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

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  • Опубликовано: 19 июн 2024
  • 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.

Комментарии • 842

  • @Hannah-vs9pq
    @Hannah-vs9pq 7 месяцев назад +15

    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 ❤

  • @MargaretBoucher-xf3sr
    @MargaretBoucher-xf3sr 6 месяцев назад +7

    Thank you. Just what I needed. Blessings Dr.

  • @myrawoodman
    @myrawoodman 7 месяцев назад +34

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

  • @HealthyPractices007
    @HealthyPractices007 6 месяцев назад +11

    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.

  • @saurabhnerkar3098
    @saurabhnerkar3098 6 месяцев назад +9

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

  • @anthonyfoster840
    @anthonyfoster840 7 месяцев назад +1

    Thank you for releasing this video.

  • @christinekapinos722
    @christinekapinos722 7 месяцев назад +113

    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
      @wengloonyee255 7 месяцев назад +11

      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
      @maxinerapley-antonio3559 7 месяцев назад +5

      Not able to do this until I get home from work

    • @singleandlooking8026
      @singleandlooking8026 7 месяцев назад +6

      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
      @sesamebay 7 месяцев назад +4

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

    • @robinharris5192
      @robinharris5192 6 месяцев назад

      Flow

  • @evaventura5404
    @evaventura5404 7 месяцев назад

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

  • @m.nasirjawaidkhanazeemi8034
    @m.nasirjawaidkhanazeemi8034 4 месяца назад

    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...

  • @DonaldG-qq4ol
    @DonaldG-qq4ol 6 месяцев назад +3

    Thanks for sharing tips, very helpful!

  • @alyssastropicalfruittrees5754
    @alyssastropicalfruittrees5754 7 месяцев назад +6

    Thanks for sharing your great tips 😊

  • @lynettejameson4880
    @lynettejameson4880 7 месяцев назад +2

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

  • @sherillgill9103
    @sherillgill9103 5 месяцев назад +2

    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!

  • @TheMerrigal
    @TheMerrigal 7 месяцев назад +3

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

  • @krishnav7518
    @krishnav7518 8 месяцев назад +10

    Much needed. Thank you very much Nathan.

  • @toegtisafakier2816
    @toegtisafakier2816 5 месяцев назад +1

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

  • @janysakurdeep2559
    @janysakurdeep2559 8 месяцев назад +4

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

  • @veroniathomas1708
    @veroniathomas1708 7 месяцев назад +1

    Thank you I need this exercise desperately thank you

  • @Miriamrosend
    @Miriamrosend 7 месяцев назад +1

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

  • @bhalchandrawakchaure377
    @bhalchandrawakchaure377 7 месяцев назад +2

    Thanks. I like demonstrating each activity.🙏

  • @sirishagullapalli8245
    @sirishagullapalli8245 7 месяцев назад +5

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

  • @amanohar5
    @amanohar5 7 месяцев назад +1

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

  • @sophiaoko-oza2909
    @sophiaoko-oza2909 7 месяцев назад

    Thanx. Keep helping & saving people. Sophia in Nigeria

  • @VeletaSpence
    @VeletaSpence 6 месяцев назад

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

  • @nkstrokerecoveryjourney
    @nkstrokerecoveryjourney 8 месяцев назад +3

    very informative, hanks for share your amazing video.

  • @shathanikgakanyane961
    @shathanikgakanyane961 6 месяцев назад +14

    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
      @surendv 6 месяцев назад

      Flow

  • @bhaskarchintha9324
    @bhaskarchintha9324 7 месяцев назад +3

    Very much useful video ❤

  • @PhoenixFreedom-nu1ql
    @PhoenixFreedom-nu1ql 6 месяцев назад +1

    thank you sir great information and great exercises

  • @unafearon8578
    @unafearon8578 6 месяцев назад

    I am doing it glad you came to help

  • @MosesAlonzo-qo2my
    @MosesAlonzo-qo2my 7 месяцев назад +2

    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
      @SKILLSANDWELLNESS  7 месяцев назад +2

      Thank you for those encouraging words. 🙏🏼🙏🏼🙏🏼

    • @MosesAlonzo-qo2my
      @MosesAlonzo-qo2my 7 месяцев назад +1

      @@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

  • @antonetjoana1927
    @antonetjoana1927 5 месяцев назад

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

  • @rosannaburgess714
    @rosannaburgess714 6 месяцев назад

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

  • @markkeats6302
    @markkeats6302 5 месяцев назад +3

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

    • @SKILLSANDWELLNESS
      @SKILLSANDWELLNESS  4 месяца назад

      Thats awesoooome. Enjoy your games and share this please

  • @kaneezfatimah3759
    @kaneezfatimah3759 4 месяца назад

    Thanks for showing this.

