Top 7 Exercises to Increase Blood Flow & Circulation in Legs & Feet

Top 7 Exercises to Increase Blood Flow & Circulation in Legs & Feet

hi folks I’m Bob Schrupp physical
therapist. I’m Brad Heineck physical therapist Together we are the most famous physical therapist on the
internet. In our opinion of course Bob Devon Seven best exercises to increase blood flow
and circulation to your legs and feet these are some things that are not
evident to a lot of people I don’t think a lot of people realize that if they’re
not getting a lot of flow to their legs you need to actually exercise and in
order to get more perfusion of blood to the muscles right blood contraction and
relax and relaxation is part of the key to get fluid and that blood moving right
and also stretching well we’re gonna show you a bunch of things you can try
if you are new to our channel by the way please take a second to subscribe to us
so they will come out and slap you Bob okay I guess all right we provide videos
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Facebook otherwise we’ll slap you okay no I won’t and like us over there
because we’d like to be like I fell off the bed alright the first one Brad let’s
talk about the first one this is the easiest one this is the one that
everybody can do all right just you got to incorporate some walking into your
life the more what you can walk the more you’re gonna get blood flowing to the
extremities the feet and a lots of for some people it’s uncomfortable because
they might have what is called claudication sure where there’s actually
they walk so far and they start getting pain in their calves because the Bloods
not flowing like it should right and what you want to do is walk up to that
point and then try to go a little further we every day sir can because
eventually again you you hope that eventually you’re gonna get more blood
flow to the muscles by exercising right and then with these other exercises and
stretches that should help increase the ability to walk for it right next one
brad is very simple you’re just going to do some some bodyweight squats we call
it you can just do it on the back of a chair do you want to madame you bet
right here you got me Lonnie so you can do that you know hold a chair
or whatever you need for balance okay good posture though we like to do things
with good posture so what I’m gonna I’m gonna squat forward like this which is a
common mistake but we’re up tall and I’m just a nice gentle squat go down as far
as you feel comfortable yeah you can do real shallow ones you don’t I mean you
could start out here believe me you’re getting all the muscles working even
real shallow like this you know if you happen to have pretty good leg strength
you’ll you’re welcome to go down farther as long as you feel comfortable you can
do 10 to 15 of these I mean everything feels good you know you get the
circulation going in these large muscle group try to keep the knees behind the
foot I mean right right yeah go ahead we’re saying here is we preach this
constantly but if we run a plumb line there it’s better on your knees if they
don’t go past the foot and that’s in one reason why we kind of like the ball on
the wall don’t we embrace her yeah because do you want to throw it to me
real quick that’s gonna go get a ball all right if you have one of these or if
you don’t by the way all the products that we we love we always put down in
our list below it sure amazon list in the description but what’s nice about
this especially if you have a good grip e shoes it’s real easy to keep your
knees behind the front of the foot with this no this is how I do my do these
almost every day just a good functional strength anyone your back is protected
it’s just really easy to do my wife does these every day
I know what she does she wakes up in the morning and in like five seconds later
she’s doing these really I’m like you know I lay on the ground for a little
bit I roll around trying to stretch and she’s like I’m just doing these things
right oh wow so anyway the beauty of the ball all right next one Brad this is one
we all can do through all today – you’re gonna have to pan down here Lonnie sorry
I’m over here now if you can look at my feet all you’re gonna do is going to
raise your heels and then your raise your toes throughout the day you should
be doing these my fourth grade teacher used to do these bread really
yep I remember I just just really stuck in my head it’s like she’s like my
doctor told me I’m supposed to do these because I’m having trouble with swelling
and lack of circulation on my legs so she do all today she’d be teaching and
she’d be going up and down like this amazing what sticks in your head yeah it
is so she was a nice teacher oh good all right I’m like my third grade teacher
all right next one Brad is the foam roller these work out really good for
getting perfusion of blood into the muscles Tom Brady his workout the t b12
I don’t have the book here he uses vibrating foam rollers okay today we got
foam rollers from FEI which is we’ll put a little plug in for them fabrication
enterprises inc I’ll have a separate link for them below if you are a
physical therapist or occupational therapist you should definitely get
their catalogs or they’ve got a lot of good they got a lot of good products and
these are a couple of their foam rollers this is under the can-do brand sure I
like that name can do all right you can do it yeah okay and this is actually
their black rolls there and they wanted to promote these two there’s the kind of
smaller these this one’s pretty dense isn’t it yeah that’s aggressive how
about this one that’s a little soft a little bit yeah so which one are you
gonna use today right well I’m going with the pink okay yeah okay so fans
don’t worry I’m gonna start from the from the ankle and we’ll work up yeah
this is a good one to do because a lot of people have a lot of poor circulation
in the calves don’t ya so you’re gonna work that you can do yeah I should there
you go you know if you want to get more aggressive you go like this and that
gives pretty aggressive you know if I wasn’t real tough I’d be hollering right
now so I’m going back to here yeah you’re one of the toughest guys I know
