Causes for Weak Legs
Legs and feet carry your weight and ar essential for leveling your body whereas standing, walking or running! Loss of strength in your body and legs could result in weaker legs as a result of that you may expertise leg pain ofttimes. however this can be not all. There ar countless reasons that may weaken your legs.
If you discover yourself unable to run with correct balance or to square unceasingly even for many minutes, you'll contemplate your legs to be weak. Shaking legs or pain in legs whereas walking or taking stairs conjointly indicate weakness in legs! but, these things may additionally occur as a result of another medical conditions of your body. visit your doctor to rule out any medical issue.
As way as weakness thinks about, a number of the causes of leg weakness embody the following:
- Muscle Weakness caused as a result of wear and tear of muscles, injury, spinal compression, etc
- Nervous downside that results in instability in legs
Injury within the legs or knee - Degeneration of bones or weak bones and associated diseases like inflammatory disease
- Not obtaining enough rest (working too much)
facet effects of sure medications - Inactivity or an excessive amount of activity
- Poor diet or deficiency disease
The higher than mentioned factors ar the foremost causes that result in weak legs. additionally to those reasons, fat is yet one more cause that weakens your legs. Legs will stand up to solely certain quantity of weight. Excessive weight damages the muscles and makes your legs weak! Weak muscles will be the results of nutritionary deficiency, over-use, unwellness and overweight.
How to strengthen weak legs?
Strengthening weak legs involves several phases with numerous approaches. that specialize in nutritionary necessities of your body, exercises and residential remedies facilitate reworking weak legs into stronger ones.
According to National Institute of Aging, doing straightforward exercises thrice every week strengthen weak legs.
Your legs don’t get weaker in an exceedingly day. However, even creating minor changes to strengthen legs will bring an enormous distinction in your life.
Nutritional necessities to Strengthen Weak Legs
Leg muscles ought to be sturdy enough to carry your weight and to form your body stable. Muscles need all kinds of nutrients from carbohydrates, proteins, vitamins and minerals. additionally, muscles conjointly want fluid content to perform properly. Sometimes, you'll have unnoticed the nutritionary deficiency of few parts within your body. small nutrients and minerals like metallic element ar quite necessary for optimum functions of all the elements of your body. On a whole, a well diet combined with moderate exercise or physical activity will strengthen weak legs. a straightforward biopsy will analyze and report the deficiency of nutrients in your body.
Following is that the list of nutrients that may create your weak legs stronger.
Vitamins to Strengthen Weak Legs
Vitamin B1
Also cited as vitamin B1, deficiency of aneurin could result into muscle pain, weak arms and legs, abnormal reflexes, twitch muscles of the legs, poor muscle coordination, etc. Poor diet or lack of alimental food could be a major explanation for deficiency of aneurin. If you expertise fatigue in your legs or feel the legs drooping in absence of stability, it's a symptom of B1 deficiency.
Foods wealthy in aneurin
Vitamin B1 is found in several grains. If you don’t eat healthy carbohydrates, your body don’t get B-complex vitamin. the subsequent foods ar wealthy in aliment B1:
Lentils
Legumes
Brown rice
Long grain polished rice
Organic rice
Wheat germ
Vitamin B12
Also cited as antipernicious anemia factor, vitamin B is answerable for the assembly of red blood cells. It takes care of nerve impulses and DNA synthesis within the body. Lack of vitamin B (and iron) is commonly diagnosed in girls and elders. once you lack vitamin B, you'll expertise symptom beside frequent tingling within the legs. this can be as a result of inadequate red blood cells in your body. Besides, it causes overall weakness in your body and leads to issue in walking.
According to a report printed by Pauling Institute, the daily demand of antipernicious {anemia factor|B-complex vitamin|B complex|vitamin B complex|vitamin B|B vitamin|B} in an adult is concerning two.5mg.
