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
=================================
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.
Follow me on instagram: / skillsandwellness
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.
Пікірлер: 845
i was a victim of bacteria infected mosquitoes in Florida and it caused a life threatening infection. It triggered a storm in my body that tried to cause SEPSIS. I am trained in healing and recognized what was happening and took the steps necessary to reverse it. My Brother is helping, he is a PHYSICIAN they are all about HEALING. He approves your videos and says you make the grade as a Healer. Keep up the good work, it will come back to you in life ❤
Thank you doctor for showing me these exercises I have swelling in my feet ankles and legs. You are a blessing to everyone.
@SKILLSANDWELLNESS
7 ай бұрын
Thank you too. Get well soon
@nadinetucker3804
6 ай бұрын
Fllow
@user-cl7fb6hj7s
6 ай бұрын
Nice one thanks
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.
Thank you for releasing this video.
@SKILLSANDWELLNESS
7 ай бұрын
You are very welcome
Thank you. Just what I needed. Blessings Dr.
Thank you so much for guiding it amazingly helps a lot to me 👍🏻
Thank you so for this info to help blood circulation of the leg . More power to you
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
8 ай бұрын
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
@maxinerapley-antonio3559
8 ай бұрын
Not able to do this until I get home from work
@singleandlooking8026
7 ай бұрын
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
@sesamebay
7 ай бұрын
I take Lysinate Glycinate high absorption magnesium and the effect is obvious.
@robinharris5192
7 ай бұрын
Flow
Thanks for sharing tips, very helpful!
Thanks for sharing your great tips 😊
Much needed. Thank you very much Nathan.
@marciabolton9765
7 ай бұрын
Flow
@noncedoleve2506
5 ай бұрын
Flow
Thanks a lot these exercise’s really helped my leg cramps
@user-jt6lt8yg8x
7 ай бұрын
Thanks doctor.
Thanks for the information and video...very helpful👍
Thank you I need this exercise desperately thank you
Thanks. I like demonstrating each activity.🙏
Thank you Doctor I will try those exercises keep up the selfless service God help you.
@SKILLSANDWELLNESS
8 ай бұрын
you are welcome. just doing my little part
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
5 ай бұрын
Awww. You are so welcome
I will see how best I can do these exercises as I have calf muscle pain. Thank you for sharing.
I am doing it glad you came to help
very informative, hanks for share your amazing video.
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❤❤
@surendv
6 ай бұрын
Flow
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...
Dj justice u a genius man real talk educate us brother. U a great teacher easy excersizes I wish u the best in your career
@SKILLSANDWELLNESS
8 ай бұрын
Thank you for those encouraging words. 🙏🏼🙏🏼🙏🏼
@MosesAlonzo-qo2my
8 ай бұрын
@@SKILLSANDWELLNESS dj just us u wellcome u had a great teacher mentore wow that tv show expressive gotta show my new moves two my daughter God sun thanks have bless knight peace king
Thank you so much. I really appreciate it. I need it badly❤
Thanx. Keep helping & saving people. Sophia in Nigeria
Thank you Nathan, very useful exercise worth doing daily.
@SKILLSANDWELLNESS
5 ай бұрын
You are welcome pamela
@viveenbrown8896
5 ай бұрын
Fĺòfe
Thank you Nathan! Very helpful video. Has helped me with leg cramps while sleeping & playing softball.
@SKILLSANDWELLNESS
5 ай бұрын
Thats awesoooome. Enjoy your games and share this please
Thanks for showing this.
Thanks for exercises. You asked us to type FLow.
Thanks for showing that will try to do so now
Thank U very much Nathan Wish I could- do all, my knee dies not bend. Ur expertise is most appreciated🙏😏🙏
Flow. Thank you for these exercise 😊
Good morning from North Carolina, thank you so much🎉❤😊
Thanks for this information I am suffering from poor circulation God bless you
Exactly what I need.Thank you.
@SKILLSANDWELLNESS
8 ай бұрын
you are so welcome
Very much useful video ❤
I enjoyed your video, thanks!
