Having poor circulation in your feet can lead to nerve damage, pain, and numbness. Fortunately, there are plenty of ways to improve blood flow, including incorporating healthy lifestyle changes and proper foot care into your routine. Here’s what you need to know. 

A Guide to Improving Circulation in the Feet

1. Care for Your Feet

Throughout the day, wiggle your toes and feet and rotate the ankles for a few minutes at a time. This is especially important if you have an office job and spend most of the day sitting. Additionally, stretch and strengthen the feet by lifting the heel and standing on the toes for 15 to 25 seconds.

Look for shoes with supportive heel counters and naturally shaped toe boxes that keep your feet properly aligned without pinching. If you're shopping for sneakers, look for a well-padded heel collar for additional Achilles tendon support. Many men's and women's shoes also come with shaped insoles for arch support—and even fashion-forward brands are using soft memory foam. Look for this type of shaping in flat casual shoes and sandals.

Women should avoid stiletto heels, as they create pressure on the balls of the feet and make it difficult to balance. If you want to add height or drama to an outfit, look for a sturdy heel or wedge that is no more than 2 inches high. Keep in mind that any dress shoe with a pointy toe can lead to cramping, bunions, or hammertoe.

2. Massage Each Foot

Sit on a comfortable chair or bed, rub body oil on your hands, and then gently massage the toes, bottoms of the feet, and heels. Also, knead the muscles around the feet and ankles firmly and stretch the toes out. Do this foot care process at least once or twice a week. If you don’t like the feeling of oil on your hands, use a foot massage device or even a tennis ball to loosen the muscles in your feet. 

3. Exercise & Eat Healthier 

There’s no need to start running marathons or biking for miles every day. Simply get up every hour and walk around. Also, find a physical activity that you enjoy doing, such as yoga, weight lifting, or swimming. These will bring more blood to every part of your body, including the feet. 

Additionally, eat more foods that increase circulation and blood flow. For example, incorporate pomegranate, garlic, beets, and turmeric into your diet.    

If you’re looking for a podiatrist, contact Choice Podiatry Associates. Serving Cincinnati, OH, their medical professionals will help you maintain proper circulation and care for your feet. Board-certified and continually trained in the latest medical advancements, their podiatrists are patient-focused, friendly, and caring. Call (513) 574-2424 to make an appointment, or go to their website to learn more about their foot care services.