The best thanks to get the adequate nutrients is just through diet. Unless prescribed by a doctor, don't take any supplements to fulfill the nutritionary necessities.
Foods wealthy in vitamin B
Mostly, vegetarians and vegans suffer from lack of B vitamin twelve because it is found profusely in meat and poultry. a number of the B vitamin twelve wealthy foods embody
Beef
Salmon
Chicken
Eggs
Soy foods (the best bet for vegans)
dairy farm product
Vegetarians and vegans will add fortified cereals and grains in their diet to induce B vitamin twelve.
Vitamin C
Vitamin C isn't solely answerable for skin and hair health, however conjointly essential for production of scleroprotein that keeps our muscles intact. Free radicals ar a serious explanation for aging. It is, in fact, a dangerous chemical caused as a result of oxidisation within the body. ascorbic acid braces your cells within the body and prevents against damages. Lack of ascorbic acid is additionally related to weaker body and legs as a result of scleroprotein is that the main element of bones, muscles, skin and tendons. Lack of ascorbic acid equals lack of scleroprotein within the body.
Vitamin C deficiency is additionally a tributary issue for pain in joints, knees and bones of your legs.
National Institute of Health Science reportable that associate adult desires a minimum of seventy five mg of ascorbic acid daily.
Foods wealthy in ascorbic acid
Vitamin C is profusely found in several food sources. a number of these ar as follows:
Citrus fruits. they're the powerhouse of ascorbic acid. Have oranges, lemons, lime, grapes, etc. for ascorbic acid.
Berries and cherries
Bell peppers, tomatoes, broccoli, spinach, drumstick leaves, etc.
Vitamin C is profusely found in natural turn out. consumption fruits give you with decent daily dose of ascorbic acid.
Vitamin D
Vitamin D is that the sunshine aliment. it's essential to stay the bones sturdy. metallic element won’t be absorbed into the body while not fat-soluble vitamin. fat-soluble vitamin is connected with several chronic disorders.
Exposure to daylight permits our body to come up with fat-soluble vitamin from cells. Sun exposure of concerning fifteen to twenty minutes every day is enough to come up with adequate fat-soluble vitamin for every day. Poor fat-soluble vitamin results in bone disorders as metallic element isn't absorbed into the body. This would possibly result in weak legs.
Foods wealthy in fat-soluble vitamin
Sunlight is that the best natural supply of fat-soluble vitamin. on the far side natural daylight, fat-soluble vitamin is found within the following foods:
- Mushroom
- Oyster
- Liver
- Fortified milk.
It is counseled to not take fat-soluble vitamin supplements. Intake of this aliment in kind of supplement could flip cytotoxic.
Minerals to Strengthen Weak Legs
When it involves staying healthy or consumption alimental foods, minerals ar usually unnoticed or unnoticed. In fact, minerals bind the nutrients and change a stronger web. Following ar a number of the minerals that ar essential to strengthen weak legs.
Iron
The need of iron will ne'er be exaggerated! Iron deficiency is closely connected with chronic fatigue. Low level of iron causes you to feel exhausted and you virtually cannot walk even for a handful of minutes briskly. Iron deficiency, conjointly known as anemia, is extremely common in girls. However, anyone will become deficient in iron if diet isn't balanced with foods wealthy within the mineral.
Low iron levels in body affects its functions as a result of poor blood circulation. once there's no blood provide, the muscles become tender and nerves become weak. It affects the legs the foremost as legs carry your weight. once you walk or stand you're a lot of probably to expertise pain within the knees, ankles and calf muscles. you're a lot of probably to suffer from shaky legs and moderate to severe foot pain as a result of low iron levels.
Foods wealthy in iron
There ar several foods wealthy in iron. The iron content is displayed through the colour of the foods. choose the one that appears darker.
- Beetroot
- Spinach
- Drumstick leaves
- Kale
- Figs
- Dates
- Dark inexperienced foliaceous vegetables
Vitamin C, like fat-soluble vitamin, facilitates absorption of metallic element within the body, keeping your bones healthy and legs stronger.
