Exercises can improve your leg circulation

In the past year I’ve had many friends and acquaintances suffer from leg cuts that took forever to heal. The reason for this apparently involves poor circulation; the blood isn’t moving through the legs properly and the cut isn’t being cleansed. This impacts people with diabetes more dramatically than it does the rest of us; but non-diabetics can suffer from poor circulation, too. Talk to a doctor if you think your blood might not be circulating properly. Some clues that might lead you to ask the question can include cold feet and hands; and a sensation of heaviness or fatigue in your limbs. Some people with poor circulation also feel pain in their legs while they’re exercising. Obviously, this column is not meant to be used as a tool for diagnosis and treatment. What we’re offering here is a few simple exercises that can improve circulation in your legs, which can also give a boost to the rest of your circulatory system. The short and simple explanation for why exercise is helpful is that blood tends to stagnate in your feet and lower legs (especially your calves). Your heart has to work harder to bring it upward through the rest of your body; and the blood tends to pool in your lower legs.Most of the exercises recommended on the Internet are super simple, and can be done as easily at your desk as they can be done in a gym. Calf raises: Millerton’s North East Athletic Center has two machines that are designed to aid you with calf raises. If you need help finding them or figuring them out, talk to gym owner Marc Miles or any of the friendly fitness staff. You can also do these while standing on the lowest step in a staircase. Step onto the tread; let the back of your foot hang off. Raise yourself slowly on your toes and then lower yourself so your heels descend below the stair tread. Keep doing this as long as you can, up to 30 or 50 repetitions (the first few times, 20 repetitons will probably seem like a lot). Walking: The weather is improving and the giant snowbanks on the roadsides are pretty much all gone. Go out for a long walk. It’s one of the best ways to improve circulation in your legs. Better still is a walk uphill. The bending of your calf muscles forces the blood up and out of your legs. Walking on tiptoe apparently also boosts your circulation. Try doing it as you walk around the house. Do it while you dust. You’ll reach some spots you might have missed and it can make a tiresome chore seem modestly entertaining. If you’re really looking for ways to alleviate boredom, walk around the house on your heels. (Try not to sprain an ankle while you’re at it.)If it’s still a little cold for you out there, use a treadmill at the gym and put it up at an angle for at least a part of your session. Leg circles: Rotating your feet is supposed to help move the blood around; they also give you a nice simple stretch (often, the simplest stretches feel absolutely sublime). You can do this while sitting in a chair, or while lying on the floor on your back. Stretch out your legs (a little more difficult if you’re in a chair; just lift them as high as you can, which might not be very high). Point your toes. Make circles. You can do itty bitty ones, and increase to larger, more swooping rotations. Do 10 if you can. Do more if you can. Change directions. Give yourself a rest, and then flex your foot and make circles with your heels.There are many other stretches that can get the blood moving in your lower legs. If you like yoga or Pilates, ask your instructor to share some tips. And always give your legs a chance to rest after a workout. One of the best stretches for circulation is to lie with your back on the floor and your legs up against a wall. It feels kind of great and it forces the blood back up toward your heart (if you lie like this too long, some of that blood is going to go to your brain and make you feel lightheaded, so be careful). Depending on how flexible you are, you might want to put a pillow under your hips for support.