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By: Andrew Forrest - September 2025
Good circulation in your feet and legs is essential for keeping them warm, comfortable, and healthy. When blood flow is impaired, you may experience symptoms such as cold toes, swelling, cramping, or tired, aching legs. Over time, poor circulation can contribute to the development of ulcers, varicose veins, or even vascular disease.
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The information provided here is intended for healthy individuals seeking relaxation and general foot comfort. If you have any underlying health conditions that affect circulation or sensation - such as peripheral arterial disease (PAD), diabetes, deep vein thrombosis (DVT), neuropathy, skin ulcers, or open wounds - consult your GP or podiatrist before using any foot massager or circulation device. If you are pregnant, have implanted electronic devices or have any health condition and are unsure whether using a foot massager or circulation device is safe, always consult your healthcare provider and refer to the manufacturer's instructions before proceeding.
The information is intended for general educational purposes only and should not be regarded as medical advice or a substitute for professional healthcare. If you are experiencing a medical emergency or severe symptoms, seek immediate assistance from a qualified medical professional or contact emergency services. Always consult your GP or a healthcare provider for personalised medical guidance and treatment.
When you walk, your calf muscles contract and squeeze the veins in your legs. This is called the calf muscle pump, where it acts like a second heart in your legs, helping push blood back towards your chest. If you sit still too long, blood can pool in your lower legs and feet, leading to swelling and discomfort.
Supervised walking programmes have been shown to improve walking distance and circulation in people with PAD1. For most people, aiming for 30 minutes of walking or light exercise most days is ideal. But even shorter, regular walks, or 'exercise snacks' as they are now being called, make a difference.
If you spend a lot of time sitting, you can still stimulate circulation without standing up. Try ankle pumps (pointing your toes up and down), ankle circles, or heel raises. These small movements activate the calf muscles in much the same way as walking.
Research shows these simple movements improve venous haemodynamics (how blood flows through the veins)2. Doing them every hour, or even more often, at your desk or during long journeys, helps stop blood from stagnating in your legs.
Another easy method is to raise your legs. When your feet are higher than your heart, gravity helps drain blood and fluid back towards your chest. This reduces swelling and eases pressure in your veins.
Studies show that leg elevation lowers venous pressure (the pressure inside your leg veins when blood is trying to return to the heart)3. Try lying down and resting your legs on cushions or against a wall for 10-15 minutes in the evening.
Blood is composed of approximately 50% water. If you're dehydrated, your blood volume drops, and it becomes thicker, which makes it harder for your heart to pump. Research confirms that hydration is crucial for maintaining cardiovascular function and optimal circulation4.
Over the long term, diet also plays a role. For example, the Mediterranean diet, rich in olive oil, nuts, fish, fruits, and vegetables, has been shown to reduce the risk of cardiovascular disease5. These foods help keep your blood vessels more flexible, allowing them to widen and contract properly.
Carrying extra body weight puts more strain on your veins, making it harder for blood to flow back to your heart from your legs. Obesity has been directly linked to venous disease6.
Studies show that weight loss reduces swelling, improves mobility, and lowers venous pressure7. In everyday terms, dropping excess weight takes a load off your veins as well as your joints.
Smoking damages the inner lining of your blood vessels, causing them to stiffen and narrow. This reduces blood flow and accelerates atherosclerosis (the buildup of fatty deposits inside your arteries).
In PAD patients, smoking is strongly linked to faster disease progression and a higher risk of amputation8. Stopping smoking improves circulation and overall vascular health, and is one of the best things you can do for your legs.
Lifestyle changes should always be the first step. Still, circulation-boosting devices may provide added support, particularly if you have limited mobility or want help easing swelling, pain, or tired legs. There are various types of circulation devices and foot massagers which may help, but always read the manufacturer's instructions/manual before using any device, to ensure it is suitable for you:
Devices like the Revitive Medic Circulation Booster are circulation devices that utilise electrical muscle stimulation (EMS - tiny pulses that cause muscles to contract and relax). When you place your bare feet on the pads, the device causes the foot and calf muscles to tighten rhythmically, simulating the action of walking.
NOTE: These devices are not suitable for indivuduals with a pacemaker, other implanted electrical devices, active DVT, or are pregnant.
Devices like the Renpho Foot Massager are foot massagers that use Shiatsu-style massagers to knead and compress the feet, often adding warmth and vibration. A study found that a 30-minute foot massage increased blood flow in the feet and improved ankle flexibility in people with diabetes11.
Massage works by stimulating circulation in the skin and muscles, while also reducing muscle tightness. These devices are best for everyday relaxation, warming cold feet, and light recovery after long days.
Devices like the Fit King are compression boots that wrap around the legs and use air chambers that inflate and deflate in sequence, squeezing the legs from the feet upwards. This action is known as intermittent pneumatic compression (IPC), which involves repeated squeezing of the legs using air pressure. It mimics the squeezing of a therapist's hands and helps push blood and fluid back towards the heart.
Clinical studies have shown that IPC increases venous blood flow and reduces swelling (oedema - the build-up of fluid)12. Many athletes use them for recovery, but they are equally beneficial for individuals who stand for extended periods or experience fatigue and heavy legs.
Note: Avoid if you have untreated arterial disease or DVT.
Graduated compression stockings are a long-established medical aid. They are tighter at the ankle and gradually looser further up the leg, which helps squeeze blood upwards. I recently had a knee arthroscopy, and the hospital gave me a pair of these to wear every day for three weeks following the operation.
Cochrane reviews show that stockings reduce the recurrence of venous leg ulcers and improve symptoms in chronic venous insufficiency (where the veins can't return blood properly)13. They are available in different compression strengths, measured in mmHg (millimetres of mercury), a unit of pressure. A GP or pharmacist can advise which level is safe and effective for you.
See a GP promptly: If you notice calf pain that eases with rest, warmth, redness or persistent swelling of your calf, calf pain that won't go away, or wounds that won't heal, then seek medical advice.
Improving circulation in your feet and legs can be as simple as walking more, staying hydrated, and elevating your legs at the end of a long day. Devices like EMS foot boosters, massagers, and compression therapy may provide extra support, particularly if you experience swelling or heavy legs.
The key is to combine everyday habits with the right tools tailored for your specific needs. And remember: if you have a medical condition, consult your GP before starting any new treatments or using any new device. Small, consistent steps can make a big difference to your leg health.
Happy (pain-free) walking...
September 2025