  • @julieatkins2946
    @julieatkins2946 7 месяцев назад +1

    ❤thank you! Enjoyed the video!!!

  • @pamelangcobo3728
    @pamelangcobo3728 5 месяцев назад +2

    Thank you Nathan, very useful exercise worth doing daily.

  • @paulinebarnes5593
    @paulinebarnes5593 5 месяцев назад +1

    Flow. Thank you for these exercise 😊

  • @susan8742
    @susan8742 8 месяцев назад

    Thanks for exercises. You asked us to type FLow.

  • @olivehenry2898
    @olivehenry2898 7 месяцев назад +1

    Thank you for the video. God bless you.

  • @shashiprabhakar3259
    @shashiprabhakar3259 5 месяцев назад

    Much needed. Thanks a lot. God bless you

  • @teresabouwer3727
    @teresabouwer3727 7 месяцев назад

    Thanks for showing that will try to do so now

  • @michallindenbaum3157
    @michallindenbaum3157 8 месяцев назад +16

    Exactly what I need.Thank you.

  • @user-ff2bs3ht3v
    @user-ff2bs3ht3v 4 месяца назад

    Thanks man. These helps me on my gout flare attack

  • @patriciamorgan8992
    @patriciamorgan8992 6 месяцев назад +2

    Thank you so very much Gods Continued Blessings

  • @benjcam623
    @benjcam623 7 месяцев назад +1

    Thank you for sharing, its help👍

  • @user-sq7pb4su3n
    @user-sq7pb4su3n 7 месяцев назад

    Thanks for sharing I needed it

  • @loviewestmoreland8939
    @loviewestmoreland8939 27 дней назад

    I enjoyed your video, thanks!

  • @ralphgomez7808
    @ralphgomez7808 3 месяца назад

    Thank you for your tips🙏

  • @shukeecheang6278
    @shukeecheang6278 8 месяцев назад +11

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

    • @SKILLSANDWELLNESS
      @SKILLSANDWELLNESS  8 месяцев назад

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

    • @user-sg4xm1mv8y
      @user-sg4xm1mv8y 7 месяцев назад

      Thank you for the exercise ❤🎉😂

    • @user-cr5xk2om5r
      @user-cr5xk2om5r 6 месяцев назад

      Thank you very much for this exercise

  • @josephcombie3495
    @josephcombie3495 6 месяцев назад +1

    thanks very much doctor, very practical

  • @user-tp4tl6iw6d
    @user-tp4tl6iw6d 6 месяцев назад

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

  • @marymoorer164
    @marymoorer164 8 месяцев назад +1

    Thank you for the help

  • @beckbeenice5820
    @beckbeenice5820 7 месяцев назад +1

    Thanks for sharing, I will definitely try them.
    Because there is so much heat under my feet and am diabetic

  • @yashodaamin7595
    @yashodaamin7595 7 месяцев назад +2

    Good excercise 👍

  • @rosemuchina4986
    @rosemuchina4986 8 месяцев назад +1

    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

  • @kimyoung3484
    @kimyoung3484 8 месяцев назад +1

    Thank you so much Sir ❤️👍

  • @marionecia3800
    @marionecia3800 8 месяцев назад

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

  • @user-ug1sy4fx1y
    @user-ug1sy4fx1y 7 месяцев назад +1

    Thanks a lot,,I really do need that exercises,,

  • @maggyfernandez9125
    @maggyfernandez9125 4 месяца назад

    This was very helpful thanks

  • @Icylyn-ln1bd
    @Icylyn-ln1bd Месяц назад

    Thank youfor these exercise .

