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Are your fingers and feet always cold? Do you have swelling in your lower legs? These are possible signs of poor circulation.

Here’s what you need to know about poor circulation and what you can do about it.

What Is Poor Circulation?

Poor circulation isn’t a disease. Instead, it’s a general term that means your circulatory system isn’t working as well as it should. Poor circulation is a symptom of other problems, such as heart disease, obesity, and diabetes.

Your circulatory system consists of your heart and blood vessels (veins and arteries). Your blood and blood vessels bring oxygen and nutrients to the cells in every part of your body and carry away waste.

When the blood can’t move efficiently through the blood vessels — because of narrowing or blockage — you have poor circulation.

Who is at risk for poor circulation?

If you have heart disease, diabetes, or other health problems that affect your blood vessels, you’re at risk for poor circulation. Older people and smokers tend to have more circulation problems. Those who are overweight also face a higher risk of developing poor circulation.

What Causes Poor Circulation?

Any blockage of a blood vessel can cause circulation problems. These blockages may result from a combination of factors.

Some root causes of poor circulation include:

• Atherosclerosis — This condition occurs when fatty plaque builds up in the arteries, restricting blood flow. This condition is sometimes called hardening of the arteries.
• Autoimmune disorders — Rheumatoid arthritis, lupus, and other autoimmune disorders can lead to weak, inflamed blood vessels.
• Birth control pills — The use of birth control pills can lead to an increased risk of blood clots, strokes, and heart attacks, especially if you smoke.
• Congestive heart failure — Heart failure is when your heart isn’t pumping blood efficiently, causing blood and fluid to back up around the heart.
• Diabetes — Too much sugar in the blood can damage blood vessels, preventing them from functioning well.
• Deep vein thrombosis — Blood clots form in your legs, blocking blood flow.
• High blood pressure — Higher-than-normal blood pressure makes blood vessels less elastic and weaker, hindering blood flow.
• High cholesterol — This can lead to plaque buildup in blood vessels, narrowing them.
• Obesity — If you’re overweight or obese, you’re at higher risk of developing diabetes and high blood pressure. Both conditions can lead to blocked blood vessels.
• Peripheral artery disease — Cholesterol buildup narrows the arteries in the legs.
• Raynaud’s phenomenon — Stress and cold temperatures cause blood vessels in the fingers and toes to constrict.
• Sedentary lifestyle — Not exercising contributes to poor blood flow.
• Smoking — In addition to its cancer and pulmonary risks, smoking causes blood vessels to become inflamed and increases your risk of heart disease.

Poor Circulation Symptoms

Many people first notice poor circulation symptoms in their hands and feet because these extremities are farthest from the heart. The blood must travel a long distance to reach them.

Some common signs of poor circulation include:

• Feeling cold — If blood isn’t circulating well, your hands, feet, fingers, and toes may feel chilly.
• Muscle cramps — Frequent muscle pain, especially after walking, can indicate poor circulation.
• Pain in a specific area — Blocked arteries can cause pain, especially in the arms or legs.
• Shortness of breath — Poor circulation can make you feel out of breath, even with minimal exertion.
• Skin color changes — Poor blood flow can cause your skin to appear pale, blue, or purple.
• Swelling — Edema (swelling) in the feet, ankles, and lower legs is a common sign of poor circulation.
• Tingling or numbness — Frequent “pins and needles” sensations can signal poor circulation.
• Varicose veins — When blood can’t move through veins properly, it backs up and causes bulging under the skin.

Diagnosing Poor Circulation

Your doctor can examine you and look for circulation problems with these tests. The goal of these screenings and tests is to check for life-threatening blockages. Finding a diagnosis early can further minimize the risk of stroke or heart attack.

Tests for poor circulation include:

• Angiogram — A minimally invasive test that takes x-rays of the inside of your blood vessels using a special contrast dye. The dye goes into your body through a catheter threaded into a blood vessel in your groin or arm.
• An ankle-brachial index test — Measures blood pressure in your arms and legs.
• Blood tests — To measure cholesterol levels.
• An exercise stress test — To see how your heart pumps blood during exercise.
• Imaging tests — A CT scan or Doppler ultrasound can examine your heart, blood vessels, and blood flow.

How to Improve Circulation Issues

There are many ways to improve circulation. Talk to your doctor about your condition; poor circulation can indicate a severe problem. Your doctor will want to treat the underlying cause of your poor circulation.

They may recommend:

• Lifestyle changes — Your doctor may recommend exercise for 30 minutes each day. They’ll also suggest eating a healthier diet to lose weight. If you smoke, you should try to stop as soon as possible.
• Managing your stress — Reducing stress helps lower blood pressure, aiding circulation.
• Medicines — Your treatment plan may include drugs to prevent blood clots, relax blood vessels, or lower cholesterol.
• Surgery — If necessary, angioplasty can unblock or widen blood vessels.

Other ways to boost your circulation include:

• Elevating your feet — This helps reduce swelling and pain by allowing gravity to aid blood flow.
• Moving — Regular movement improves circulation, especially after sitting for long periods.
• Wearing compression stockings — These snug-fitting socks support better blood flow in your feet and lower legs.

How to Treat Poor Blood Circulation in Feet

Various factors, such as peripheral arterial disease, diabetes, or high blood pressure, can cause poor blood circulation in your feet.

It can also result from lifestyle factors such as smoking, becoming overweight, or leading a sedentary life. Restricted blood flow to your feet may cause cold feet, numbness, tingling, or pain.

Can poor circulation cause leg pain?

Poor circulation can cause leg pain. This pain, often described as cramping or aching, occurs when blood flow to the muscles is inadequate. This is especially the case during physical activities.

How can you keep your feet warm with poor circulation?

Keeping your feet warm with poor circulation can prove challenging. But it’s manageable with a few strategies:

• Wear warm, moisture-wicking socks to insulate your feet and keep them dry.
• Use heated insoles or foot warmers during cold weather for extra warmth.
• Elevate your feet when sitting to improve blood flow and reduce swelling.
• Exercise regularly to promote circulation and prevent your feet from getting too cold.
• Avoid smoking and limit caffeine intake. These can constrict blood vessels and worsen circulation.

If you experience persistent cold feet or other symptoms of poor circulation, consult your doctor for a tailored care plan.

Editor's Note: This article was originally published on June 29, 2023, and was last reviewed on December 5, 2024.