Potassium
Potassium is that the key nutrient that permits balance within the body. Lack of electrolytes has been directly related to muscle weakness in legs. Low metal not solely results in water retention in body, however conjointly finally ends up inflicting frequent muscle cramps, fatigue and inflammation of the feet. The National Institute of Health states that associate adult desires a minimum of 4700 mg metal daily.
Foods wealthy in metal
Bananas
Potatoes with skin
Raisins
Plums
Raw tomatoes
Calcium
Calcium is that the powerhouse of bone health. Weaker bones clearly mean weaker legs. Managing bone density is important to strengthen legs. Mere intake of metallic element isn’t enough to manage the bone mineral density. As you grow up, bones tend to degenerate and become weak. So, beside some straightforward exercise to manage your bone strength, you ought to conjointly aim for adequate metallic element intake.
Foods wealthy in metallic element
dairy farm foods ar loaded with metallic element. it's counseled to drink a minimum of 2 glasses of milk a day to induce adequate metallic element. those that ar skeptical concerning drinking milk, will opt for low fat choices.
Another marvel ingredient wealthy in metallic element is benni seeds. prime your foods liberally with benni seeds to induce enough metallic element from your diet.
foliaceous greens, seafood, legumes, and fruits conjointly contain metallic element.
Magnesium
More than one /4th of our body muscles ar product of metallic element. metallic element is one in all the necessary nutrients that give North American country with energy. Poor metallic element virtually finally ends up weakening leg muscles and exhaustiveness within the whole body. Men want a minimum of four hundred mg and girls want around 320 mg of metallic element daily.
Foods wealthy in metallic element
Dark foliaceous greens
crackers and seeds
Oat bran (not processed oats)
Whole grains
Dry fruits
Dark chocolates
Including foods from the higher than mentioned list in your diet helps you strengthen your weak legs.
Nutritional Supplements to Strengthen Weak Legs
When you ar too weak to run, seek advice from your doctor and find some nutritionary supplements. essential amino acid and CoQ10 ar the 2 supplements that may assist you strengthen your weak leg muscles.
Lysine is a vital aminoalkanoic acid needed by the body to develop sturdy tissues, muscles, cartilages and bones. Inadequate essential amino acid results in fatigue, muscle weakness further as irritability.
Coenzyme Q10 or CoQ10 is associate protein answerable for absorption of nutrients within the body. see your doctor and find these supplements prescribed.
Don’t take any supplement while not reprimand your doctor.
Home Remedies to Strengthen Weak Legs reception
In addition to enhancing the nutritionary intake, you ought to conjointly specialize in home treatments to strengthen weak legs. consumption alimental food while not exercise doesn’t improve the condition of your weak legs. Poor circulation, injury, dehydration, arthritis, anemia, back pain, etc. might also result in weak legs. Following ar few straightforward belongings you will attempt reception to strengthen weak legs.
Massage the legs frequently
Massaging the legs, improves blood circulation. Poor blood circulation is one in all the foremost causes of weak legs. once the blood circulation is perfect, the weaker muscles conjointly receive the nutrients that strengthens the muscles. Besides, it reduces swelling, pain and cramps. Massage the legs daily for many minutes. you'll notice plenty of improvement.
Make flavourer Oil reception for Legs Massage
If you have got pain and shaky legs, create this DIY massage oil reception and massage with this oil frequently. If you don’t wish to place this a lot of effort, you'll conjointly use copra oil, olive oil, mustard oil or oil to massage the legs.
