{"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\"><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_width_100 vc_sep_pos_align_center wpb_content_element vc_separator-has-text\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span><h4>Related articles<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span style=\"border-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  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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-6468 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-atm category-dores-de-cabeca category-osteopata-david-brandao category-osteopatia-craniana category-osteopatia-integrativa tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-41 category-52 category-33 category-42 category-32 description-off\" data-name=\"Dores de cabe\u00e7a e enxaqueca: abordagem integrativa com Osteopatia Craniana\" data-date=\"2026-05-07T08:12:14+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\/dores-de-cabeca-e-enxaqueca-abordagem-integrativa-com-osteopatia-craniana-2\/\" 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\/Dor-de-cabeca-Enxaqueca-Integrativa-Fisioterapia-768x512.webp\" 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class=\"post-details details-type-link\" aria-label=\"Read more about Headaches and migraines: an integrative approach with Cranial Osteopathy\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2901 type-post status-publish format-standard has-post-thumbnail hentry category-4-pilares-da-saude category-osteopata-david-brandao category-osteopatia-integrativa category-osteopatia-integrativa-osteopatia category-psiconeuroimunologia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-35 category-33 category-32 category-34 category-48 description-off\" data-name=\"Neuroci\u00eancia do mindfulness: como esta pr\u00e1tica influencia o c\u00e9rebro e a mente\" data-date=\"2023-12-19T13:15:28+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\/neurociencia-do-mindfulness-como-esta-pratica-influencia-o-cerebro-e-a-mente\/\" 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\/12\/Mindfulness-Integrativa-Psiconeuroimunologia-768x512.avif\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/12\/Mindfulness-Integrativa-Psiconeuroimunologia-768x512.avif 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/12\/Mindfulness-Integrativa-Psiconeuroimunologia-1152x768.avif 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative Mindfulness 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\/neurociencia-do-mindfulness-como-esta-pratica-influencia-o-cerebro-e-a-mente\/\" title=\"The neuroscience of mindfulness: how this practice influences the brain and mind\" rel=\"bookmark\">The neuroscience of mindfulness: how this practice influences the brain and mind<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/neurociencia-do-mindfulness-como-esta-pratica-influencia-o-cerebro-e-a-mente\/\" class=\"post-details details-type-link\" aria-label=\"Read more about the neuroscience of mindfulness: how this practice influences the brain and mind\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3595 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia category-osteopata-david-brandao category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 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loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Back Pain Lumbar Integrative Osteopathy\" 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\/dor-lombar-mitos-factos-e-o-papel-da-fisioterapia\/\" title=\"Low back pain: myths, facts and the role of physiotherapy\" rel=\"bookmark\">Low back pain: myths, facts and the role of physiotherapy<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-mitos-factos-e-o-papel-da-fisioterapia\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Lower back pain: myths, facts and the role of Physiotherapy\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3673 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-em-paralisia-facial tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-39 description-off\" data-name=\"Paralisia de Bell (Paralisia Facial Perif\u00e9rica): o contributo da fisioterapia especializada\" data-date=\"2025-01-15T11:13:49+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\/paralisia-de-bell-paralisia-facial-periferica-o-contributo-da-fisioterapia-especializada\/\" 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\/02\/Fisioterapia-Paralisia-Facial-Belem-Lisboa-768x512.avif\" 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href=\"https:\/\/integrativa.pt\/en\/paralisia-de-bell-paralisia-facial-periferica-o-contributo-da-fisioterapia-especializada\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Bell&#039;s Palsy (Peripheral Facial Paralysis): the contribution of specialised physiotherapy\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-444 type-post status-publish format-standard has-post-thumbnail hentry category-nutricao tag-fertilidade category-14 description-off\" data-name=\"Fertilidade e alimenta\u00e7\u00e3o\" data-date=\"2020-10-19T16:41:07+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\/fertilidade-e-alimentacao\/\" 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\/Nutricao-Fertilidade-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/10\/Nutricao-Fertilidade-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2020\/10\/Nutricao-Fertilidade-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Nutrition Fertility\" 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\/fertilidade-e-alimentacao\/\" title=\"Fertility and nutrition\" rel=\"bookmark\">Fertility and nutrition<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/fertilidade-e-alimentacao\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Fertilidade e alimenta\u00e7\u00e3o\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3688 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-em-paralisia-facial tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-39 description-off\" data-name=\"O meu filho tem uma paralisia facial: e agora? Os conselhos da fisioterapia\" data-date=\"2025-01-22T21:19:14+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\/o-meu-filho-tem-uma-paralisia-facial-e-agora-os-conselhos-da-fisioterapia\/\" 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\/01\/Paralisia-facial-em-criancas-Fisioterapia-768x512.avif\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Paralisia-facial-em-criancas-Fisioterapia-768x512.avif 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Paralisia-facial-em-criancas-Fisioterapia-1152x768.avif 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Facial paralysis in children 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\/o-meu-filho-tem-uma-paralisia-facial-e-agora-os-conselhos-da-fisioterapia\/\" title=\"My child has facial paralysis: what now? Physiotherapy advice\" rel=\"bookmark\">My child has facial paralysis: what now? Physiotherapy advice<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/o-meu-filho-tem-uma-paralisia-facial-e-agora-os-conselhos-da-fisioterapia\/\" class=\"post-details details-type-link\" aria-label=\"Read more about My son has facial paralysis: what now? Physiotherapy advice\">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}]}}