The tips on how to strengthen your weak legs. Check out the article we found over at Top 10 Home Remedies.
People often complain about weakness and pain in their legs. In simple terms, leg weakness means decreased strength.
This can result from poor blood circulation, nerve damage, over-activity, lack of exercise, arthritis, recovery after surgery, side effects of prescribed medicines, dehydration, diabetes, anemia, back pain, nutritional deficiencies and certain serious illness.
Muscle weakness can affect only one or both legs. The severity of the condition may vary from mild to severe. You can have accompanying symptoms like numbness or pain in the lower part of your leg, muscle spasms, prickling or burning sensations, redness, swelling, back pain, body aches, loss of muscle coordination and impaired balance.
Here are the top ways to strengthen weak legs.
1. Massage
Regularly massaging your legs helps improve circulation so that more nutrients reach the weak muscles to make them stronger.
In addition, it helps reduce pain, inflammation and swelling. It also contributes to full-body relaxation and relieves stress and anxiety.
- Take some warm olive, coconut or mustard oil.
- Using gentle yet firm strokes, massage your weak legs for 10 to 15 minutes.
- Do this twice daily as needed.
2. Enjoy Regular Walking
Walking is a gentle exercise that helps build strength in your legs as it firms and tones the muscles. It also improves circulation.
Walk for a minimum of 30 minutes, at least 5 times a week. If you have difficulty walking, use some kind of support or consult your doctor for suggestions.
Along with walking, enjoy running, swimming, jogging, biking, trekking and similar activities a few times a week to help strengthen your weak legs.
3. Leg Strengthening Exercises
You can strengthen weak legs using a series of exercises that target all the major leg muscles.
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.
You must do these exercises 3 or 4 times per week, provided they do not cause or increase pain.
You can also do yoga and Tai Chi.
Always discuss the suitability of these exercises with your doctor. Also, learn these exercises from an expert.
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