Many people complain about weak legs, which are associated with less strength. This problem may arise from different causes, including poor blood circulation, recovery after surgery, arthritis, dehydration, nerve damage, anemia, back pain, nutritional deficiencies, side effects of prescribed medications, etc.
Its severity varies from mild to severe and it can either affect one or both legs. It is often accompanied with other symptoms, such as prickling or burning sensations, swelling, redness, loss of muscle coordination, body aches, back pain, muscles spasms, impaired balance, and pain or numbness in the lower part of the body.
To strengthen your muscles, you should eat a well-balanced diet, drink adequate fluids, get proper rest, and exercise on a regular basis. In addition to this, there are certain home treatments which work to strengthen weak legs and prevent further deterioration of the muscle tissue.
10 Ways to Strengthen Leg Muscles
Proper circulation is of utmost importance as it allows more nutrients to reach the muscles and thus strengthen them. One of the simplest ways to improve circulation is a regular massage, which also relaxes the entire body, reduces inflammation, pain, and swelling, and it also relieves stress.
Massage the legs for about 15 minutes with gentle strokes and using warm mustard, coconut, or olive oil. Repeat the procedure two times daily.
Since walking firms the leg muscles and improves circulation, it works as an amazing exercise for strengthening the legs. People with weak leg muscles will benefit a lot from walking for half an hour, 5 days a week. Apart from regular walking, it is recommended to take part in other activities, such as jogging, trekking, running, or swimming.
3. Leg Strengthening Exercises
There are various exercises which engage the major leg muscles and thus strengthen them. Some of them include quad press, hamstring strengthening, straight leg raise, lunges, hip abduction side lying, resistance band hamstring curls, resistance bend knee extension, Swiss ball squats, and heel slide.
Do these exercises a few times daily as long as you don’t feel pain. Apart from these exercises, Yoga and Tai Chi can be beneficial as well.
4. Enjoy Sunshine
According to a 2002 study published by the American Society for Clinical Nutrition, vitamin D deficiency is directly linked to muscle weakness. Vitamin D is responsible for the regulation of minerals needed for healthy bones: calcium and phosphorus. Since the human body doesn’t produce this vitamin on its own, you should expose your legs to morning sunlight more often and eat more vitamin D- rich foods, such as cereal, orange juice, mackerel, fortified milk, salmon, sardines, etc.
5. Drink More Fluids
Dehydration is one of the major causes of muscle cramps and weak legs. To prevent dehydration, drink enough water during the day and consume water-based fruits and vegetables. In addition, avoid caffeinated drinks and alcohol. Consult your doctor about raising your fluid intake in case you are suffering from any kidney problem.
6. Blackstrap Molasses
Being rich in iron, potassium, calcium, and B vitamins, blackstrap molasses is highly beneficial when it comes to preventing leg weakness and keeping legs strong. Iron treats anemia, potassium keeps electrolyte levels in check, calcium supplies the muscles with the needed energy, and B vitamins keep muscles strong and healthy.
Mix a cup of hot milk/ water with a tablespoon of blackstrap molasses and consume the mixture once or twice daily. You can also mix a cup of water, two tablespoons of unfiltered apple cider vinegar, and two tablespoons of blackstrap molasses, to create a solution which is equally effective.
7. Apple Cider Vinegar
Apple cider vinegar is an excellent source of vitamin B, magnesium, potassium, and calcium, all of which are beneficial when it comes to strengthening weak muscles. Its acetic acid content increases the bioavailability of essential minerals you are ingesting through the food you eat.
Mix a glass of water with 1-2 tablespoons of raw apple cider vinegar, a little bit of raw honey, and some lemon juice. Drink this solution two times daily.
Milk is rich in calcium, protein, and other nutrients which are vital for building muscles, which makes it a good tool for strengthening weak muscles. Moreover, its electrolyte content keeps you well-hydrated.
It is recommended to drink at least two glasses of low-fat milk daily. For additional strength, boil a glass of low-fat milk with figs, dates, and almonds.
Horsetail is high in silica, which improves muscle strength, increases bone density, and helps muscles to contract. It also increases the absorption and use of calcium in the body, which in turn strengthens both muscles and bones.
To prepare horsetail tea, steep a teaspoon of fresh horsetail in a cup of boiling water. Strain it and add some honey. This tea should be consumed two or three times daily. Another solution is to take it in the form of supplement, but make sure you consult your doctor first.
10. Have a Healthy Diet
Having a poor diet negatively affects the body at several levels, among which is weakening the muscles. Nutritional deficiencies disrupt proper circulation and lead to fatigue, weakness, and muscle cramps.
- Since muscle weakness can be caused by potassium deficiency, boost your potassium intake by eating bananas, sweet potatoes, plums, prune juice, tomato juice, and raisins.
- To prevent leg weakness, eat more protein as the one found in soy foods, eggs, nuts, and yogurt.
- To prevent leg numbness and build strong muscles, consume more vitamin B-rich food, such as eggs, bananas, lentils, beans, wheat germs, cheese, yogurt, fish, and fortified cereals.
- To improve your muscle health, eat magnesium- rich foods like pumpkin seeds, almonds, spinach, sunflower seeds, and lima beans.
- Quit smoking
- Avoid sitting or standing for an extended period of time
- Limit the consumption of salt to prevent water retention
- Avoid foods high in saturated fats
- Keep the legs raised for some time to improve blood circulation
- Take daily supplements of coenzyme Q10 and lysine to lower muscle weakness
- Try acupressure and acupuncture
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