74% Potential Improvement of Circulation and Blood Flow In Legs and Feet

According to the study that found foam rolling can improve blood flow by almost 74% was conducted by Hotfiel et al. in 2017.
In this video, we’re going to talk about how to improve blood circulation in your legs. Poor circulation can cause many problems such as numbness, tingling, muscle cramps, cold feet, and slow-healing wounds. Here are some tips that can help you improve your leg circulation.
Here are some exercises that can help improve blood circulation in your legs:
1. Marching in place: Marching in place is a great way to get your blood flowing. Stand with your feet hip-width apart and lift one knee up toward your chest. Lower it back down and repeat with the other leg. Continue alternating legs for 10-15 minutes.
2. Ankle pumps: Lying on your back with your feet straight ahead, flex your foot to move your toes up 10 times. You can do this one foot at a time or both together. Repeat the ankle pumping at least once an hour.
3. Knee bends: Lying on your back with your feet straight ahead, move one knee up toward your chest and back down. Repeat 10 times. Repeat using your other leg. Repeat the knee bends at least once an hour.
4. Leg lifts: Lying on your back with your legs straight ahead, bend one knee while keeping your foot flat. Keeping the other leg straight and “locked,” lift it up until your knees are at the same level. Bring the leg down slowly, in a controlled movement. Repeat 10 times. Repeat with your other leg.
5. Ankle rotation: Seated with both feet on the floor, lift one foot up slightly. Rotate the ankle clockwise 10 times and then counterclockwise 10 times. Repeat with the other foot.
6. Foam roller exercises: Foam roller exercises can help improve blood circulation in your legs by massaging and stretching the muscles in your legs. Place a foam roller under one leg and roll it up and down from your ankle to your knee for 30 seconds to 1 minute. This is in reference to: The foam rolling protocol consisted of 3 sets of 45-seconds each of foam rolling the lateral thigh (IT band) Repeat with the other leg.
Links:
Here's the link to the study: journals.lww.com/nsca-jscr/Ab... .
FOAM ROLLER: amzn.to/3EOp0Eh
#bloodflow #bloodcirculation #edema
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.

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[@myrawoodman]

Thank you doctor for showing me these exercises I have swelling in my feet ankles and legs. You are a blessing to everyone.

[@SKILLSANDWELLNESS]

Thank you too. Get well soon

[@nadinetucker3804]

Fllow

[@user-cl7fb6hj7s]

Nice one thanks

[@HealthyPractices007]

Senior citizens just recovered patients old people etc can do this even in car train and flight these exercises are very useful thank you very much for presentation of a wonderful episode.

[@MargaretBoucher-xf3sr]

Thank you. Just what I needed. Blessings Dr.

[@christinekapinos722]

Take magnesium 400 units a day for leg cramps . I'm 73 years young.since I started taking magnesium, I never wake up with leg cramps.

[@wengloonyee255]

I also find it very useful taking magnesium. Muscle pain n weakness which began due to lack of exercise during Covid lockdown have now disappeared. I’m 72 years old now

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Not able to do this until I get home from work

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Christine could you please tell me what kind of magnesium you are taking, there are all kinds of magnesium on the market, thank you. James

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I take Lysinate Glycinate high absorption magnesium and the effect is obvious.

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Flow

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Thank you so much for guiding it amazingly helps a lot to me 👍🏻

[@DonaldG-qq4ol]

Thanks for sharing tips, very helpful!

[@alyssastropicalfruittrees5754]

Thanks for sharing your great tips 😊

[@evaventura5404]

Thank you so for this info to help blood circulation of the leg
. More power to you

[@anthonyfoster840]

Thank you for releasing this video.

[@SKILLSANDWELLNESS]

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Thanx. Keep helping & saving people. Sophia in Nigeria

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very informative, hanks for share your amazing video.

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Thanks for the information and video...very helpful👍

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Thanks. I like demonstrating each activity.🙏

[@lynettejameson4880]

Thank you so much . Pray it works week for me . ❤

[@krishnav7518]

Much needed. Thank you very much Nathan.

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Flow

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Flow

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I am doing it glad you came to help

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Thank you I need this exercise desperately thank you

[@PhoenixFreedom-nu1ql]

thank you sir great information and great exercises

[@Icylyn-ln1bd]

Thank youfor these exercise .

[@fazlulhaque1848]

Very useful exercises for old weaker persons, thanks.

[@SKILLSANDWELLNESS]

Definitely. And remind them to elevate the legs while taking an hour nap after lunch

[@m.nasirjawaidkhanazeemi8034]

Dear BRO, u r giving very good exercises for leg cramps. I appreciate all your teachings, making video for this pain remedy. God bless u and show u always good straight path for peace and happy life. Thank you very much...

