10 Ways To Strengthen Your Legs

There are various reasons that may cause pain in your legs.

Some of them include poor blood circulation, nerve damage, arthritis, side effects of prescribed medicines, over-activity, diabetes, nutritional deficiencies, dehydration, lack of exercise, back problems. Actually, leg weakness means decreased strength.

One leg can be affected and condition may differ from mild to severe. What is more, the pain in your legs and muscles can often come with other symptoms such as muscle spasms, burning sensation, back pain, loss of muscle coordination, redness, swelling and feeling of instability.

To help yourself, you will need to change your diet and your daily routine. This means you need to start eating healthier, get proper exercise, drink enough liquids, and get proper rest, since sleep is very important, as a stress relief. Additionally, you can try with do-it-yourself natural remedies and techniques at home.

Try out these 10 ways to strengthen your legs:

1. Massage

By massaging your legs, you improve blood circulation. Furthermore, it 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.

2. Go for a walk

Walking is not only good for your muscles but for your whole body. It improves circulation, lowers stress levels and makes you feel better. Walk for at least 30 minutes, 5 times a week. After feeling better and regaining your strength, you can try jogging, running, trekking or swimming. These activities will make you feel stronger and healthier and will decrease your leg pain.

3. Leg workout

By doing series of targeted exercise you 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 every day but do not push yourself too hard, since this can increase the pain that you feel. Consult your doctor about the workout you planned. Yoga or Tai Chi is also recommendable.

4. Vitamin D

Vitamin D is essential for our health and its deficit can cause various problems. The shortage of Vitamin D is associated with muscle weakness, according to a 2002 study published in the American Society for Clinical Nutrition journal. What is more, this vitamin helps with the absorption 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. Furthermore, 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. Thus, by increasing your fluids intake this condition may disappear. Simply, drink more water to prevent dehydration. What is more, eat more water-based foods, fruits and vegetables to keep your body hydrated. Skip caffeinated and alcoholic beverages that dehydrate your body.

6. Blackstrap Molasses

Blackstrap Molasses is a good source of various healthy ingredients such as iron, B vitamins, calcium and potassium. Try drinking this syrup to strengthen your muscles and prevent weakness. Iron helps with anemia, vitamin B is necessary for healthy muscles and potassium keeps the electrolyte balance in the body. Mix 1 tbsp. of blackstrap molasses in a cup of milk of hot water and drink twice a day. Or you can take 2 tbsp. of blackstrap molasses and unfiltered apple cider vinegar into 1 cup of water and drink once a day.

7. Apple Cider Vinegar

ACV 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 a day.

8. Milk

Dairy products are rich in calcium, protein, and other nutrients that help build muscles. Furthermore, dairy products are electrolytes, so 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.

9. Horsetail

Various herbs can help us fight different conditions and illnesses. This is why you need 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. In addition, instead of drinking tea, you can also take horsetail supplements but consult your doctor for correct dosage and duration.

10. Eat Healthily

Your poor diet is what causes all the problem you have with your legs. Make sure you take all the vitamins and minerals form the fresh fruit and vegetables, since they are necessary for your overall health. Include proteins to reduce weakness in the legs, add eggs, yogurt, soy foods and nuts. What is more, magnesium also improves muscle well-being; add pumpkin seeds, sunflower seeds, almonds, lima beans, and spinach as your healthy snacks. Potassium is also very important, so eat more potassium-rich foods like baked potatoes and sweet potatoes with the skin, bananas, plums, raisins, prune juice and tomato juice.

There are various reasons that may cause pain in your legs. Some of them include poor blood circulation, nerve damage, over-activity.

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