Try out these 10 ways to strengthen your weak legs
How many times have you heard your friend and neighbors complaining about pain in their legs? Or you have the symptoms yourself? The feeling you just can’t stand straight, your legs can’t carry you?
Various reasons may be causing these problems: poor blood circulation, nerve damage, arthritis, side effects of prescribed medicines, over-activity, diabetes, nutritional deficiencies, dehydration, lack of exercise, back pain. To put it in other words, leg weakness means decreased strength.
One of both legs can be affected and condition may differ from mild to severe. The pain in your legs and muscles often come with other symptoms: muscle spasms, burning sensation, back pain, loss of muscle coordination, redness, swelling, the feeling of instability.
In order to help yourself, you will need to change your diet and your daily routine. That means eat healthier, get proper exercise, drink enough liquids, and get proper rest, since sleep is very important, as a stress relief.
Also, you can try with do-it-yourself natural remedies and techniques at home. But if you suffer from chronical pain and weakness in your legs, it is our advice to see your doctor.
10 ways to strengthen your legs
By massaging your legs, you improve blood circulation. It also reduces the pain and swelling. Massage your legs with olive, coconut or mustard oil. Gently massage them for 10 to 15 minutes twice a day, long as needed.
2. Go for a walk
Walking is not only good for your muscles but for your whole health. It improves circulation, lowers stress level and makes you feel better. Walk for at least 30 minutes, at least 5 times a week. And that is just for the start. After feeling better and having your strength back, you can try jogging, running, trekking or swimming – all these will make you feel stronger and healthier and will decrease your leg pain.
3. Leg workout
Series of targeted exercise will build up your muscle strength. Some of the best exercises that you can do at home are heel slide, quad press, straight leg raise, hamstring strengthening, Swiss ball squats, lunges, hip abduction side lying, adductor squeeze, resistance band knee extension and resistance band hamstring curls. Make sure you exercise on daily basis but do not push yourself too hard, since you do not want to increase pain you feel. Consult your doctor about the workout you planned. Yoga or Tai Chi is also recommendable.
4. Vitamin D
It is proven that Vitamin D is essential for our health and the deficit of this vitamin can cause us various problems. We now know that the shortage of Vitamin D is associated with muscle weakness, according to a 2002 study published in the American Society for Clinical Nutrition journal. It helps with absorbance of two minerals – calcium and phosphorus, which are important for healthy bones.
Spend some time in the sunlight, but be sure to protect your skin from bad UV rays. Also, eat more vitamin D rich foods like fish (salmon, sardines, and mackerel), drink low fat milk, orange juice and cereals. Consult your doctor over the supplements you may take.
5. Increase fluids intake
Dehydration is one of the main causes of leg weakness and muscle cramps. By increasing your fluids intake this condition may disappear. Simply, drink more water to prevent dehydration. Eat more water-based foods, fruits and vegetables to keep your body hydrated. Skip caffeinated and alcoholic beverages that dehydrate your body. If you suffer from kidney problems, always consult your doctor.
6. Blackstrap Molasses
Blackstrap Molasses is a good source of various healthy ingredients: iron, B vitamins, calcium and potassium. To strengthen your muscles and prevent weakness, try drinking this syrup. Iron helps with anemia, vitamin B is necessary for healthy muscles and potassium keeps the electrolyte balance in the body. Mix 1 tbsp. of black-strap molasses in a cup of milk of hot water and drink twice a day. Or you can take 2 tbsp. of black-strap molasses and unfiltered apple cider vinegar into 1 cup of water and drink once a day.
7. Apple Cider Vinegar
Apple cider vinegar is something which can be helpful and effective for weak legs. It is rich in minerals like potassium, calcium and magnesium as well as B vitamins that help make your muscles strong. Its acetic acid content helps your body absorb essential minerals from the foods you eat.
Mix 1 to 2 tablespoons of raw, unfiltered apple cider vinegar in a glass of warm water. Add a little raw honey and lemon juice. Drink this tonic once or twice daily.
Dairy products are rich in calcium, protein, and other nutrients that help build muscles. In addition, being electrolytes, they keep your body well-hydrated. You can enrich a glass of low-fat milk with chopped figs, dates and almonds, and then drink it for added strength.
Various herbs can help us fight different conditions and illnesses. It is often recommended by herbalists to include horsetail into our diet, since the high silica content helps increase muscle strength, assists muscles to contract and improves bone density. Prepare horsetail tea and drink 2 to 3 cups for not more than 2 weeks at a time. Instead of drinking tea, you can take horsetail supplements but consult your doctor for correct dosage and duration.
10. Eat Healthy
What probably causes all the problem you have with your legs and you may not be aware of it – is your poor diet. Make sure you take all the vitamins and minerals form the fresh fruit and vegetables, since they are necessary for your health. Include proteins also to reduce weakness in the legs, add eggs, yogurt, soy foods and nuts. Magnesium also improves muscle well-being; add pumpkin seeds, sunflower seeds, almonds, lima beans, and spinach as your healthy snacks. Potassium is very important also, so eat more potassium-rich foods like baked potatoes and sweet potatoes with the skin, bananas, plums, raisins, prune juice and tomato juice.