How do I improve poor circulation in feet?

[blamb425]

When I go out on distance runs, the one thing that kills me (particularly during warm-ups) is the poor circulation I have in my feet. When I warm up, my feet tend to swell (presumably with blood or other fluid), numb, and ache. I often find myself having to stop every mile or so during the warmup once I need to give my feet a rest. After I stop my warm-up for maybe 15 minutes stretching and striding, my feet usually feel a whole lot better on the workout. I haven't been very active lately (due to a hamstring injury a couple of months ago) but I'm guessing it'll get better as I get back into running. I also just picked up a new pair of running shoes today, so that may also be causing some discomfort.

Some methods I've heard/read about:
*Walking/Running (which, of course, is when I have this problem)
*Soaking in warm water or wrapping in a moist, warm towel
*Massaging?
*Elevating the feet above heart level

If anyone has anything they care to add, suggestions are greatly appreciated.

 

[slashbinslashbash]

I don't know how much this might apply, but it might help if you altered your warm-up running style to emphasize your calves more. The veins and valves in your calves help pump blood back to your heart when they are squeezed by your calf muscles. Try putting a little more spring in your step and get some blood flowing back up from your feet.

 

[magomago]

http://www.medirub.com/

no, i don't work for these guys, but they visited my company's health expo and I met the VP lady there who was nice and we got to talking. PM me for more information, IIRC, I can get you some kind of discount if you are interested.

 

[SociallyChallenged]

http://www.medirub.com/

no, i don't work for these guys, but they visited my company's health expo and I met the VP lady there who was nice and we got to talking. PM me for more information, IIRC, I can get you some kind of discount if you are interested.

That doesn't alleviate the problem during running. Slashbinslashbash is right that contracting your muscles will help with blood flow back to the heart, but if it's your feet suffering from edema then you'll want to actually take a break and flex/extend the actual muscles in your feet rather than just pumping your calf.

Also do you have any underlying health issues? Any neurological problems? Diabetes (either type 1 or type 2)? How's your diet as well? It may very well be that you have poor vein function down there. If this is a recurring problem, it'd be best to actually see a health care professional - ideally a doctor who works in sports medicine.

 

[magomago]

That doesn't alleviate the problem during running. Slashbinslashbash is right that contracting your muscles will help with blood flow back to the heart, but if it's your feet suffering from edema then you'll want to actually take a break and flex/extend the actual muscles in your feet rather than just pumping your calf.

Also do you have any underlying health issues? Any neurological problems? Diabetes (either type 1 or type 2)? How's your diet as well? It may very well be that you have poor vein function down there. If this is a recurring problem, it'd be best to actually see a health care professional - ideally a doctor who works in sports medicine.

It helped my dad's pain so during exercise he wouldn't get similar problems as he played racquetball or jogged on a treadmill. Although edema is still there occasionally, it is reduced as compared with before. It is all anecdotal, but the point is that therapy need not be at the moment that pain begins.

I agree though that stretching is a necessary element. If you don't stretch, you should start

 

[blamb425]

I do think it could be the result of poor vein function--my father's side of the family has a history of high blood pressure, while my mother and grandmother both developed diabetes as a result of pregnancy. I try to maintain a balanced diet and get all of the necessary nutrients in my body.

Also, I have another question: will compression socks encourage blood flow, or will they just further constrict my veins?

 

[SociallyChallenged]

I do think it could be the result of poor vein function--my father's side of the family has a history of high blood pressure, while my mother and grandmother both developed diabetes as a result of pregnancy. I try to maintain a balanced diet and get all of the necessary nutrients in my body.

Also, I have another question: will compression socks encourage blood flow, or will they just further constrict my veins?

Yeah, go to the doctor and ask some questions to try to figure it out. I do believe compression socks would reduce edema, but am unsure if they would increase net blood flow out of the foot. Like I said, you need to consult a medical professional to get more definite answers.