If you want the solution to all these questions, this below information is your final stop. Frequent leg weakness makes your life dull and also lifeless.
This article talks about various home remedies and exercises which will give you that extra boost of energy and vitality for the rest of the day. It will make you forget leg weakness once and for all!
Read on to know how to revive your legs naturally.
What Are The Causes Of Muscle Weakness?
There are multiple numbers of reasons for leg weakness causes. Some are possibly unexpected, but should still be considered nevertheless. More common causes include:
This disorder may sometimes be difficult for doctors to diagnose. It represents a temporarily malfunctioning of nervous system, but can usually be cured.
It can be caused by physical or else psychological factors. It causes muscle weakness in arms and legs that happens because of a problem surrounding the messages between your brain and the peripheral nervous system.
Few women who struggle with mental health find that they are physically affected. During especially stressful occasions, they might be faced with an unexpected weakness in body especially in the legs, which many describe as akin to a “jelly” or “rubber” feeling.
Accidentally, this condition is considered common in women who are aged between 40 and 50. It is generated by a slipped disc in your back – the possibilities of which become higher as you lose pliability with age. With sciatica, a large number of women experience pain, a tingling sensation, and loss of strength in their lower legs and ankles.
What Are The Symptoms Of Weak Legs?
The symptoms of leg weakness can vary depending on the types of diseases, conditions or disorders.
Here are some common muscle weakness symptoms which are often spotted from leg weakness
Redness and swelling
Prickling (pin and needle) sensation
Paralysis or numbness
Muscles spasms and burning sensation.
Besides the symptoms at legs, there are symptoms on other body parts as well as
Tingling or strange sensation appeared at hands and feet
Loss of coordination for muscles which can lead to impaired balance
Body aches and sometimes headache
Back pain with feeling ill generally
Pain at the hands, arms, and fingers.
Other symptoms of multiple sclerosis such as problems with vision, unsteady walk, weakness with depression and leg weakness and fatigue, tingling or numbness.
What Are The Best Home Remedies And Exercises To Strengthen Weak Legs?
1. Regular Massage
Daily massaging your legs aids enhancing circulation so that more nutrients reach the weak legs to make them stronger.
Also, it aids decrease pain, inflammation and even swelling. It also donates to full-body relaxation and relieves stress and anxiety.
Take some warm olive, coconut or else mustard oil.
Utilizing gentle yet firm strokes, massage your weak legs for 10 to 15 minutes.
Do this two times daily as you require.
2. Enjoy Sunshine
Vitamin D insufficiency is linked with leg weakness, according to a popular study in 2002 published. It also aids regulate two minerals – calcium and phosphorus, which are essential for healthy bones.
Spending some quality of time in the sunlight can aid provide vitamin D as everyone’s body make this vitamin with the aid of the sun’s ultraviolet (UV) rays. Simply expose your legs to early morning sunlight for 10 to 15 minutes daily.
Also, consume the lot of vitamin D-rich foods like salmon, sardines, mackerel and also fortified milk, orange juice or cereal. You can even take in the form of a supplement, after consulting a doctor.
3. Drink More Fluids
Dehydration is one of the principal causes of leg weakness. Rehydrating your self can easily decrease this type of condition.
Drink an adequate amount of water long your day to avoid dehydration.
Also, eat more water-based fruits and even vegetables to keep your body hydrated.
Prevent caffeinated and alcoholic beverages that can cause dehydration.
Note: People who have kidney problems must consult a doctor before increasing fluid intake.
4. Apple Cider Vinegar
Apple cider vinegar is another effective natural home remedy for weak legs. It is rich in minerals like potassium, calcium and also magnesium as well as B vitamins that aid make your legs strong. Its acetic acid content aids your body to absorb essential minerals from the foods you eat.
Combine 1 to 2 tablespoons of raw, unfiltered apple cider vinegar in a glass of warm water.
Add a little amount of raw honey and lemon juice.
Drink this tonic once or twice daily.
Milk is another good food that can fight with leg weakness. This dairy product is filled with calcium, protein, and also other nutrients that aid builds muscles. Besides, being an electrolyte, it keeps your body well-hydrated.
Consume at least one glass of low-fat milk two times in a day to provide strength to your legs.
You can even boil a glass of low-fat milk with chopped figs, dates and almonds, and then drink it for added strength.
Herbalists often nominated horsetail for weak legs. The high silica content helps increase legs strength, assists muscles to contract and enhances bone density.
Also, it aids the human body to absorb and use calcium, which helps strengthen bones and muscles.
Consume 2 to 3 cups of horsetail tea regularly for not more than two weeks at a time. To make the tea, add one teaspoon of fresh horsetail to 1 cup of boiling water, cover and steep for 5-10 minutes. Strain, add some amount of raw honey and drink it.
You can also take horsetail in the form of supplements. Consult your doctor for correct dosage and too exact duration.
6. Consume Healthy Food
Eat food that is high in calcium content such as cheese, soybeans, green vegetable salads, milk and milk products and nuts. Calcium generally aids strengthen your legs and help you get relief from aches and pains in legs.
Along With Food And Remedies Exercises Are Also Very Essential To Strengthen Weak Legs
Exercises are an essential part of your life. Gentle and mild exercises make a big difference in staying healthy. A regular exercising rule prevents you from falling prey to diseases.
Inactivity or poor physical activity leads to weak legs. Doing some simple exercises improves strength, reduces pain and stiffness, makes the legs stronger, and enhances your quality of life.
Precaution– When you have weak legs, don’t try strenuous workouts or exercises that can put all the pressure on your legs. For instance, squats, sit-ups, etc.