in this room oh yeah now you’re right there you might as well go right up to
the hamstrings yeah hamstrings I’m gonna cross my legs on that one right away and
go like that probably with a oneness narrow I would just do one leg at a time
cuz it’s not quite wide enough if I had three foot one you had in your in your
hand yeah then I could do both legs a little
more easily but it works works just fine he’s a nice compact you throw it into
your bag you know sir gym bag or whatever then I would yeah I would
definitely do even these the the four shin splints bread yep I’m gonna get
there yeah I’m gonna get there you rolling yeah
so he’s doing the front thigh and now he’s to get a little bit in the IT band
even yeah you’re not gonna go on the shin bone but know that anterior tube so
you’re a little bit on this side I start doing these by the way oh really
yeah I did it this morning I did the calf and I did that because I was
getting a little bit of shin splints yeah seems like it’s really helped yeah
now I have a lot of weight through my other leg I’m not putting all my body
weight down there cuz that would be a little uncomfortable for me but it all
depends on the individual palm rollers you’d be surprised at how pliable they
make the muscles and how quickly you can move things along
circulation moving all right next one is the leg wedge bread I’m actually gonna
have you lay down because you fit better on it okay yeah I’ll get you a pillow mm got you a cervical pillow Oh fancy
silky there we go alright what’s nice about the leg wedge it’s a it’s just a
good one you know if you get your feet up a little bit elevated so you the it’s
going to help prevent the swelling from happening in the feet and and then when
you’re in this position it’s a great position to go ahead and do the ankle
foot flexion at dorsiflexion and plantarflexion
and then circles to them now if something about this leg wedge the
contact it makes here really provides comfort for that low back yeah we’ve
said this many times it’s just it’s just a weird sensation I didn’t believe until
Brad showed me this and and is that it just feels really good on your back for
summer right so so this is a great way to take a nap or you know if you’re
trying to relax after a hard day of being on your feet
mmm get your feet off I’ve had one patient had swelling problems he liked
it but he also added a pillow on the end on the end to it right under is
Catherine even elevator a little bit more sure provided that
support gosh you’re just talking about all right the next one Brad is this is a
machine that we use in all our clinics oh yeah all five of our clinics actually
six clinics actually and what we do is we actually put a 2×4 underneath the
front we don’t need to do that right now Brad but it just it puts it a little bit
better angle these were designed it’s an elliptical machine and again we have a
down below if you want to see what it costs and usually around 80 bucks I
think with free shipping right if yeah somewhere in there
yeah anyway it was designed to use standing up but we use it with all of
our patients sitting down and it’s just a really smooth glide right I mean it’s
just so it’s just and you can see I’m getting some my ankles going up and down
like this flipping up and down so it’s just a great one for getting a little
more circulation into your legs and feet plus getting a little cardio a little
exercise get the ankle the knees and a little bit of hip yeah and there’s a
resistance knob on there if you want to right and make it a little bit tougher
but you know this is one you know I got one of these for my mom and just puts in
front of the TV it she just watches TV and and sits there and the girl that
works for us Rosie she’s right now I had just had a knee replacement and she does
the same thing she just sits in front of the TV and now you know if the person
has stiff ankles that’s when and particularly with an elderly person
that’s when like Bob was talking about you put in one or two two by fours under
here to elevate it and it just makes Italy’s e’er for someone that’s weak or
has some tight joints to get it yeah Brad actually is fabricated of these
would what would you call pictures your fixtures for all of ours and so on and
all of our units that we have those it’s over there right now in fact we could
get one but that sorry yeah anyway it just works out really good in these are
very durable we we’re using them are like six hours a day right and they go
on for years for home use you’re never gonna have a problem alright the last
one Brad is you can actually you can stretch you want to stretch the
muscles if you want if you can and you can do that you know just manually or a
lot of times we recommend this stretch out strap this is a yoga strap what’s
nice about this so you can start stretching the calf muscles and again
you got the strap so it’s really easy to do and you can just put your hands
through here like this and now I’m stretching
you know I express you have maybe a Laura thright us in your hands and you
can’t grab on just you can use your wrist pull you can go right in from this
right into a hamstring stretch sure what my hamsters a little yeah let’s go this
way a little shaky there was I Brad right
okay and then you could go into this right maybe you could start doing this
because you’re kind of sleepy maybe you could pull this strap off yeah be my
transitioned out of bed you can lay on your side like this and this maybe put
it down further I’m gonna stretch the front of my thigh so he’s getting the
quadricep so I’m taking one of the loops here and I could go all the way I still
get it wrong I’m gonna go like this good stretch that way and the other ones
we want to do with the strap rat or a note that pretty much covers most of it
four legs you guys can’t get the major muscles there so give it a try see which
ones you like you don’t need to do all these by any means just pick out the
ones that work for you start with maybe just the walking and the body squats
bodyweight squats and maybe the heels and toes and then if you like move on to
some of the other ones right they’re all gonna be effective and but again
everyone’s got their own particulars thanks everybody for watching you