Very good exercise for blood flow. Thank you. Blessing 😊
@SKILLSANDWELLNESS
8 ай бұрын
You are welcome. Keep is updated how much shrinkage is on your legs
@user-sg4xm1mv8y
8 ай бұрын
Thank you for the exercise ❤🎉😂
@user-cr5xk2om5r
7 ай бұрын
Thank you very much for this exercise
Thank you so much . Pray it works week for me . ❤
@mdivya3384
8 күн бұрын
Did it work ?
Thank you very much excellent please keep srnding
Thank you for sharing, its help👍
I've just started and I like it so I'll send my comments later
Flow! 😁 I am late, but doing...just seen ya in my feeds..thank you! 🎉
Thanks man. These helps me on my gout flare attack
❤thank you! Enjoyed the video!!!
thank you sir great information and great exercises
I will surely try those exercise
Thanks for sharing I needed it
Thanks for sharing, I will definitely try them. Because there is so much heat under my feet and am diabetic
Thank you for your tips🙏
Thank youfor these exercise .
Much needed. Thanks a lot. God bless you
Thanks much. I appreciate it coz am experiencing neuropathy and I believe it will help
Thankyou very much Doctor I am able to get rid of my ailments with the help of your exercises
Thank you for the video. God bless you.
Keep moving!
This is one of my serious concerns: I will have to try this, thanks!
This was very helpful thanks
Thank you for the help
Love the exercises thank you
@SKILLSANDWELLNESS
8 ай бұрын
thank you too.
@gracemnkande5310
8 ай бұрын
Flow
Thanks a lot,,I really do need that exercises,,
@SKILLSANDWELLNESS
8 ай бұрын
You are cery welcome
Thank you for the video
Flow great to see this, easy to follow and so😊
Thank u so much. I'll start doing it now❤
@SKILLSANDWELLNESS
8 ай бұрын
for sure... wooop wooop
Thank you for sharing this
Very useful exercises for old weaker persons, thanks.
@SKILLSANDWELLNESS
8 ай бұрын
Definitely. And remind them to elevate the legs while taking an hour nap after lunch
Thank you so very much Gods Continued Blessings
Good excercise 👍
Thanks for sharing this info. Much appreciated
Great exercises
thanks very much doctor, very practical
Thank you will do the exercises have cold feet , numbness and cramps.🙏
Thank you. That what I need
Flow, thank you so much
@SKILLSANDWELLNESS
7 ай бұрын
You’re welcome. 🙏🏼🤙🏽
Thank you so much Sir ❤️👍
Thank you very much Nathan for your information which is very useful ❤
Excellent.
Thank you I'll try it.
Flow . Thank you l really did this help me with my blood flow.
Thank you so very much 😊
Will help this winter
Looks good I'll try them.
Thanks for sharing this info I pray that help me
Love this thank you. ❤
@SKILLSANDWELLNESS
8 ай бұрын
you are welcome.. ♥
o I will surely try i needed these thanks
Thank you do much for this info
Woo This is Amazing Am gona Start Excerse from Nowo I Ve Swollen Legs Very Heavy Thku Mr Instructor May Our Good GOD Bless U
@SKILLSANDWELLNESS
8 ай бұрын
You are so welcome. And God bless us all
Have all the problems mention, ill try these exercises
Thank you so much for good exam
Thanks for sharing.its help for me a lot.God bless us all
Thank you 🙏🏾 ❤
Thank you for this Excerseres
Oh, doctor thank you so much I can't do any of the exercises I saw before but yours are really easy for me with my condition. Success!!!
@SKILLSANDWELLNESS
7 ай бұрын
Awwww. Im so glad that it helps
@AffectionateBanyanTree-ms1cx
4 ай бұрын
@@SKILLSANDWELLNESS❤ 6:14 6:16
Thank you doctor this is helpful
Thanks for sharing.
Thanks for your good video sir
Thank you very much for your videos, that is very useful 👍 😀 😊 🙂
@SKILLSANDWELLNESS
5 ай бұрын
You are so welcome. ❤️❤️❤️
Swollen ankles and cramping. Am going to do them will come back to you🙏🙏🙏
@SKILLSANDWELLNESS
6 ай бұрын
For sure. And olease update us
Thanks explained very clear
Good work thank you