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Foot health is crucial for everyone, but for individuals living with diabetes, it becomes even more vital. Poor circulation in the feet is a common complication of diabetes. If left unaddressed, it can lead to severe issues, including infections, ulcers, and delays in wound healing. The good news? You can take proactive steps to improve circulation in your feet and promote overall foot health.
Below, we share expert tips and techniques for diabetes foot pain treatment from the best St. Peters podiatrists to help you maintain healthy feet.
Simple Exercises for Diabetes Foot Pain Treatment
Engaging in regular exercise is one of the best ways to improve blood flow to your feet.
You do not need to be a gym enthusiast to keep your feet in good shape – simple exercises can make a difference.
1. Foot Stretches
Start with gentle foot stretches to improve flexibility and blood circulation:
- Toe stretches: Sit in a chair, extend your legs, and wiggle your toes for 2-3 minutes, and repeat several times daily.
- Ankle rolls: Rotate your ankles in circular motions for one minute in each direction to improve blood flow.
- Heel raises: While standing, lift your heels off the ground slowly, then lower them back down. Repeat this 10-15 times for a quick circulation boost.
2. Leg and Foot Movement
Movement promotes healthy blood circulation, so try these activities for diabetes foot pain treatment:
Foot Pumps
Sit comfortably with your feet flat on the floor. Point your toes forward, then upward, as if pressing on and releasing a pedal. Repeat this for several minutes.
Marching in Place
If you have difficulty standing for long periods, try marching in place while seated. This gentle motion activates your leg muscles and encourages blood flow.
3. Walking
Walking is one of the simplest, most effective exercises for improving blood circulation. Try to walk for at least 30 minutes daily – you can divide this into shorter sessions if preferred. Walking improves cardiovascular health, which directly impacts the circulation in your lower extremities.
Lifestyle Changes for Better Circulation
Along with exercise, certain lifestyle changes can make a significant difference in keeping your feet healthy.
1. Manage Your Blood Sugar Levels
High blood sugar levels can damage the walls of your blood vessels and reduce circulation. Monitor your blood sugar levels regularly. Also, follow your doctor’s guidance on maintaining a balanced diet and taking medications as prescribed.
2. Wear Compression Socks
Compression socks are designed to gently squeeze your legs and feet, promoting better blood flow. They help prevent swelling and improve oxygen delivery to your muscles. Make sure to select compression socks after a consultation with your podiatrist. The wrong fit or pressure level may worsen your condition.
3. Avoid Prolonged Sitting or Standing
Sitting or standing in the same position for too long can restrict blood flow. Set a timer to remind yourself to stand, stretch, or take a short walk every hour if you are sitting. If you stand for long periods, try shifting your weight from one foot to the other and stretching when possible.
4. Keep Your Feet Warm
Cold temperatures can constrict your blood vessels and decrease circulation. Keep your feet warm by wearing insulated, moisture-wicking socks in cooler weather. When indoors, use a warm foot soak or heating pad to improve blood flow. However, diabetics should always monitor the temperature to avoid burns. This is because neuropathy can reduce sensation in your feet.
5. Stay Hydrated
Dehydration can thicken your blood and slow circulation. Drink plenty of water throughout the day to maintain healthy blood flow.
6. Quit Smoking
Smoking damages your blood vessels and reduces the amount of oxygen delivered to your cells. If you smoke, consider speaking with a medical professional about resources and programs to help you quit.
7. Elevate Your Feet
When you are sitting or lying down, try elevating your feet slightly above the level of your heart. This simple act helps gravity assist blood flow back to your heart. Use a pillow or footrest to make this a comfortable habit.
Additional Tips for Diabetes Foot Pain Treatment
Beyond improving circulation, diabetic foot care is essential to prevent complications. Inspect your feet daily for cuts, sores, swelling, or redness, especially if you have limited sensation.
Moisturize your feet, but avoid applying lotion between your toes to prevent fungal infections. Also, trim your toenails carefully, straight across, to avoid ingrown toenails. Lastly, avoid walking barefoot, especially outdoors or on hard surfaces, to reduce the risk of injury.
Diabetes Foot Pain Treatment from a Podiatrist in St. Peters, MO
Taking care of your feet is a lifelong commitment, especially if you live with diabetes. Incorporating these exercises and lifestyle changes into your routine can help improve circulation. They can also protect your feet and enhance your overall quality of life, aiding in diabetes foot pain treatment.
At Advanced Bone & Joint, we understand the unique foot care needs of individuals with diabetes. Our expert podiatrists specialize in diagnosing and treating conditions affecting the feet. If you have concerns about your foot health or need personalized guidance, we are here to help. Call us today at (636) 241-9807 or use our appointment request form to request a consultation with one of our podiatrists.
The best podiatrist near you looks forward to serving you!
Sources:
https://my.clevelandclinic.org/health/diseases/21510-diabetic-feet
https://my.clevelandclinic.org/health/symptoms/17169-foot-and-toe-ulcers
Carol Owen
Alma Gayle
