{"id":2456,"date":"2023-07-31T14:40:54","date_gmt":"2023-07-31T14:40:54","guid":{"rendered":"https:\/\/integrativa.pt\/?p=2456"},"modified":"2026-02-02T12:51:51","modified_gmt":"2026-02-02T12:51:51","slug":"swollen-and-tired-legs-learn-how-to-improve-your-circulation","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/pernas-inchadas-e-cansadas-saiba-como-melhorar-a-sua-circulacao\/","title":{"rendered":"Swollen and tired legs? Learn how to improve your circulation"},"content":{"rendered":"<div class=\"wpb-content-wrapper\" id=\"wpb-content-root\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>Poor circulation is a problem that mainly affects the lower extremities and is mainly related to alterations in venous circulation. Venous insufficiency can develop to varying degrees: from vascular spiders to varicose veins and, ultimately, resulting in ulcers, which are irreversible and can significantly affect quality of life.<br \/>\nPrevention is essential to avoid reaching this advanced level of venous insufficiency. There are several measures we can take to improve circulation in the legs and avoid future complications. One of the most important tips is to avoid a sedentary lifestyle and keep active.<br \/>\nHere are some suggestions for improving circulation in the legs:<\/p>\n<ul>\n<li><strong>Exercises for feet and ankles<\/strong> If you spend many hours sitting or standing during the day, it's essential to make circular movements with your ankles or flexion and extension movements with your feet. These exercises help activate the muscle pump and promote venous return, relieving symptoms and preventing circulatory problems.<\/li>\n<li><strong>Avoid tight clothing.<\/strong> Tight clothing can restrict blood flow in the legs, impairing circulation. Opt for comfortable clothes that don't excessively compress your extremities.<\/li>\n<li><strong>Avoid very high jumps<\/strong> Frequently wearing shoes with very high heels can impair circulation, causing discomfort and circulatory problems. Favour shoes that offer good support and comfort for your feet.<\/li>\n<li><strong>Cold water shower:<\/strong> Showering your legs with cold water, directing the jet of water from the bottom upwards, i.e. from your feet to your waist, can help stimulate circulation and reduce the feeling of heaviness and tiredness in your legs.<\/li>\n<li><strong>Adequate hydration<\/strong>: Drinking enough water throughout the day is essential for good blood circulation. Adequate hydration helps keep the blood flowing efficiently and reduces the risk of clots forming.<\/li>\n<li><strong>Raise the legs<\/strong> When resting or at night, elevating your legs slightly can be beneficial for circulation. Putting your legs in an elevated position helps the blood return to the heart more easily, relieving swelling and a feeling of heaviness in the legs.<\/li>\n<li><strong>Lymphatic drainage<\/strong> Lymphatic drainage is indicated to reduce swelling and the sensation of tired and aching legs, as it promotes blood circulation and venous return. It can be a good solution for tired, swollen legs.<\/li>\n<\/ul>\n<p>By following these simple tips, it is possible to significantly improve circulation in the legs and reduce the risk of developing circulatory problems. However, it is important to remember that if you present with severe symptoms of venous insufficiency, it is essential to seek medical advice for a proper evaluation and treatment. Prevention and care of circulation are essential to ensure a good quality of life and the well-being of your legs.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1769856889791\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><a href=\"https:\/\/integrativa.pt\/en\/integrative-team\/\"><strong>Alexandra Gomes<\/strong><\/a> | Physiotherapist<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1680169468507\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><a title=\"Home\" href=\"https:\/\/integrativa.pt\/en\/\"><strong>Integrativa<\/strong><\/a> | Health and well-being as a lifestyle<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1769969575981\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h6>This website and its content are for information purposes only and are not a substitute for medical or health professional advice. In all cases, treatments should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1678987635945\"><div class=\"wpb_wrapper\"><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_border_width_1 vc_sep_pos_align_center wpb_content_element vc_separator-has-text\"   style=\"width: 100%;\"><span class=\"vc_sep_holder vc_sep_holder_l\"><span style=\"border-top-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span><h4>Related articles<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span style=\"border-top-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span>\n<\/div><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.dividers-on.classic-layout-list article {\n  padding-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.dividers-on.classic-layout-list article:first-of-type {\n  margin-top: 0;\n  padding-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.classic-layout-list.mode-list .post-entry-content {\n  width: calc(100% - );\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.classic-layout-list.mode-list .no-img .post-entry-content {\n  width: 100%;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .filter-bg-decoration .filter-categories a.act {\n  color: #fff;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121:not(.mode-masonry) article:first-of-type,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121:not(.mode-masonry) article.visible.first:not(.product) {\n  margin-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.dividers-on:not(.mode-masonry) article {\n  