Follow our instructions and forget about heaviness and swelling in your legs.

Poor circulation in the lower members is a very frequent problem and gives rise to a series of symptoms such as: heaviness, pain, swelling, cold legs, cramps, varicose veins, ulcers, phlebitis, fatigue, bluish discoloration, etc.

What causes circulatory problems in the legs?

The most frequent causes are: obesity, a sedentary lifestyle, high blood cholesterol levels, high blood pressure, diabetes, tobacco, alcohol, prolonged standing, etc.

What can you do to improve blood circulation in your legs?

• Do regular exercise
• If you need to stand when working, try to raise your heels as often as you can, or bend and straighten your knees during the day.
• Try to sleep with your legs slightly raised.
• Add plenty of water, fibre and foods rich in vitamin B and C to your diet. Cut down on salt, fried foods, sweet foods and alcohol.
• Shower in lukewarm water and alternate with cold water.
• Use comfortable shoes, with a low heel and avoid tight garments on your legs.
• Raise your legs and massage gently from ankle to knee.
• Avoid any excess weight
• Avoid very hot places.
• Keep your skin properly moisturised and avoid any blows, scratches or bruising to your legs.

Which sports are best?

The best sports for blood circulation in your legs are aerobic sports which activate circulation, improve heart health and help oxygenate tissues.

• Walk for half an hour every day at a brisk pace, at approximately 5 km an hour.
• Go running twice a week, for an hour, at an average jogging pace.
• Go cycling, twice a week, in a closed circuit or on the road.
• Join an aerobic, or Zumba or different dance This will help you move your entire body.
• Go swimming three times a week. Any style will do.
• Take up It will get you walking and keep your blood circulation active.

Sports with a high impact on the legs, like paddle, tennis or step, are not suitable, as they do not favour venous return.

Remember to hydrate yourself properly, by having two litres of water a day. The water maintains your body’s water balance , reduces swelling, prevents retention and helps you metabolise fat.

This post is also available in: Spanish