As winter wraps its icy fingers around us, it's not just our noses that get chilly– our feet can suffer too. Cold temperatures can lead to reduced circulation, leaving your extremities feeling numb and uncomfortable.
According to the Centre for Vascular Medicine, poor foot circulation can cause a host of problems, like delayed healing of the most minor foot injuries. To combat this, practising foot exercises during winter can be a game-changer. Here are some simple yet effective exercises that will keep your feet warm and circulation flowing during the colder months.
Toe Taps
Start by sitting comfortably with your feet flat on the floor. Lift your toes and tap them on the ground, as if you're playing a silent drum with your feet. This exercise helps stimulate blood flow to your toes, preventing them from becoming ice-cold.
Ankle Circles
While seated or lying down, lift one foot off the ground and rotate your ankle in a circular motion. Repeat in both directions for about 10 rotations, then switch to the other foot. Ankle circles help improve flexibility and promote blood circulation.
According to the National Health Service, some common symptoms of poor circulation in the feet are skin discolouration, dry or cracked skin, hair loss, slow wound healing, and weak toenails.
Calf Raises
Stand with your feet hip-width apart, and slowly rise onto the balls of your feet, lifting your heels off the ground. Hold for a moment, then lower back down. This exercise engages your calf muscles and encourages blood circulation throughout your lower limbs.
Also Read: 6 Exercises That Improve Blood Circulation In The Legs
Resistance Band Work
Wrap a resistance band around the ball of your foot and gently flex your foot against the resistance. This exercise strengthens the muscles in your feet and promotes circulation. Remember not to overstretch the band to avoid injury.
Foot Flexes
Sit on a chair with your feet flat on the floor. Lift your toes toward the ceiling, flexing your foot, then point your toes downward. Repeat this movement for about 10 reps on each foot. Foot flexes enhance the flexibility of your ankles and improve blood circulation.
Proper blood circulation in the feet is essential because, as the Centre for Vascular Medicine shared, ‘it can cause life-threatening problems if it goes unchecked. Always seek medical assistance if you're suffering from any of the symptoms of poor blood circulation in your feet.
Heel-to-Toe Walks
In a confined space, practice walking on your tiptoes for a few steps, then switch to walking on your heels. This exercise engages different muscles in your feet and helps maintain proper blood circulation.
Also Read: How To Know If You Have A Poor Blood Circulation: What To Do About It
Foot exercises during winter are a must in your daily routine, and they can help you go a long way in keeping your feet warm and ensuring proper circulation during the colder months. Whether you're braving the winter chill outdoors or cosying up indoors, your feet will thank you for the extra care and attention. Stay warm, stay active, and keep those toes toasty all winter long!