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Flow. Thank you for these exercise 😊

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Thank you so much. I really appreciate it. I need it badly❤

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I enjoyed your video, thanks!

[@shathanikgakanyane961]

thank you doc that was a good exercise specially for elders I have also swelling legs thighs and back ache cramps at night but this will help me❤❤

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Flow

[@patriciamorgan8992]

Thank you so very much Gods Continued Blessings

[@janysakurdeep2559]

Thank you Doctor I will try those exercises keep up the selfless service God help you.

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you are welcome. just doing my little part

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Good morning from North Carolina, thank you so much🎉❤😊

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Thanks for showing this.

[@teresabouwer3727]

Thanks for showing that will try to do so now

[@olivehenry2898]

Thank you for the video. God bless you.

[@shukeecheang6278]

Very good exercise for blood flow. Thank you. Blessing 😊

[@SKILLSANDWELLNESS]

You are welcome. Keep is updated how much shrinkage is on your legs

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Thank you for the exercise ❤🎉😂

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Thank you very much for this exercise

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Very much useful video ❤

[@amanohar5]

I will see how best I can do these exercises as I have calf muscle pain. Thank you for sharing.

[@shashiprabhakar3259]

Much needed. Thanks a lot. God bless you

[@sirishagullapalli8245]

Thanks a lot these exercise’s really helped my leg cramps

[@user-jt6lt8yg8x]

Thanks doctor.

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Thanks for this information I am suffering from poor circulation God bless you

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Thank you for sharing, its help👍

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Thank you for the help

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Thanks for exercises. You asked us to type FLow.

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Thank you Nathan, very useful exercise worth doing daily.

[@SKILLSANDWELLNESS]

You are welcome pamela

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Fĺòfe

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Thanks for sharing I needed it

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Thank you for the video

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Thank you doctor, I have a circulation problem, night cramps and knee problems/swelling. The video is very useful. I will do the exercises. Thank you!

[@SKILLSANDWELLNESS]

Awww. You are so welcome

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thanks very much doctor, very practical

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Thank you for your tips🙏

[@Miriamrosend]

Thank U very much Nathan Wish I could- do all, my knee dies not bend. Ur expertise is most appreciated🙏😏🙏

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Love the exercises thank you

[@SKILLSANDWELLNESS]

thank you too.

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Flow

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❤thank you! Enjoyed the video!!!

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Great exercises

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Exactly what I need.Thank you.

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I will surely try those exercise

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Thankyou very much Doctor I am able to get rid of my ailments with the help of your exercises

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Thank you for sharing this

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Good excercise 👍

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Thank you very much excellent please keep srnding

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Swollen ankles and cramping. Am going to do them will come back to you🙏🙏🙏

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For sure. And olease update us

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Thank you so much Sir ❤️👍

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Thanks for sharing.its help for me a lot.God bless us all

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Thanks for sharing this info I pray that help me

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Thank you so very much 😊

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Thanks much. I appreciate it coz am experiencing neuropathy and I believe it will help

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Thank you very much Nathan for your information which is very useful ❤

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Thank you I'll try it.

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Thank you do much for this info

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Thank you Doctor for your advice

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Thank you for this Excerseres

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Thank you 🙏🏾 ❤

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Thank you doctor this is helpful

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Thanks for sharing.

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Thank you Nathan! Very helpful video. Has helped me with leg cramps while sleeping & playing softball.

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Excellent.

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This was very helpful thanks

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I've just started and I like it so I'll send my comments later

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Thank you doc sa tips, hoping na magagawa ko po sya ,,kanang tuhod ko po ang namamaga at walang lakas..

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Thanks for sharing,.Doc

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You are cery welcome

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Good to increase Flow s0imple steps May God Bless.

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Thanks explained very clear

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Good exercise blood flow form roller.

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Thank you very much

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Thanks man. These helps me on my gout flare attack

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Thank you will do the exercises have cold feet , numbness and cramps.🙏

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Thankyou for sharing..

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Thank u so much. I'll start doing it now❤

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for sure... wooop wooop

[@a.pacana1238]

Nathan thank you. so much my husband John Coppola is always using the exercises you shared in utube everyday fhis essential tremor! It helps a lot. thank you so much! God bless your talent😊

[@SKILLSANDWELLNESS]

Awww. Thank you for that encouraging feedback. ❤️❤️

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Thanks for sharing this info. Much appreciated

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Thanks for your good video sir

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Keep moving!

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o
I will surely try i needed these thanks

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This is one of my serious concerns: I will have to try this, thanks!

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Will help this winter

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Love this thank you. ❤

[@SKILLSANDWELLNESS]

you are welcome.. ♥