margin-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.dividers-on:not(.mode-masonry) article:first-of-type,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.dividers-on:not(.mode-masonry) article.visible.first:not(.product) {\n  margin-top: 0;\n  padding-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .post-thumbnail-wrap {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.enable-bg-rollover .post-thumbnail-rollover:after {\n  background: -webkit-linear-gradient();\n  background: linear-gradient();\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico {\n  width: 44px;\n  height: 44px;\n  line-height: 44px;\n  border-radius: 100px;\n  margin: -22px 0 0 -22px;\n  border-width: 0px;\n  color: #ffffff;\n  background: none;\n}\n.bottom-overlap-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico {\n  margin-top: -72px;\n}\n.gradient-overlay-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico,\n.content-rollover-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico {\n  margin: 0 0 10px;\n}\n.content-align-center.gradient-overlay-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico,\n.content-align-center.content-rollover-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico {\n  margin: 0 auto 10px;\n}\n.dt-icon-bg-on.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico {\n  background: rgba(255,255,255,0.3);\n  box-shadow: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico > span,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico:before {\n  font-size: 32px;\n  line-height: 44px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico > span,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .gallery-zoom-ico:before {\n  color: #ffffff;\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .entry-title,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .entry-title {\n  margin-bottom: 5px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .entry-meta {\n  margin-bottom: 15px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .portfolio-categories {\n  margin-bottom: 15px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .entry-excerpt {\n  margin-bottom: 5px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121:not(.centered-layout-list) .post-entry-content {\n  padding: 15px 20px 20px 20px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121:not(.centered-layout-list):not(.content-bg-on):not(.mode-list) .no-img .post-entry-content {\n  padding: 0;\n}\n@media screen and (max-width: ) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 article {\n    -ms-flex-flow: column nowrap;\n    flex-flow: column nowrap;\n    margin-top: 20px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.dividers-on article {\n    border: none;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.content-bg-on.centered-layout-list article {\n    padding: 0;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.blog-shortcode.dividers-on article,\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.dividers-on.classic-layout-list article {\n    margin-top: 20px;\n    padding: 0;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.blog-shortcode.dividers-on article:first-of-type,\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.dividers-on.classic-layout-list article:first-of-type {\n    padding: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .post-thumbnail-wrap,\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .post-entry-content {\n    width: 100%;\n    margin: 0;\n    top: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .post-thumbnail-wrap {\n    padding: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .post-entry-content:after {\n    display: none;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .project-even .post-thumbnail-wrap,\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.centered-layout-list .post-thumbnail-wrap {\n    -ms-flex-order: 0;\n    order: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.centered-layout-list .post-entry-title-content {\n    -ms-flex-order: 1;\n    order: 1;\n    width: 100%;\n    padding: 20px 20px 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.centered-layout-list .post-entry-content {\n    -ms-flex-order: 2;\n    order: 2;\n    padding-top: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .fancy-categories {\n    top: 10px;\n    left: 10px;\n    bottom: auto;\n    right: auto;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .fancy-date a {\n    top: 10px;\n    right: 10px;\n    left: auto;\n    bottom: auto;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .post-entry-content {\n    padding: 20px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .entry-title {\n    margin: 3px 0 5px;\n    font-size: 20px;\n    line-height: 26px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .entry-meta {\n    margin: 5px 0 5px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .entry-excerpt {\n    margin: 15px 0 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .post-details {\n    margin: 5px 0 10px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .post-details.details-type-link {\n    margin-bottom: 2px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div {\n  width: 36px;\n  height: 36px;\n  border-radius: 500px;\n}\n.dt-arrow-border-on.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div:not(:hover):before {\n  border-width: 0px;\n}\n.dt-arrow-hover-border-on.