Tips to Improve Blood Circulation

If you have diabetes, you are at an increased risk of diseases that affect your feet, such as diabetic neuropathy, charcot’s foot and peripheral artery disease. Small workouts throughout the day can help increase your blood flow and reduce your risk of foot damage. However, before beginning a new workout, always talk to your doctor first. 

Some small workouts you can do throughout the day to help get the blood flowing to your feet include: 


Foot Circles:

While sitting or lying, stretch your legs and point your toes. Make ten large circles going clockwise and repeat three times. Repeat this exercise going counter clockwise. For optimal circulation, do this exercise throughout the day.





Knee Bends:

While lying on your back with your feet straight ahead, bring your right knee up toward your chest then back down. Repeat 10 times, then repeat using your left leg. For optimal circulation, do this exercise throughout the day.





Squats:

Stand with your feet hip width apart. While keeping your core tight, bend your knees and lower your body as much as possible. Your back should be straight and shoulders back. Repeat a few times aligning with what makes you feel comfortable.





Calf Stretch:

Stretching your calves is a good way to increase blood flow to your feet and there are a few ways you can do this. One way is to place your toes on a wall and lean forward slowly. 





Use a Foam Roller:

A foam roller is a great tool to stretch your sore muscles and increase blood flow. While sitting on the ground, put a foam roller under your ankles and roll it up your thighs. Do the same from your calves to your hamstrings. 




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