the most effective ways to strengthen weak legs
TRANSCRIPT
What are Weak Legs?
On the norm, leg weakness is often overlooked bymany people due to the reason that it is usually basedon their own perception. Leg weakness can be thesign for paralysis which come from the compressionof nerve at the lower back section. You mightexperience leg weakness together with sharp pain andoccasionally loss of touch. You should watch out forthose signals especially in case your lower back is notin good condition, then leg weakness will have theperfect conditions to develop [1].You should not mistake leg weakness with tirednessand exhausted feeling which you might get after longworking day. Leg weakness is the states which yourleg muscles are weaken which is demonstratedthrough the incapability of your feet and legs toperform movements. Furthermore, leg weakness cansometimes be mistaken with arthritis or musclecramps as those problems also make your legs unableto move due to pain. Leg weakness will tremendouslyaffect the walking ability through the muscles of yourfeet. It will cause “foot drop” which is the term usedto call the condition which you cannot lift your footup [2].
What cause Weak Legs?
In fact, the legs are controlled by nerves which comefrom back bone and spinal cord in the lower backsection. In the part call vertebrae which are located inthe lower back, problems such as slip disc, sciaticaand leprosy often take place there [3].The problems can come from various sources such asspine, trauma, neuromuscular or drugs and toxins [4].Those problems will damage the nerves, thus takeimpact onto the parts controlled by those nerves. As aresult, when those problems occur, your legs will losethe capability to move as well as touch sensitivity [5].
What are the symptoms of Weak Legs?
Here are some common symptoms which are often spottedfrom leg weakness [6]:- Twitching- Redness and swelling- Prickling (pin and needle) sensation- Paralysis or numbness- Muscles spasms and burning sensationBesides the symptoms at legs, there are symptoms on othersbody parts as well such as [7]:- Tingling or strange sensation appeared at hands and feet- Loss of coordination for muscles which can lead to impairedbalance- Body aches and sometimes headache- Back pain with feeling ill generally- Pain at hands, arms and fingersOther symptoms from multiple sclerosis such as problems withvision, unsteady walk, weakness with depression and fatigue,tingling or numbness.The conditions of leg weakness might be the indicators forother issues which could be fatal and life-threatening. In case,you are caught up with such symptoms as below, it isrecommended to immediately seek professional medicalattention.- Odd changes in the sense of hearing, taste or smell- Having confusion and potentially high fever and severeheadache- Change in the consciousness level such as fainting or lethargy- Change in the sense of vision and potentially vision loss- Escalating numbness of weakness of the legs which could leadto impaired balance
Top 11 most effective remedies to strengthen Weak Legs
1. Massage
2. Walking regularly
3. Leg Strengthen exercises
4. Sunshine
5. Fluid Intake
6. Blackstrap Molasses
7. Apple Cider Vinegar
8. Milk
9. Horsetail
10.Healthy Diet
11.Fenugreek
1. Massage
It is an effective method for promoting nutrientcirculation toward weak muscles. Thus it canefficiently alleviate swelling and inflammation as wellas pain. Massage is well-known for being excellent atrelieving anxiety and stress and helping you relax [8].How to use:- Warm up some essential oil such as mustard,coconut or olive.- Gently massage your weak legs using those warmoils for about 15 minutes.Perform twice per day.For more information about the benefits of massage asa remedy: Home Remedies to Make Your NailsStronger and Stiff Neck.
2. Walking regularly
- It is extremely effective at encouraging thecirculation as well as building your musclestrength.- You should practice walking for at least 5 timesper week with about 30 minutes each time. Incase you are having trouble walking, it is best toconsult the doctor for supportive advice.- Besides walking, other activities such asjogging, running, biking, swimming or trekkingalso bring similar benefits therefore you candiverse your schedule for weekly activities.
3. Leg strengthening exercises
There are various exercises which are specialized fortraining leg muscles and prevent weak legs [9].Among those exercises, there are exercises such asresistance hamstring curls, resistance band kneeextension, adductor squeeze, hip abduction side lying,lunges, Swiss ball squats, hamstring strengthening,straight leg raise, quad press and heel slide.You will need to practice those exercises for 3 to 4times per week and you will need to stop in case thoseexercises make you incur pain [10].Tai Chi and yoga are also recommended. Moreover,the exercise practice needs to be consulted with thedoctor and trained by specialists.