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div:hover:after {\n  border-width: 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div.owl-prev {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  left: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div.owl-prev i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div.owl-next {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  right: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div.owl-next i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav i {\n  font-size: 18px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div:not(:hover) i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div:not(:hover) i:before {\n  color: #ffffff;\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div:hover i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.owl-carousel .owl-nav div:hover i:before {\n  color: rgba(255,255,255,0.75);\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .owl-dots {\n  top: calc(100% + 20px);\n  left: 50%;\n  transform: translateX(calc(-50% + 0px));\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .owl-dots {\n    transform: translateX(-50%);\n    margin-left: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 .owl-dot {\n  width: 10px;\n  height: 10px;\n  margin: 0 8px;\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.hide-arrows .owl-nav a {\n    display: none;\n  }\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.reposition-arrows .owl-nav div.owl-prev {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    left: 10px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.reposition-arrows .owl-nav div.owl-next {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    right: 10px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.reposition-arrows .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121.reposition-arrows .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}<\/style><div class=\"owl-carousel blog-carousel-shortcode dt-owl-carousel-call blog-carousel-shortcode-id-a0ba4864a05cc6c0c7a29b069dd58121 classic-layout-list scale-img dt-icon-bg-off dt-arrow-border-on dt-arrow-hover-border-on meta-info-off bullets-small-dot-stroke reposition-arrows arrows-bg-on disable-arrows-hover-bg arrows-hover-bg-on\" data-scroll-mode=\"1\" data-col-num=\"3\" data-wide-col-num=\"4\" data-laptop-col=\"3\" data-h-tablet-columns-num=\"3\" data-v-tablet-columns-num=\"2\" data-phone-columns-num=\"1\" data-auto-height=\"true\" data-col-gap=\"30\" data-stage-padding=\"0\" data-speed=\"600\" data-autoplay=\"false\" data-autoplay_speed=\"6000\" data-arrows=\"true\" data-bullet=\"false\" data-next-icon=\"icon-ar-017-r\" data-prev-icon=\"icon-ar-017-l\"><article class=\"post post-4978 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-6 category-9 description-off\" data-name=\"Import\u00e2ncia do movimento na Dor Lombar\" data-date=\"2025-10-17T09:01:58+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/importancia-do-movimento-na-dor-lombar\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img fetchpriority=\"high\" decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"Lower back pain\" title=\"Yoga relaxation health.\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/importancia-do-movimento-na-dor-lombar\/\" title=\"The importance of movement in low back pain\" rel=\"bookmark\">The importance of movement in low back pain<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/importancia-do-movimento-na-dor-lombar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about the Importance of Movement in Lower Back Pain\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3027 type-post status-publish format-standard has-post-thumbnail hentry category-osteopata-david-brandao category-osteopatia-integrativa-osteopatia category-osteopatia-integrativa category-psiconeuroimunologia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-33 category-34 category-32 category-48 description-off\" data-name=\"Sistema imunit\u00e1rio e sa\u00fade numa perspetiva da Psiconeuroimunologia Cl\u00ednica\" data-date=\"2024-02-09T14:45:49+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/sistema-imunitario-e-saude-numa-perspetiva-da-psiconeuroimunologia-clinica\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-Lisboa-Psiconeuroimunologia-4-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-Lisboa-Psiconeuroimunologia-4-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-Lisboa-Psiconeuroimunologia-4-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative Lisbon Psychoneuroimmunology\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/sistema-imunitario-e-saude-numa-perspetiva-da-psiconeuroimunologia-clinica\/\" title=\"Immune system and health from a clinical psychoneuroimmunology perspective\" rel=\"bookmark\">Immune system and health from a clinical psychoneuroimmunology perspective<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/sistema-imunitario-e-saude-numa-perspetiva-da-psiconeuroimunologia-clinica\/\" class=\"post-details details-type-link\" aria-label=\"Read more about the immune system and health from a clinical psychoneuroimmunology perspective\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3482 type-post status-publish format-standard has-post-thumbnail hentry category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-9 description-off\" data-name=\"Sente dores no pesco\u00e7o ou nas costas? Saiba como o Pilates Cl\u00ednico pode ajudar\" data-date=\"2024-06-18T10:27:42+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/sente-dores-no-pescoco-ou-nas-costas-saiba-como-o-pilates-clinico-pode-ajudar\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Clinico-Belem-Lisboa-Restelo-1-1-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Clinico-Belem-Lisboa-Restelo-1-1-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Clinico-Belem-Lisboa-Restelo-1-1-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Pilates Clinic Bel\u00e9m Lisboa Restelo (1)\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/sente-dores-no-pescoco-ou-nas-costas-saiba-como-o-pilates-clinico-pode-ajudar\/\" title=\"Do you have neck or back pain? Find out how Clinical Pilates can help\" rel=\"bookmark\">Do you have neck or back pain? Find out how Clinical Pilates can help<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/sente-dores-no-pescoco-ou-nas-costas-saiba-como-o-pilates-clinico-pode-ajudar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Do