Weak legs means less strength. A lot of people complain about this problem which can appear from nerve damage, poor blood circulation, recovery after surgery, arthritis, dehydration, side effects of prescribed medicines, anemia, nutritional deficiencies, back pain, and certain serious diseases.
The severity of leg weakness can vary from mild to severe, and can affect one or both legs. Accompanying symptoms include muscle spasms, pain or numbness in the lower part of the leg, prickling or burning sensations, swelling, redness, loss of muscle coordination, body aches, impaired balance, and back pain.
If you want to strengthen your weak leg muscles, you have to consume adequate fluids, a well-balanced diet, proper rest, and a good exercise routine. But, there are also some natural home treatments to strengthen your weak legs, and to prevent further muscle tissue deterioration.
In case you have chronic or recurring leg weakness, consult your doctor to determine the cause and eliminate any serious disease.
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
Sun exposure brings vitamin D to our body which is very important for muscle strength. Other than our legs it can improve the wellbeing of every part of our body. So enjoy the sunshine and expose yourself and the legs for more than 15 minutes a day.
5. More Fluids
Proper hydration is highly essential for the whole body and muscle tissue too. Dehydration can cause severe symptoms and muscle cramps and also affect the legs.
6. Blackstrap Molasses
To maintain strong muscles and prevent leg weakness, you can try blackstrap molasses, which is a good source of iron, B vitamins, calcium and potassium.
While the iron helps fight anemia, B vitamins are essential for healthy muscles. Calcium helps provide energy to your muscles and potassium helps maintain the electrolyte balance in the body.
– Mix 1 tablespoon of blackstrap molasses in a cup of hot water or milk. Drink this once or twice daily.
– Alternatively, mix 2 teaspoons each of blackstrap molasses and raw, unfiltered apple cider vinegar in 1 cup of water and drink it once daily.
7. Apple Cider Vinegar
Apple cider vinegar is another effective remedy 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.
Milk contains proteins and calcium which is key for building muscle. Other than that milk contains a lot of other nutrients that can keep your body strong and hydrated. You can drink after your exercise or before bed for best results.
Horsetail is highly recommended for strengthening the weak leg muscles by many herbalists. Thanks to its high silica content, it helps muscles to contract, improve their strength as well as the bone density. The horsetail also helps the calcium absorption and use in the body, thus strengthening the muscles and bones.
– Consume 2-3 cups of horsetail tea a day, for a period of up to two weeks. To prepare the tea, steep one teaspoon of fresh horsetail in a cup of boiling water for about five minutes. After straining, add some honey to taste and your tea is ready
– If you like to take it in a supplement form, talk with your doctor about the proper dosage and duration
10. Healthy Diet
All the mentioned above leads to this. A healthy diet is essential for the whole body and not only the legs. Any nutritional deficiencies can lead to many problems and lack of energy. A proper diet is highly essential.