4. Sunshine
Deficiency of vitamin D is one factor that contributesto the leg weakness. Vitamin D is required for theregulation of 2 essential elements for strong boneswhich are phosphorus and calcium.By sunbathing in early morning for at least 15minutes, you can help yourself obtain vitamin D fromthe UV rays.Another option is consuming more vitamin-D-richfoods such as fish, cereal and fortified milk. Alsovitamin D supplementary pills are recommended butonly after consulting with the doctor.
5. Fluid Intake
Leg weakness as well as muscle cramps can happendue to dehydration and the only solutionrecommended is increasing the intake of fluids for re-hydration [11] [12] [13].How to use:- Consume sufficient amount of water daily.- Consume more water-based vegetables and fruits.- Keep out of alcohol and caffeine in order to preventdehydration.Note: People who are experiencing kidney problemswill need to consult with the doctor before applyingthis remedy.
6. Blackstrap Molasses
Rich in potassium, calcium as well as vitamin B andiron, it can effectively bring energy to your musclesand balance the electrolyte in the body.How to use:- Take a tablespoon of blackstrap molasses into eithermilk or hot water. Consume it 1 to 2 times per day.- Another option is taking 2 tablespoon of blackstrapmolasses with some apple cider vinegar into a glass ofwater. Consume once per day.Blackstrap molasses can treat various diseases fromcommon to complex, you can find out more about itat: Home Remedies for Joint Pain and IncreaseStamina and Energy.
7. Apple Cider Vinegar
Containing many essential elements such aspotassium, magnesium and calcium as well asvitamin B, it is excellent to restore the strength foryour muscles. Also the acetic acid found in thevinegar is effective at improving absorption ofnutrients for your body.How to use:- Take 1 to 2 tablespoons of vinegar into warm water.- Put in some lemon juice and honey.- Consume this solution for 1 to 2 times per day.This vinegar is an extremely popular household itemas well as home remedy. You can find out more aboutits benefits and applications at: Home Remedies forVaginitis and Bed Bug Bites.
8. Milk
With protein and calcium as well as other essentialnutrients, milk is significantly effective atstrengthening your muscles. Moreover, theelectrolyte from milk will prevent you fromdehydrating [14].How to use:- Consume at least a glass of skim milk per day forbuilding strength in your legs.- Take some skim milk to boil with almonds, datesor figs and consume.
9. Horsetail
The high level of silica from horsetail is great atbuilding strength for muscles as well as improvingthe density of bone. Moreover, this herb has anexcellent function which is promoting a betterabsorption of calcium for your body, thus benefitingyour bones [15].How to use:- Take a teaspoon of fresh herb into some boiling water. After steeping for 5 mins, have it strained and add some honey before consuming for couples of time per day. Please note that do not apply this remedy for more than 2 weeks per treatment period.- Another option is taking horsetail supplementary pills after consulting the doctor.
10. Healthy Diet
- Poor diet is a big contributor for weak legs. Lack ofnutrients can obstruct circulation, thus induce fatigueas well as weakness and cramps for muscles [16].- Supply more protein in your daily diet in order toprevent your legs from weakening. Protein-rich foodsare soy products, nuts, eggs and yogurt.- Provide more potassium-rich foods such as potato,raisin, plum, banana and juice from tomato and prune.- Magnesium-rich foods are also required such asspinach, almond, seeds from sunflower and pumpkin.- Vitamin B is also essential for your leg strength;therefore consume more vitamin-B-rich foods such aswheat germ, fortified cereal, oatmeal, fish, yogurt,cheese and banana.
11. Fenugreek
Fenugreek is an effective remedy for many diseases &significant for treating leg pain & weakness. Take some dryleaves of fenugreek and turn them into powder. Then take aspoon of powder into some water and consume this mixtureevery early morning [17].Extra Tips:- Avoid standing or sitting with one position for a long while.- It is recommended to quit smoking.- Keep out of foods that are rich of saturated fats.- Control the intake of salt in order to avoid water retention.- Elevate your legs for a while in order to promote circulationof blood.- Acupuncture and acupressure are recommended to take forbetter circulation.- Coenzyme Q10 and lysine can be taken in supplementaryform after consulting the doctor.