100 comments on “Top 7 Exercises to Increase Blood Flow & Circulation in Legs & Feet

  1. Old Guy Post author

    Bought one of the machines last week,,, works great,,, sitting go forward for 10 mins then backwards for 10 mins,,,stand up slowly,,,Leg muscles a little sore the first week,but better this week,,,Thanks for all the tips,,,retired 7 yrs ago and haven't done enough active stuff,,,so starting slowly to get in better shape, ,Old Guy

  2. Allison Leach Post author

    Big fan! Actually I have a foot injury now and wondering what exercises are safe to do.

    It’s post-tib tendonitis pain below my inner ankle. What cardio is safe? Thanks!!

  3. steve1711 Post author

    In the UK a lot of people use a circulation booster device that uses electrical muscle stimulation. Many doctors recommend these.

  4. Patricia Quezada Post author

    I love your videos and I have a question for you I injure myself doing jump squads my lower back hurts like hell so I went to a chiropractic but didn't help that much he told me that I needed to come back like ten times and some people say to me that a good chiropractic will be able to fix me in one visit or two what do you think ? Please help me in don't know what to do

  5. Sabrina B Post author

    I like you guys because you remind me of two PTs I worked for in the Atlanta area named Rich and Roger! You both even resemble them! Haha

  6. Beau Cardwell Post author

    I'm only 31 and have had dull aches with very burning/painful feet…especially at night. Increasing exercises such as the ones demonstrated is tremendous, but I also found amazing results by cutting out caffeine/soda from my diet. It turned out being a huge culprit!

  7. Andrea Brindley Post author

    Loving your videos. I have a very sick husband. I have spent the last 3 years in his hospital room sitting. Unfortunately stress and lack of movement I have gained 55 pounds. A lot of it in the belly. Can you recommend some abdominal exercises for people with weak cores and have to work around a belly. The weight is slowly coming off now that he has been home for the last several months. I want my old body back. Thank you.

  8. Abdullah Ahmad Post author

    Nice, but some times u use instruments or aids that are not available to many peoples or they cannot afford to buy them.The simplest exercises will be the best

  9. Bernard Popp Post author

    That intro jingle is a guaranteed cringer

    But as always, good
    instruction guys… ???

  10. Jae Lynn Post author

    "Just say no" to Amazon! They're destroying American businesses and all but forcing people to shop on Amazon, so they can track everything that everyone buys! Jeff Bezos is the richest person on the planet (at our expense) with $112 billion! He owns Amazon and Whole Foods. He also has a $600 million contract with the CIA and sits on the Pentagon's board. Oh yeah, he also owns the Wash Post too so that can't be trusted. That paper sold us the Iraq War, as did Bob Mueller, and they are doing it all over again with Russiagate. Not a Trump fan, but I've seen Congress do this over the decades many times! This is not new.

    Half of all online purchases are done on Amazon! They are taking over the nation with a monopoly which violates anti-trust laws! "Law and order" only applies to the lower classes, not to those in Gov and business. Kamala Harris didn't prosecute Steve Mnuchin after he foreclosed on millions of people in CA and there were 1,000 instances of "wrong-doing" by his bank: One West! Kamala was the prosecutor and she failed to do anything, and now his is the Treasury Secretary and they are ALL looting the nation.

    "Anyone who gets rich while in government is a criminal." -Truman


  11. Ghetto Gunfighter Post author

    Hey Dr." Please help , I'm a chef and work long hours.I'm also 53 my feet are so swollen and tingling when I get home. Is self massage or cold packs best?

  12. Rajnish Singh Gusain Post author

    do these exercises help curing varicose vein problem,
    if not, can you plz suggest some.
    or if possible could u make a video on it, that would be very helpful
    and really thank you for such informative videos..

  13. Najo PATRIN Post author

    This tremendous to see as Physical therapist how good it is to show people the best way to improve your blood circulation.