Get this:
oil – two cups
copra oil or Mustard Oil – two cups
recent ginger – one in. (ginger is natural pain killer and reduces muscle twitching)
natural resin – 2 teaspoons (relieves pain and inflammation)
recent turmeric rhizome- 1-2 in. piece OR turmeric powder- two tsp
Garlic pods – ten to fifteen
recent oregano leaves (it makes muscle versatile and provides you higher joints)
many drops of volatile oil (any oil- peppermint, lavender, rosemary, eucalyptus etc. )
How to create it:
place all the ingredients (except oregano leaves and essential oil) in an exceedingly pan and heat it.
you'll use a double saucepan to avoid burning the oil.
Keep the flame low.
once you heat it, all the ingredients provides a nice combined aroma.
Once the mixture begins to boil, add oregano leaves and take away it from flame.
Let it relax and filter the oil when three to four hours.
Store in an exceedingly dry instrumentation and add the volatile oil, mix it well.
How to massage legs:
Wash your legs and pat it dry.
Slightly heat the oil and apply the nice and cozy oil on the legs from knee to foot.
Gently rub the oil and massage in circular motions. (If required you'll invite facilitate from your members of the family to massage the leg otherwise you also can get a massage roller)
Massage the legs with firm strokes for ten to fifteen minutes.
Concentrate a lot of on calf muscles, soles and foot.
Go for a daily walk
Guess what, there's no effective and straightforward exercise aside from walking for several health issues. Walking could be a straightforward issue that may heal several conditions. Regular walking strengthens your legs and corporations the weak muscles further as tones them up. half-hour of walk for five times every week will cut back the weakness of your legs in an exceedingly few days.
Soak your Feet in heat water
Foot soak is one in all the rejuvenating therapies for tired and weak legs. Soaking the foot within the heat water relaxes your leg muscles and relieves strain, pain and sore feet. The foot is connected to any or all major organs of the body through small nerves. once you soak your feet in heat water, these nerves soothes your whole body. It conjointly enhances correct blood circulation and reduces muscle cramps. you'll add salt or essential oils in heat water for additional relaxation.
Increase fluid intake
Dehydration could be a major explanation for muscle cramps and weak leg muscles. Keep your body hydrous to stop weaker legs.
Drink a countless water at periodic intervals throughout the day
Eat a countless water primarily based fruits and vegetables like water melon, cucumber, tomatoes etc.
Limit consumption of caffein. It results in dehydration
Horsetail Tea to Strengthen weak legs
Horsetail is one in all the extremely counseled herbs for weak legs. as a result of its wealthy oxide content, fern ally enhances muscle strength, permits the muscles to contract and keep firm. It conjointly strengthens the bone density and prevents degeneration of bones.
One or 2 cups of fern ally tea will be terribly effective in strengthening weak legs. However, don’t consume it over two weeks in an exceedingly go. Also, drink it no over doubly every day. If you have got any chronic health condition wherever you frequently take any drugs, consult your doctor before taking fern ally tea.
Just add around 0.5 a teaspoon of fern ally to a cup of water to form the tea.
Leg Strengthening Exercises
Weak leg muscles will be reinforced by doing exercises. aside from massaging frequently, doing the leg strengthening exercises many minutes every day makes your legs stronger. a short orient straightforward exercises to strengthen weak legs is given below.
Exercises to Strengthen Weak Legs
Exercises ar an important a part of life. mild and gentle exercises create an enormous distinction in staying healthy. a daily exercise regime prevents you from falling prey to diseases. Inactivity or poor physical activity results in weak muscles and legs too. doing a little straightforward exercises improves strength, reduces pain and stiffness, makes the muscles stronger, and enhances your quality of life.
Precaution- once you have weak legs, don’t attempt strenuous workouts or exercises that may place all the pressure on your legs. as an example, squats, sit ups, etc.
Following ar terribly straightforward exercises that anyone will perform daily.
