Old age begins in the feet. How to Improve Circulation in Your Feet and Get Rid of Problems: 4 Exercises and Tips from a Neurologist

Have you noticed what the feet of many older people look like? They tend to look tired, as if marked by time. It’s not just about age: throughout life the feet support our weight, keep us moving and face constant overloads. Over the years, decreased mobility and poor circulation end up taking their toll.

Taking care of your feet is not a matter of aesthetics, but of health. They are the support of the whole body and their good condition depends on the comfort when walking, the health of the joints and even the correct blood circulation.

Three fundamental pillars for foot health

1. Circulation: the basis of everything

The feet are known as the “second heart” because they help propel blood back upward. When we move, the muscles of the legs and feet act as a pump that favors venous return.
If the feet remain immobile, this function is weakened: swelling, heaviness, varicose veins and even risk of thrombosis appear. In addition, cold and pale feet are a clear sign of poor circulation.

2. Mobility: key for joints and muscles

Each step requires the foot to move properly from heel to toe, cushioning the weight. When this mechanism fails, not only the feet suffer, but also other parts of the body:

• Pain in heels or soles.
• Plantar fasciitis or heel spur.
• Tension in the calf muscles, with risk of inflammation in tendons.
• Overload in the knees, hips and lower back.

3. The Support: The Base of the Body

The feet support our weight and cushion every impact when walking. When they do not work well, the load is poorly distributed and deformities appear in the fingers, corns, calluses and pain in the joints of the back and hip.

Why do my feet start to hurt?

The causes can be diverse:

• Lack of movement.
• Use of inappropriate footwear.
• Age-related changes.
• Injury or inflammation.

Many times the first symptoms are ignored: tiredness, discomfort in the heels, appearance of corns. Over time, all of this can become a serious problem.

How to keep your feet healthy

1. Simple but effective exercises

• Stand on your toes and lower yourself on your heels. It activates the muscles of the feet and calves, improving circulation.
• Heel-to-toe swing. Restores the natural movement of the foot when walking.
• Ball massage. Sitting down, place a ball under the arch of your foot and gently roll it to relax and strengthen your muscles.
• Finger stretching. Sitting down, gently pull your toes back to maintain flexibility.

Important: If there is pain or visible changes in the feet, consult a specialist first before starting exercises.

2. Walking barefoot

Doing it on sand, grass or small stones activates capillary circulation and strengthens muscles.

3. Proper footwear

Footwear should be comfortable, with good cushioning. Narrow-toed shoes or high heels deform the foot and reduce its natural function.

4. Regular Care

Moisturizes the skin to prevent dryness and cracking. It removes calluses and controls the condition of the nails to prevent problems such as ingrown toenails.

Tips and recommendations

• Do foot exercises at least 10 minutes a day.
• Alternate the use of shoes and avoid always wearing tight or high-heeled shoes.
• Include barefoot walks on natural surfaces when possible.
• Do regular check-ups in case of persistent pain or the appearance of varicose veins.
• Don’t ignore early signs like tiredness or swelling in your feet.

Your feet are the foundation of your health and well-being. Keeping them active, cared for and moving not only prevents discomfort, it also protects your joints and improves circulation throughout the body.