  14. Jesse Paulsen Post author

    Why is a cameraman focusing 4 ft to the left of Dead Space beside Bob it makes no sense not to frame in both of them no matter who stalking I'm not even camera man nor have I ever held a camera but I could tell that this camera knows nothing even when he's supposed to be watching them both he emphasizes on Bob's height by trying to get his legs and all

  15. Jesse Paulsen Post author

    Sorry just trying to be helpful but maybe short guy should have some platforms or

  16. reina coffee Post author

    This is so awesome! You really motivated me to start taking more care of my body. Please do more videos.

  17. LadyJuly65 Post author

    I ran across ya'll by chance and I love you guys already! Love your information and instructions and humor is a plus.

  18. D M Post author

    Hi loving your videos! I am having issues where my legs are weak and shake when I walk down steps. Any idea what that could be attributed to?

  19. Brenda Wrisley Post author

    Love you guys. Make sense and great sense of humor. I do your exercises. Helps my old body. ?

  20. erendira ramirez Post author

    Thank you so much for this info. I really needed it . I have an ulcer on my big toe. That is hard to heal.. I was doing the bycicle, but stopped. Thank you guys

  21. Schmo Post author

    I like these guys. Naturally funny. Thanks for the educational information. I don't have pain in my legs but I feel like my legs are getting weaker… I feel areas of discomfort at the top of my sock line right below the calf. and on my kneecap..

  22. Yamar Blackburn Post author

    Thank you I started today and I feel stimulation is in my feet and legs how many times a day is it good to apply these exercises optimal results blood Circulation

  23. Dragon Scout Post author

    I'm 14, almost 15, I only really leave the house once a week for college. I've had pain in my Calves for a couple months now when walking so I finally looked it up and Claudication sounds exactly like what I deal with.

  24. wrassmussen Post author

    Thank you, gentlemen, for this video. This is priceless advice. Thanks a million.

  25. Carol Pahl Post author

    I was in a serious car accident in December. Amongst many other broken bones, I shattered my right feamer and part of my knee. I was praying for exercises to help. THANK YOU

  26. Rock 360 Media Post author

    Can I do all these if I am still recovering from a broken femur…broke the ball end off. I'm 8 weeks into recovering and just today was told I could put 50% of my weight on it now. No other restrictions.

  27. steph Post author

    So glad I found your channel. My ankles and lower legs swell and are painful almost every night and I've been looking for ways to increase blood flow. I'm going to binge all your videos!

  28. Harold H Post author

    Very, very helpful, especially the foam roller on the calves, etc. Noticed a difference immediately. I'm using a foam roller with a bit of give also. I actually roll all the way up my back while I'm at it. ;{)

  29. Joy Smith Post author

    I have fibromyalgia and two very serious back conditions so I can't do any of theses so please help with what I can do

  30. Vikram Singh Rathore Post author

    I have a vein in my calf which is in zig zag shape and has a bump. I'm having this for around 2 years. I thought it was normal but I got to know about varicose veins. I hope this is not it. But if it is varicose vein what should I do to cure it?
    Please doc you're are one of the youtubers I trust. Please help me.

  31. CJGfarm Post author

    Thanks so much for posting. I have a tendon injury in the bottom of my foot and probably Reynold's syndrome in hands and feet. Pain from injury is worse during winter, when my feet are like ice blocks. Do you think these exercises will help?

  32. Flandrens Interiors Post author

    You guys are too cute! You're my go to for any aches and pains and sore muscles I have! Thank you for your great videos

  33. Bloghitter Post author

    I appreciate the tips. How often you hear I wish I knew what was happening as it was getting worse, for years? Now its a bloody nightmare since the slowly increasing pain caused slowly decreasing exercise until I was sitting at a computer desk almost entirely, for years. Then finally on top of all the stuff that was a clear sign I ignored, like big time calf pain walking up hills even a little bit, and increasing neuropathy symptoms I ignored until it finally hit my sciatic and put me in agony for weeks trying to get back out of that one. Got that one toned back down and I find myself OCD chasing all the other symptoms I ignored for almost two decades as they got worse. Its like a onion. Peel off one thing a little bit and the next one pops up to take its place. You guys gotta see this stuff quite frequently. Frustrating though when I try to explain all these different symptoms to my Physician, who is a 80 year old Osteopath, so you would think he would know something about natural treatments of it and even he just tosses more Gabapentin at it. Which I admit does help. Mainly to help control some of the pain so I can move more and hopefully get at the root of this.

  34. Tracy F Post author

    Well, great info. but don't feel you have to fill the space with chatter every second. The higher counts are the quieter videos.

  35. Lorraine D'Souza Post author

    Such valuable advice but sadly the audio is so bad that u either put the phone to hear what is being said or u just watch them do the exercises. But they are definitely worth doing. Thank you gentlemen.

  36. Autumn D. Kaye Post author

    Please do not encourage people to buy stuff from Amazon, because Amazon is a destroyer of other businesses both large and small.


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