To learn more about why good circulation is important and tips on how to get better circulation in your feet, keep reading.


Signs and symptoms of poor circulation in feet and treatment in the body’ s circulatory system is responsible for sending blood, oxygen, and nutrients to every part of your body. Poor circulation is when blood flow to a specific part of your body is reduced. Poor circulation is most common in the leg and arm region. Several conditions including diabetes, obesity, heart conditions, and arterial problems can lead to poor circulation. Before telling you how to improve circulation in foot, you need to learn the causes and symptoms of poor circulation first.

Symptoms of Poor Circulation in Feet

Improving circulation in feet results from other health issues or conditions. Each condition that leads to poor circulation can cause unique symptoms. The most common symptoms of poor circulation include:

  • Tingling
  • Numbness
  • Throbbing or stinging pain
  • Pain
  • Muscle cramps
  • Coldness in your feet
  • Weak or loss of pulse in your feet

Causes of Poor Circulation in Feet

There are several different causes and health conditions that can lead to improve circulation in your foot . These include:

  • Blood Clots :The normal blood is liquid, but when the blood forms into a gel-like form, this condition is known as a blood clot. Blood clots can partially or completely block the flow of blood. When blood clots form in your feet, it can lead to circulation problems. Blood clots can be dangerous and can happen for a number of reasons.
  • Peripheral Artery Disease: Peripheral artery disease (PAD) is the narrowing of blood vessels and arteries which lead to the reduction of blood flow to your feet. When this condition occurs, the amount of blood that flows to your feet will be reduced, leading to poor circulation.
  • Diabetes: Diabetes is a disease that occurs when your blood sugar is too high. Diabetes causes different kinds of medical conditions and can also cause poor circulation in your feet. Diabetic neuropathy can cause reduced sensation in your extremities; hence you may not detect early signs of poor circulation in your feet.
  • Varicose Veins: Varicose veins are enlarged, swollen, and twisting veins that commonly appear at the back of the leg and feet. Varicose veins are caused by valve failure. Varicose veins can’t move blood as efficiently as other veins, leading to poor circulation.
  • Obesity:Obesity is being overweight. When you’re overweight, you put a lot of pressure on your body and feet. This can affect the circulation of blood to your feet. Obesity can increase your risk of varicose veins and blood vessel problems.
  • Raynaud’s Disease: Raynaud’s disease occurs when smaller arteries that supply blood constrict excessively due to cold. People who experience frequent chronic cold in their feet or live in extremely cold environments may have poor circulation in their feet due to this disease.
  • High Blood Pressure: High blood pressure can damage the arteries which can lead to poor circulation.

Because of the severity of potentially serious health problems, it’s important to pay attention to improve circulation in foot and take preventative measures. After knowing the causes and symptoms of poor circulation, it is time to know about 5 tips on how to Improve circulation in your feet.


Because blood circulation is an important part of how your body distributes nutrients, oxygen, and blood throughout your body, having a strong circulatory system is key to good long-term health. But how do you go about making changes if you already experience low blood flow? Here are some helpful tips for you to improve circulation and all throughout your body.

#1 Walking

walking is good to improve circulation in feet

Walking is a simple, low-impact exercise that can help you create a more active and healthy lifestyle and may promote weight loss. Walking at any pace is beneficial to increase blood flow throughout the body, as it is the best way to lower your blood pressure and increase muscle contraction in the legs.  As muscles contract and relax, they squeeze around the large veins in the legs, promoting healthy circulation in more stagnant areas of flow.

Additional benefits to walking and other forms of exercise include improving overall balance and uplifting your mood. Continue to know the second tips to improve circulation in foot.

#2 Stretching

Stretching is good to improve circulation in feet

Engaging in regular stretching has numerous benefits for your body. Stretching with proper technique may help promote blood circulation, which carries oxygen and nutrients to your organs and muscles that are necessary for proper function, movement, and flexibility.

#3 Position Your Body

If you tend to cross your legs when you sit, you may be harming the circulation in foot. That common position cuts off circulation to the legs, making it more difficult for blood to get to your leg tissue to keep it healthy. Make a habit of sitting in a position that’s better for circulation in foot.

Try out these sitting positions that help promote better vein circulation in foot:

  • Sit with your legs spaced slightly apart and your feet on the floor. Remember to get up from time to time so you aren’t in this position for too long.
  • You can also slightly elevate your legs to help circulation. Put your feet up on a stool or Ottoman six to twelve inches above the ground.
  • While sleeping, prop your legs on a pillow to improve blood flow. This position is also healthy for your spine!

#4 Wear Compression Stockings

Compression stockings can improve your blood flow and reduce swelling and pain. Compression is essential if you have a job that requires you to be either seated or standing for the entire day. Too much pressure on the legs or too little movement can negatively affect your overall health and circulation in foot. Compression stockings mimic the internal action of walking by causing the muscles in your legs to continuously contract and relax, thereby stimulating blood flow.

#5 Stop Smoking

If you want healthy blood vessels, then you definitely shouldn’t smoke. Smoking can cause your feet and ankles to swell, and blood clots are common for smokers. If you’re smoking, your heart is not working under the best conditions, and this may lead to damaged blood vessels and veins in your legs.

If you can be accustomed to practice these behaviors and know more tips about how to improve circulation in foot, something worse conditions may be avoided.


If you’re committed to improving circulation in your feet and plan to start building towards a more active lifestyle, make sure you’re equipped for success with Gecko man. Wearing the right shoes for your specific foot types and chosen activity will help prevent injuries and give you the comfort you need.

After all, you’re less likely to keep moving if your feet feel suffocated. And, if they’re suffocated, there’s a chance that your footwear is cramping your circulation.

Here at Gecko man, we provide comfortable footwear that encourages stability, proper arch support. Whether you’re walking or starting to run a few miles a week, our shoes can help give you the support you need to improve poor circulation.

If you’re new to picking out the right shoes, learn more about Slippers with Arch Support You Can Wear Outside. We also have a host of resources to help you upgrade your lifestyle and improve your overall wellness.


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