{"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\" 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.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-7058 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-musculo-esqueletica tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-54 description-off\" data-name=\"S\u00edndrome do T\u00fanel C\u00e1rpico: Como a fisioterapia pode ajudar a aliviar a dor\" data-date=\"2026-03-04T14:02:18+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\/sindrome-do-tunel-carpico-como-a-fisioterapia-pode-ajudar-a-aliviar-a-dor\/\" 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\/12\/Integrativa-Fisioterapia-Mao-Pulso-Lisboa-Belem-1-768x512.webp\" 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class=\"post-details details-type-link\" aria-label=\"Read more about Carpal Tunnel Syndrome: How physiotherapy can help relieve pain\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-5767 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-em-saude-da-mulher tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-47 description-off\" data-name=\"Fisioterapia P\u00e9lvica: o que \u00e9, para que serve e quem pode beneficiar\" data-date=\"2026-01-23T22:14:21+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\/fisioterapia-pelvica-o-que-e-para-que-serve-e-quem-pode-beneficiar\/\" 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\/2020\/10\/Incontinencia-urinaria-Fisioterapia-Pelvica-Lisboa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/10\/Incontinencia-urinaria-Fisioterapia-Pelvica-Lisboa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/10\/Incontinencia-urinaria-Fisioterapia-Pelvica-Lisboa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"Pelvic Physiotherapy\" title=\"Urinary incontinence Pelvic 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\/fisioterapia-pelvica-o-que-e-para-que-serve-e-quem-pode-beneficiar\/\" title=\"Pelvic physiotherapy: what it is, what it&#039;s for and who can benefit from it\" rel=\"bookmark\">Pelvic physiotherapy: what it is, what it's for and who can benefit from it<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/fisioterapia-pelvica-o-que-e-para-que-serve-e-quem-pode-beneficiar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Pelvic Physiotherapy: what it is, what it&#039;s for, and who can benefit\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3501 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-osteopatia-integrativa-osteopatia category-psiconeuroimunologia category-respiracao tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-34 category-48 category-56 description-off\" data-name=\"Respira\u00e7\u00e3o consciente: um recurso na regula\u00e7\u00e3o do stress e do equil\u00edbrio fisiol\u00f3gico\" 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class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/respiracao-consciente-um-recurso-na-regulacao-do-stress-e-do-equilibrio-fisiologico\/\" title=\"Conscious breathing: a resource for regulating stress and physiological balance\" rel=\"bookmark\">Conscious breathing: a resource for regulating stress and physiological balance<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/respiracao-consciente-um-recurso-na-regulacao-do-stress-e-do-equilibrio-fisiologico\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Conscious breathing: a resource for stress regulation and physiological balance\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-5630 type-post status-publish format-standard has-post-thumbnail hentry category-acompanhamento-integrativo-de-atletas category-atletas category-fisioterapia category-fisioterapia-desportiva category-fisioterapia-musculo-esqueletica category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-46 category-40 category-6 category-55 category-54 category-9 description-off\" data-name=\"Como o Pilates Cl\u00ednico potencia a performance de atletas de alto rendimento\" data-date=\"2026-01-12T09:11:42+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\/pilates-clinico-performance-alto-rendimento\/\" 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-Lisboa-1-768x512.webp\" 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high-performance athletes\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-1735 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-9 description-off\" data-name=\"Como o Pilates cl\u00ednico pode ajudar na dor lombar\" data-date=\"2023-01-21T15:17:12+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\/como-o-pilates-clinico-pode-ajudar-na-dor-lombar\/\" 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\/01\/Pilates-dor-lombar-768x512.png\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/01\/Pilates-dor-lombar-768x512.png 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/01\/Pilates-dor-lombar-778x519.png 778w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"Clinical Pilates\" title=\"Pilates lower back pain\" 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\/como-o-pilates-clinico-pode-ajudar-na-dor-lombar\/\" title=\"How clinical Pilates can help with low back pain\" rel=\"bookmark\">How clinical Pilates can help with low back pain<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/como-o-pilates-clinico-pode-ajudar-na-dor-lombar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about How clinical Pilates can help with 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-5590 type-post status-publish format-standard has-post-thumbnail hentry category-uncategorized tag-fisioterapia tag-osteopatia tag-pilates-clinico category-1 description-off\" data-name=\"Como definir objetivos para 2026 com clareza, prop\u00f3sito e equil\u00edbrio\" data-date=\"2026-01-02T09:56:56+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\/como-definir-objetivos-para-2026-com-clareza-proposito-e-equilibrio\/\" 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\/2026\/01\/Objetivos-ano-novo-1-768x512.avif\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/01\/Objetivos-ano-novo-1-768x512.avif 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/01\/Objetivos-ano-novo-1-1152x768.avif 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Objectives new year-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\/como-definir-objetivos-para-2026-com-clareza-proposito-e-equilibrio\/\" title=\"How to set goals for 2026 with clarity, purpose and balance\" rel=\"bookmark\">How to set goals for 2026 with clarity, purpose and balance<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/como-definir-objetivos-para-2026-com-clareza-proposito-e-equilibrio\/\" class=\"post-details details-type-link\" aria-label=\"Read more about how to set goals for 2026 with clarity, purpose, and balance\">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}]}}