Circulation problems in the hands and feet are common and can result from many causes. Usually, you can improve your hand and foot circulation quickly and easily with motion and exercise. In other cases, you may require medical care in order to get better circulation. No matter what the cause, there are ways to get better circulation in the hands and feet.
Causes of Circulation Problems
Poor circulation can result from many health and environmental causes, and your treatment to improve circulation will depend on the exact cause. If you know that you have low blood pressure or suffer from dizzy spells, this can cause circulation problems. Low iron levels and other forms of anemia can limit the circulation of blood to your limbs, and you may be able to fix this with vitamin supplements. There are also circulatory diseases, such as Raynaud's disease, that can reduce the circulation. If you think you have a circulatory disease, or if you see symptoms like rapidly-changing skin color caused by abrupt circulation changes, you should consult your doctor.
You may find that the cause of your poor circulation is environmental. This can happen at high altitudes and is a common problem for mountain climbers. In such cases, abrupt and serious drops in circulation can make climbing difficult. You also might suffer poor circulation of the hands and feet from a simple lack of movement. Blood flow diminishes due to lesser need and when cut off by poor positioning.
Increase Circulation by Exercising
Simple exercises can rapidly increase your circulation in most cases and should solve the problem if your poor circulation derives from lack of movement. Calisthenics, stretches and other repetitive exercises are best.
You can increase hand circulation by moving the hands and arms. Start by rotating your shoulders in a circular motion. Continue the motion for about 30 seconds and then reverse directions. Next, rotate your hands at the wrist, moving forward for 30 seconds and backwards for 30 seconds. Finally, clench your fingers into a fist and hold them there for about 30 seconds. Then relax and stretch the fingers for an equal length of time. Repeat these exercises until circulation improves.
To increase foot circulation, stand straight and lift your toes off the ground while keeping your heels firmly planted. Stretch the toes as far as you can, hold the position and then relax. You should repeat this exercise about 10 times. Next, pull up your knee and stretch your foot forward, pointing the toes away from you. Put the foot down and switch to the opposite leg. You can repeat this exercise about 10 times. Finally, lift your foot and stretch it as far forward as you can. While still extended, rotate your ankle in small circles. Repeat this 10 times with each foot.
