Cold Hands and Feet? Physiotherapy Exercises to Improve Winter Circulation
Winter Circulation, Cold Hands and Feet
Cold Hands and Feet? Physiotherapy Exercises to Improve Winter Circulation
Winter is here, and for many of us, that means dealing with the constant discomfort of cold hands and feet. When temperatures drop, reduced circulation can make it hard to keep your extremities warm, leading to numbness, stiffness, and even hand pain or foot pain. This is especially common if you have underlying circulation issues or if you’re often stationary in cold environments. Our foot pain physiotherapy in Sherwood Park includes targeted exercises designed to improve winter circulation, increase blood flow to your extremities, and help you feel warmer and more comfortable during the chilly months.
Why Cold Weather Affects Circulation
When it’s cold outside, your body naturally constricts blood vessels to conserve heat and protect vital organs. While this helps keep your core temperature stable, it often reduces blood flow to your hands and feet, leaving them cold and prone to stiffness. Poor circulation can make these effects worse, leading to persistent cold hands and feet, even indoors.
Our foot pain physiotherapy in Sherwood Park focuses on exercises and techniques to boost blood flow and promote circulation improvement. By keeping your blood moving, you can prevent that icy sensation in your extremities and reduce discomfort from hand pain or foot pain caused by poor circulation.
Physiotherapy Exercises for Better Winter Circulation:
1. Ankle Pumps
These are simple yet effective exercises to enhance blood flow to your lower extremities, helping to combat cold feet.
How to Do It: Sit or lie down with your legs extended. Point your toes away from you, then pull them back toward your shin. Repeat this motion for 20-30 repetitions per foot.
2. Hand and Finger Stretches
Stretching and mobilizing your fingers and hands can prevent stiffness and maximize blood flow to the fingers, reducing cold and numbness.
How to Do It: Extend your hand in front of you and spread your fingers wide, then make a fist. Repeat this motion 10-15 times. You can also stretch each finger individually by pulling it back gently with your other hand.
3. Heel and Toe Raises
Heel and toe raises are excellent for enhancing circulation in the legs and feet, making them a great addition to your winter routine.
How to Do It: Stand with your feet shoulder-width apart. Elevate your heels off the floor and balance on your toes, then gradually lower back down. Next, lift your toes while keeping your heels on the ground. Repeat each movement 10-15 times.
4. Wrist Circles
Wrist circles can help improve blood flow to your hands and relieve hand pain caused by poor circulation, especially if you work at a desk for long hours.
How to Do It: Hold your hand out in front of you and slowly rotate your wrist in a circular motion. Do ten circles in one direction, then switch. Repeat with your other hand.
5. Marching in Place
Marching in place is an easy way to keep your blood moving, especially when it’s too cold to go outside for a walk. It’s also great for those who work from home and need a quick circulation boost.
How to Do It: Stand up and lift each knee to hip level, alternating as if you’re marching. Do this for 1-2 minutes.
6. Arm Circles
Arm circles are great for improving circulation in the shoulders, arms, and hands, keeping your upper extremities warmer.
How to Do It: Extend your arms to the side at shoulder height. Make small circles with your arms, softly increasing the size. Do 10-15 circles in each direction.
7. Toe Curls
Toe curls target the muscles in your feet and toes, which can improve blood flow and relieve foot pain associated with cold weather.
How to Do It: Position a small towel on the floor and utilize your toes to scrunch it up, then release it. Repeat 10-15 times per foot.
8. Neck Stretches
Neck stretches not only alleviate tension in your neck but also improve circulation to your upper body and brain, helping you stay warm and energized.
How to Do It: Sit or stand tall. Gradually tilt your head to one side, bringing your ear toward your shoulder. Hold for 10 seconds, then repeat on the other side. For added flexibility, gently turn your head to look over your shoulder and hold for 10 seconds on each side.
9. Seated Knee Extensions
This exercise is ideal for improving circulation to your lower extremities, especially for those who sit for long hours at a desk.
How to Do It: Sit on a chair with your feet flat on the ground. Straighten one leg until it’s parallel to the floor, then lower it back down. Alternate legs and repeat 10–15 times per leg.
Additional Tips for Keeping Your Hands and Feet Warm:
- Wear Layers: Insulating gloves and thick socks can help trap body heat and keep your hands and feet warm.
- Move Regularly: Try not to remain seated or standing in the same position for too long. Take breaks to move around and boost circulation.
- Stay Hydrated: Dehydration can reduce blood flow, so drink plenty of water throughout the day.
- Use Heat Packs: Heat packs or warm compresses are a quick way to increase warmth and stimulate circulation in your hands and feet.
Improve Your Winter Circulation with Emerald Hills Physiotherapy:
If you’re struggling with cold hands and feet or dealing with hand pain and foot pain during the winter, our team at Emerald Hills Physiotherapy can help. Our foot pain physiotherapy in Sherwood Park focuses on circulation improvement and reducing discomfort caused by cold weather. Our physiotherapists can create a personalized exercise program tailored to your needs, assisting you in maintaining warmth and comfort all winter long.
Don’t let cold hands and feet keep you from enjoying the season. Contact Emerald Hills Physiotherapy today and take the first step toward a warmer, pain-free winter!