you have neck or back pain? Find out how Clinical Pilates can help\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2445 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-atm category-bruxismo category-dores-de-cabeca category-fisioterapia category-osteopatia-craniana category-osteopatia-integrativa category-osteopatia-integrativa-osteopatia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-41 category-135 category-52 category-6 category-42 category-32 category-34 description-off\" data-name=\"Stress, bruxismo e dores de cabe\u00e7a: compreender a rela\u00e7\u00e3o numa perspetiva integrativa\" data-date=\"2023-07-26T12:35:35+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/stress-bruxismo-e-dores-de-cabeca-compreender-a-relacao-numa-perspetiva-integrativa\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/07\/Dor-cabeca-Osteopatia-Enxaqueca-Integrativa-Fisioterapia-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/07\/Dor-cabeca-Osteopatia-Enxaqueca-Integrativa-Fisioterapia-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/07\/Dor-cabeca-Osteopatia-Enxaqueca-Integrativa-Fisioterapia-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Headache Osteopathy Migraine Integrative Physiotherapy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/stress-bruxismo-e-dores-de-cabeca-compreender-a-relacao-numa-perspetiva-integrativa\/\" title=\"Stress, bruxism and headaches: understanding the relationship from an integrative perspective\" rel=\"bookmark\">Stress, bruxism and headaches: understanding the relationship from an integrative perspective<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/stress-bruxismo-e-dores-de-cabeca-compreender-a-relacao-numa-perspetiva-integrativa\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Stress, bruxism and headaches: understanding the relationship from an integrative perspective\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2964 type-post status-publish format-standard has-post-thumbnail hentry category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-9 description-off\" data-name=\"Est\u00fadio de Pilates Cl\u00ednico da Integrativa em Bel\u00e9m (Lisboa)\" data-date=\"2024-02-02T09:52:05+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/estudio-de-pilates-clinico-da-integrativa-em-belem-lisboa\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/02\/Estudio-de-Pilates-Belem-Restelo-Lisboa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/02\/Estudio-de-Pilates-Belem-Restelo-Lisboa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/02\/Estudio-de-Pilates-Belem-Restelo-Lisboa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Pilates Studio Bel\u00e9m Restelo Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/estudio-de-pilates-clinico-da-integrativa-em-belem-lisboa\/\" title=\"Integrativa Clinical Pilates Studio in Bel\u00e9m (Lisbon)\" rel=\"bookmark\">Integrativa Clinical Pilates Studio in Bel\u00e9m (Lisbon)<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/estudio-de-pilates-clinico-da-integrativa-em-belem-lisboa\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Est\u00fadio de Pilates Cl\u00ednico da Integrativa in Bel\u00e9m (Lisbon)\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-7514 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 description-off\" data-name=\"Dor cr\u00f3nica: o papel da fisioterapia na funcionalidade e qualidade de vida\" data-date=\"2026-10-09T12:21:59+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/or-cronica-o-papel-da-fisioterapia-na-funcionalidade-e-qualidade-de-vida\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/11\/Dor-nas-costas-Integrativa-Fisioterapia-Lisboa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/11\/Dor-nas-costas-Integrativa-Fisioterapia-Lisboa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/11\/Dor-nas-costas-Integrativa-Fisioterapia-Lisboa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Back pain Integrative Physiotherapy Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/or-cronica-o-papel-da-fisioterapia-na-funcionalidade-e-qualidade-de-vida\/\" title=\"Chronic pain: the role of physiotherapy in functional ability and quality of life\" rel=\"bookmark\">Chronic pain: the role of physiotherapy in functional ability and quality of life<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/or-cronica-o-papel-da-fisioterapia-na-funcionalidade-e-qualidade-de-vida\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Dor cr\u00f3nica: o papel da fisioterapia na funcionalidade e qualidade de vida\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Poor circulation is a problem that mainly affects the lower extremities and is mainly related to alterations in venous circulation. Venous insufficiency can evolve through different degrees: from vascular spider veins to varicose veins and, ultimately, resulting in ulcers, which are irreversible and can significantly affect the quality of...<\/p>","protected":false},"author":1,"featured_media":4570,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[6],"tags":[4,27,8],"class_list":["post-2456","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fisioterapia","tag-fisioterapia","tag-osteopatia","tag-pilates-clinico","category-6","description-off"],"_links":{"self":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/2456","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/comments?post=2456"}],"version-history":[{"count":0,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/2456\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media\/4570"}],"wp:attachment":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media?parent=2456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/categories?post=2456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/tags?post=2456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}