Feeling a chill in your legs? It could be more than just cold weather.
Cold legs, numbness, pain, swelling, or slow-healing wounds are often early warning signs of poor blood circulation in the legs. While temperature changes can sometimes cause temporary discomfort, persistent symptoms usually indicate an underlying vascular problem.
Poor circulation most commonly develops when veins or arteries in the legs are damaged, preventing blood from flowing efficiently back to the heart. Left untreated, circulation problems can worsen over time and increase the risk of blood clots, chronic pain, and skin damage.
This guide explains the most common causes of poor blood circulation in the legs, how these conditions affect your vascular health, and when it’s time to see a vein specialist.
Top 4 Causes of Poor Blood Circulation in the Legs
Poor blood circulation in the legs is most often caused by vein disease, peripheral artery disease (PAD), diabetes, and excess body weight.
Each of these conditions disrupts normal blood flow by damaging blood vessels, narrowing arteries, or increasing pressure on leg veins.
Understanding the cause is the first step toward effective treatment.
1. Vein Disease (Chronic Venous Insufficiency)
Vein disease, also known as chronic venous insufficiency (CVI), is the leading cause of poor circulation in the legs.
Leg veins contain one-way valves that push blood upward toward the heart. When these valves weaken or fail, blood flows backward and pools in the legs. This increases pressure inside the veins and stretches their walls.
Vein disease can lead to:
- Varicose veins (bulging, twisted veins)
- Spider veins beneath the skin’s surface
- Leg swelling, heaviness, or aching
- Skin changes or ulcers near the ankles
- Increased risk of blood clots
Vein disease is progressive. Without treatment, symptoms often worsen over time and circulation continues to decline.
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2. Peripheral Artery Disease (PAD)
Peripheral artery diseaseoccurs when the arteries that deliver oxygen-rich blood to the legs become narrowed or blocked, usually due to plaque buildup.
Reduced blood flow to the muscles and nerves can cause:
- Leg pain or cramping while walking or climbing stairs
- Burning or aching sensations in the legs or feet
- Fatigue that improves with rest
As PAD advances, symptoms may occur even at rest. Untreated PAD increases the risk of serious complications, including heart attack, stroke, and non-healing wounds.
3. Diabetic Vasculopathy
Diabetes significantly affects circulation by damaging blood vessels over time. High blood sugar levels can cause blood vessels to stiffen and narrow, limiting blood flow to the legs and feet.
Diabetes can contribute to poor circulation by:
- Causing chronic inflammation in blood vessels
- Increasing the risk of blood clots
- Slowing wound healing
- Damaging nerves that signal pain or injury
People with diabetes may experience circulation symptoms similar to PAD, including numbness, tingling, pain, or slow-healing sores. Managing circulation problems early is essential to prevent long-term complications.
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If you have poor blood circulation in the legs from diabetes, you might notice symptoms that are similar to peripheral artery disease symptoms.
4. Obesity and Sedentary Lifestyle
Excess body weight places added pressure on leg veins, making it harder for blood to flow upward against gravity. Over time, this pressure can damage vein valves and contribute to vein disease.
Being overweight is also associated with:
- Increased risk of varicose veins
- Higher likelihood of hardened arteries
- Greater strain on the cardiovascular syste
When weight contributes to circulation problems, symptoms often include visible veins, swelling, and leg discomfort that worsens with prolonged standing or sitting.
How Vein Treatment Improves Blood Circulation
Vein treatment improves circulation by eliminating damaged veins and restoring efficient blood flow through healthy vessels. The specific approach depends on the type and severity of the vein condition.
Varicose Veins
Treatment options: Endovenous laser ablation, radiofrequency ablation, sclerotherapy, or phlebectomy
How circulation improves: Closing damaged veins redirects blood to healthier veins, reducing pooling and pressure. This often relieves swelling, aching, and heaviness.
Spider Veins
Treatment options: Sclerotherapy or laser therapy
How circulation improves: While spider veins rarely affect circulation directly, treatment can relieve discomfort and improve overall vein function.
Chronic Venous Insufficiency (CVI)
Treatment options: Compression therapy, medication, and minimally invasive vein procedures
How circulation improves: Treating faulty vein valves restores proper blood flow direction and reduces venous pressure, helping relieve pain, swelling, and skin changes.
Lifestyle Tips That May Temporarily Improve Leg Circulation
Certain lifestyle measures can help support blood flow in the legs and provide short-term symptom relief. However, these steps do not treat underlying vein or artery disease.
Elevation
Raising your legs above heart level for 10–15 minutes, up to three times daily, helps gravity assist blood return to the heart and may reduce swelling.
Compression Therapy
Medical-grade compression stockings apply gentle pressure to the legs, helping vein valves function more efficiently and limiting blood pooling.
Hydration
Proper hydration supports healthy blood volume and circulation. Dehydration can thicken the blood and slow overall blood flow.
The Ankle Pump Exercise
Flexing your feet up and down while seated activates the calf muscle pump — a key mechanism that helps push blood upward from the legs. If symptoms persist despite these measures, it may indicate an underlying circulation problem that requires medical evaluation.
When Should You See a Vein Specialist for Poor Circulation?
You should schedule a vein evaluation if you experience:
- Persistent coldness or numbness in the legs
- Leg swelling, stiffness, or heaviness
- Pain when walking or standing
- Visible varicose or spider veins
- Slow-healing wounds on the legs or feet
A vein specialist can use advanced ultrasound imaging to identify the exact cause of your circulation problems and determine whether vein disease or another vascular condition is responsible. At USA Vein Clinics, our doctors use non-invasive ultrasound technology to pinpoint the cause of your symptoms and create a personalized treatment plan. Most vein evaluations and treatments are covered by insurance, including Medicare and Medicaid.
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Frequently Asked Questions About Poor Leg Circulation
How can I improve blood circulation in my legs?
There are many ways to improve blood circulation in your legs. Walking, stretching, and elevating your feet are three practices you can use immediately to support better circulation. Lowering your stress levels, quitting smoking, and working toward a healthier weight can also help in the long term.
Your doctor might recommend additional therapies to boost circulation, such as a leg circulation machine or compression stockings.
What foods can help boost circulation?
A diet rich in high-fiber foods and plenty of fruits and vegetables can support your heart and blood vessels. You can also add specific foods to your diet that are known to improve circulation, such as garlic, ginger, turmeric, beets, and berries.
Should I see a doctor for poor circulation?
If circulation issues in your legs are caused by vein disease, you’ll need to see a doctor to get rid of your varicose veins and treat damaged veins. Poor circulation isn’t reversible with home remedies like exercise and a healthy diet if you already have vein damage — but vein treatment can address your circulation issues and improve your vein health.
Sources:
Liu, Runyang et al. “The Impact of Diabetes on Vascular Disease: Progress from the Perspective of Epidemics and Treatments.” Journal of diabetes research vol. 2022 1531289. 8 Apr. 2022, doi:10.1155/2022/1531289