  • @nosisandudula5718
    @nosisandudula5718 8 месяцев назад +4

    Love the exercises thank you

  • @marissabriscoe28
    @marissabriscoe28 8 месяцев назад +1

    Thank you so very much 😊

  • @jkbbotswana5003
    @jkbbotswana5003 8 месяцев назад +7

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

  • @noelynravello5781
    @noelynravello5781 3 месяца назад

    I will surely try those exercise

  • @annahmadi8688
    @annahmadi8688 7 месяцев назад

    Thank you doctor this is helpful

  • @nancynwafor2013
    @nancynwafor2013 4 месяца назад

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

  • @bienvenuemacda1387
    @bienvenuemacda1387 7 месяцев назад

    Thank you so much for good exam

  • @mariehaverty8209
    @mariehaverty8209 8 месяцев назад +3

    Love this thank you. ❤

  • @fazlulhaque1848
    @fazlulhaque1848 8 месяцев назад +13

    Very useful exercises for old weaker persons, thanks.

    • @SKILLSANDWELLNESS
      @SKILLSANDWELLNESS  8 месяцев назад +1

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

  • @susanmoeng2427
    @susanmoeng2427 3 месяца назад

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

  • @margareteversley7850
    @margareteversley7850 5 месяцев назад

    Great exercises

  • @lindaguida4074
    @lindaguida4074 7 месяцев назад +1

    Keep moving!

  • @DhanwanthiPunchdeva-xx3ms
    @DhanwanthiPunchdeva-xx3ms 6 месяцев назад

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

  • @lanma3746
    @lanma3746 5 месяцев назад

    Thank you very much for your videos, that is very useful 👍 😀 😊 🙂

  • @lindjordan-qp4iq
    @lindjordan-qp4iq 6 месяцев назад +1

    Flow . Thank you l really did this help me with my blood flow.

  • @jessdrake2422
    @jessdrake2422 4 месяца назад

    Thank you for the video

  • @seetalakshmi3674
    @seetalakshmi3674 5 месяцев назад

    Thank you very much excellent please keep srnding

  • @ladyambassador6759
    @ladyambassador6759 5 месяцев назад

    Thank you for sharing this

  • @steffers178
    @steffers178 7 месяцев назад

    Flow! 😁 I am late, but doing...just seen ya in my feeds..thank you! 🎉

  • @jamesmonteiro8103
    @jamesmonteiro8103 7 месяцев назад +1

    Flow, thank you so much

  • @mariaswinson879
    @mariaswinson879 6 месяцев назад +11

    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!!!

  • @louannseeram2547
    @louannseeram2547 4 месяца назад

    Flow great to see this, easy to follow and so😊

  • @madirapodile1582
    @madirapodile1582 5 месяцев назад +1

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

  • @monicahurley2224
    @monicahurley2224 8 месяцев назад +20

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

  • @chandrasinghful
    @chandrasinghful 7 месяцев назад

    Thanks for sharing this info I pray that help me

  • @HojHoj-zn1ch
    @HojHoj-zn1ch 8 месяцев назад +1

    Good to increase Flow s0imple steps May God Bless.

  • @livingstylein
    @livingstylein 7 месяцев назад

    Thanks explained very clear

  • @regentapeck4444
    @regentapeck4444 7 месяцев назад

    Looks good I'll try them.

  • @eurlarichards4521
    @eurlarichards4521 6 месяцев назад

    Thank you I'll try it.

  • @rosemariedavis9709
    @rosemariedavis9709 7 месяцев назад

    Have all the problems mention, ill try these exercises

  • @sallymudin8075
    @sallymudin8075 3 месяца назад

    Thank you. That what I need

  • @michaelstroud5114
    @michaelstroud5114 8 месяцев назад +1

    Excellent.

  • @krishnachagarlamudi9919
    @krishnachagarlamudi9919 6 месяцев назад

    Thanks for your good video sir

  • @dollym8748
    @dollym8748 6 месяцев назад

    Hii
    I have knee problem(left) and during night have calf muscle pain.
    I do some excercise before getting up from bed.
    Now i found yours ghis morning so i will follow this . Thank you

  • @celinebaptista1155
    @celinebaptista1155 6 месяцев назад

    o
    I will surely try i needed these thanks

  • @mogbadunolababatunde2985
    @mogbadunolababatunde2985 6 месяцев назад

    Thank you for this Excerseres

  • @evaventura5404
    @evaventura5404 4 месяца назад

    Thank you do much for this info

  • @sharonlondon5628
    @sharonlondon5628 7 месяцев назад +1

    Thanks for sharing this info. Much appreciated

  • @lilettelemince7147
    @lilettelemince7147 7 месяцев назад

    Thanks for sharing.

  • @SPEEDFF-OFFICIAL
    @SPEEDFF-OFFICIAL 5 месяцев назад

    Good work thank you