Leg Pain After Exercise: What Does It Mean?
There’s soreness, there’s injury, and then there’s pain due to an underlying health problem. This blog dissects the common causes of post-exercise leg pain to help you know when and where to get help.
CVI Management: 5 Easy Ways to Improve Lower Extremity Circulation
Your heart is an incredibly powerful muscle, but it can’t pump blood efficiently on its own. That’s why the vessels in your legs are equipped with valves that open and close with each heartbeat to help push blood against the force of gravity back to your heart.
Unfortunately, those valves can weaken over time and at the hands of unhealthy lifestyle choices, causing blood to pool in and put pressure on your blood vessels. When this happens, you have chronic venous insufficiency (CVI).
CVI may not be a life-threatening condition, but it is progressive, and over time, it can cause significant leg pain and reduced quality of life.
Advanced Vascular Solutions offers advanced treatments for CVI and other vascular conditions, but you are ultimately the key player. In this blog, we highlight five ways you can play an active role in improving your circulation and relieving the effects of CVI.
#1. Get moving
Moving your body as much as possible is one of the best ways to improve circulation. The best news is you don’t even have to get on your feet. When lying or sitting down, you can pump and rotate your ankles, lift your legs, and stretch your calf muscles. Some will get an under-desk cycle to keep their legs moving while they sit. All of these motions go a long way in stimulating healthy blood flow.
Other exercises and movements include:
- Walking (even just five minutes a day)
- Heel and toe raises
- Squats
- Yoga
If you’re not sure where to start, wait until you talk to our experts. We can walk you through each exercise to make sure you do them safely and correctly.
#2. Invest in some assistive devices
Compression stockings, bed wedges or pillows, and footstools can be great tools for improving circulation. Anything that reduces swelling, relieves pressure on your extremities, and elevates your legs will stimulate circulation.
#3. Stay hydrated
When you’re well hydrated, your heart doesn’t have to work as hard to pump blood through your blood vessels. The recommended fluid intake for men is about 13 cups and for women, 9 cups. If you’re pregnant or breastfeeding, you should drink 10-12 cups of fluid daily.
#4. Eat a balanced diet
Yes, you can eat your way to a healthier cardiovascular system. Foods that improve circulation include fatty fish, garlic, cinnamon, and onions. The American Heart Association also recommends you eat:
- A wide variety of fruits and vegetables
- Whole grains
- Plenty of protein (plant and animal)
- Minimally processed foods
- Limited added sugar and salt
Eating with your cardiovascular system in mind can also help you lose weight, which can improve circulation, as well.
#5. Try massage therapy
You can also manually stimulate circulation with gentle massage therapy. Either see a professional or start rubbing your legs at home; both methods will work wonders on your circulation.
Many combine massage therapy with heat therapy. To stimulate circulation, consider taking warm baths or sitting in a sauna.
Chronic vein insufficiency can be painful, but with a few healthy changes and conservative intervention, you can significantly reduce your pain and improve your circulation.
If you’d like more information about CVI treatment and management, you can request an appointment online or over the phone today. We serve patients in the Melbourne and Sebastian, Florida, area.
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