Following are very simple exercises that everyone can do daily:
1. Ankle Exercises To Strengthen Weak Legs
Flexible and strong ankles are important to managing the balance and also strength in the legs. Doing simple ankle stretches decreases the swelling and pain in the ankles. Ankle exercises also strengthen the lower body. There are lots of advantages of these exercises:
Creates a balance and stabilizes your weak body
Avoids you from losing balance in the body
Increases the blood circulation in the legs.
Ankle exercises are one of the best performance while sitting. Remember you have weak legs! Once you gain balance, you can do it while standing also.
Sit sufficiently on a chair
Place your feet flat on the floor
Raise the right leg 2 – 3 inches from the floor and make a circle with your feet in a clockwise direction for 5 minutes.
Replicate it with the left leg.
Replicate the same by doing circles in an anti-clockwise direction for 1 minute.
Try to raise two legs and circle the feet.
The ankle circle exercise may take around 5-6 minutes. If you cannot do it continuously for one minute, do 20 to 30 circles in a shot.
After a few days, you can do it while standing. When you do it while standing, you gain more perspective and stability. It is one of the best exercises for elders to strengthen their weak legs.
2. Hip Marching to Strengthen Your Lower Body
Hip marching is nothing but hip flexor exercise. It is very important to strengthen your lower body. Hip flexors are essential for elders to assist their balance and avoid shaky legs. It also increases walking endurance. Its advantages include the following:
It makes the ankles, hips, spine and also knees strong.
The leg and thigh muscles are strengthened.
You can do the hip flexors at any time in a whole day, even when you watch television.
When you conserve correct posture, this exercise also strengthens the lower back and abdominal muscles.
Sit on a chair comfortably.
Raise your right leg with the knees bent to the maximum height possible.
Detain it for 10-15 counts and lower the leg.
Raise the left leg and also repeat the same.
Repeat it for 2-3 minutes for each leg.
When it comes to strengthening your weak legs, you cannot overlook leg raises. Leg raising exercises are a part of strength training workouts. It tones all the muscles from thighs to the feet. It also focuses on abdominal muscles. The workouts provide a muscle balance; make it strong and flexible enough to create a balance.
3. Hip Extensions
This is nothing but side leg raise. It tones the hip muscles and gives a strong support to your legs and thighs.
Stand straightly by holding onto a chair or a wall.
Raise your right leg to the right side up to the maximum height
If possible and hold it for 20-25 counts.
Then lower the leg.
Repeat it with the left leg.
Do it for 2 to 3 minutes.
All the leg extensions and leg raising exercise also even strengthen your knees and make it flexible.
4. Pelvic Lift
Pelvic lift is not a leg exercise. However, it strengthens your overall spine, lower back muscles, and pelvis. A strong and flexible lower back assists the legs and mobility. This easy exercise makes a good lower body workout.
How to do it?
Lie flat, comfortably on the floor.
Remain the knees bent and place the hands adjacent the thighs.
Gradually lift your body (from a middle body to the thighs)
Don’t strain, just lift the body a few inches above the floor.
Hold for 10 to 20 counts.
Continue this for 3 to 5 minutes.
5. Dynamics Exercises for Your Weak Legs
Dynamics exercises refer to a range of movements focusing on relaxing and also even strengthening the muscles in the legs. These are light exercises and are usually performed as great warm-up workouts to execute some high-intensity training. Performing these exercises are very easy and it can provide a good workout for your leg muscles.
Walk on your heels regularly. Raise the upper part of the feet and walk on the heels.
Just take around 10 to 20 forward steps.
Raise your heels, and then walk on your toes.
It is not lunges that generally performed. Lunges generally target the calf muscles and give relief from leg muscle cramps.
Move the right leg forward and left leg backward.
Try to lower your body and bend your right leg.
Hold it for 10 to 15 counts.
Replicate the same with left leg.
Do a repetition of 10-15 sets.
Don’t strain yourself by trying too hard.
When To Consult A Doctor?
The natural home remedies described usually relieve your muscle pain, if the pain has been caused due to minor injuries, stress or exercise.
However, muscle pain and weakness in arms due to severe injuries or systemic disease has to be taken seriously. You need to take the needed medical care or help.
You should solicit immediate medical care if you have muscle pain accompanied by with:
Breathing trouble or dizziness
High fever and stiff neck
Schedule an instant appointment with the doctor if you feel below things
You have a tick bite or rash
Muscle pain, especially in the calves
Signs of infection around a sore muscle such as redness and swelling
Muscle pain after you begin taking or increase the dose of any medication which is used to control cholesterol
Muscle pain lasting longer than one week.
Don’t rush to see the results immediately. However, you can find promising enhancement within a few days of regular exercises combined with natural home remedies. You can strengthen your legs with all these best measures!
Leg weakness can occur to anyone at any time. But it is not something to worry about unless it is caused from severe injury or playing. Under normal conditions, it is just caused due to lack of energy.
Natural home remedies and exercises which are given above, if followed in such a case, are enough to help you in muscle weakness treatment.
Try this, and you may feel the changes. If not, or even if you want to try, get checked by a doctor, just in case!
Dt. Mukta Agrawal is a qualified dietitian and has done her post-graduation in clinical nutrition and dietetics, she has done her specialization in diabetes and cardiac care and also she is a certified bariatric nutritionist. She is a lifestyle coach and diabetic educator. She has 12 plus years of experience in the field of health and fitness industry. Mukta is passionate about educating people regarding the truths and myths of health through the INLIFE Blog. Her belief in the fact that good health is for everyone is one of the highlights of her writing.