Ankle Exercises to Strengthen Weak Legs
Flexible and powerful ankles ar essential to manage the balance and strength within the legs. Doing straightforward mortise joint stretches cut back the swelling and pain within the ankles. mortise joint exercises conjointly strengthen the lower body. There ar countless edges of mortise joint exercises:
Creates a balance and stabilizes your body
Prevents you from losing balance within the body
Enhances the blood circulation within the legs
How to do mortise joint exercises
Ankle exercises ar best performed whereas sitting. keep in mind you have got weak legs! Once you gain balance, you'll love whereas standing too.
Ankle Circles
Sit well on a chair
Place the feet flat on the ground
Raise the correct leg two – three inches from the ground and create circle together with your feet in an exceedingly clock-wise direction for a second.
Repeat it with left leg.
Repeat a similar by doing circles in anti-clockwise direction for a second.
try and raise each legs and circle the feet.
The mortise joint circle exercise could take around five minutes. If you can't love unceasingly for one minute, do twenty to thirty circles in an exceedingly shot.
After many days, you'll love whereas standing. once you love whereas standing, you gain a lot of balance and stability. it's one in all the simplest exercises for elders to strengthen their weak legs.
Tap your ankles
Tap your ankles on the ground to change correct circulation, cut back pain and swelling within the foot.
Sit on a chair
faucet the ankles on the ground for a second.
love for many minutes as long as you're comfy.
Hip walk to Strengthen Lower Body
Hip walk is nothing however hip flexor muscle exercise. it's terribly essential to strengthen your lower body. Hip flexors ar essential for elders to sustain their balance and forestall shaky legs. It conjointly enhances walking endurance. Its edges embody the following:
It makes the ankles, hips, spine and knees sturdy.
The leg and thigh muscles ar reinforced.
you'll do the hip flexors at any time, even once you watch tv.
once you maintain correct posture, this exercise conjointly strengthens the lower back and abdominal muscles.
Sit well on a chair.
Raise the correct leg with the knees bent to the utmost height potential.
Hold it for ten counts and lower the leg.
Raise the left leg and repeat a similar.
Repeat it for two minutes for every leg.
How to do hip marching:
After many days of standard observe, place your hands on the thighs and resist once you carry the legs. The resistance makes your legs a lot of stronger.
Leg Raise and Extensions for Weak Legs
When it involves strengthening weak legs, you can't overlook leg raises. Leg raising exercises ar a section of strength coaching workouts. It tones all the muscles from thighs to the feet. It conjointly focuses on abdominal muscles. The workouts give a muscle balance; create it sturdy and versatile enough to make a balance.
These exercises will be performed whereas sitting, standing and reclining on the ground. you'll opt for any mode that's comfy for you.
Sitting Leg Extensions
Sit well on a chair
Raise one leg straight and hold it for thirty seconds.
Repeat it with the opposite leg.
Repeat the set for four to five minutes
Standing Leg Extensions
Stand straight. If needed, get wall support to induce some stability.
simply extend one leg to forty five degrees and hold it to the utmost potential, as long as you're comfy.
Repeat a similar with alternative leg.
Extend one leg to sixty degrees and repeat a similar.
Extend the leg straight, full leg extension and hold it for a second.
Repeat a similar with alternative leg.
Reclining Leg Raises
Lie flat well on a floor, with legs extended straight on the ground.
Raise right leg slightly higher than the ground.
Hold it for around twenty seconds and step by step lower it.
Raise the left leg and repeat the set for five to ten times (make positive you're comfortable)
A few tips to consider:
try and increase the length step by step.
when two or three days, you'll raise the leg to sixty degrees and step by step, raise it perpendicular (90 degrees straight)
Don’t rush, be mild once you raise the leg.
Massage the legs with a heat compress when doing leg raising exercises.
Hip Extensions
This is nothing however facet leg raise. It tones the hip muscles and provides a robust support to the thighs and legs.
Stand straight holding onto a chair or wall.
Raise the correct leg to the correct facet to the utmost height potential and hold it for twenty counts.
Lower the leg.
Repeat it with the left leg.
love for two to three minutes
All the leg extensions and leg raising exercises conjointly strengthen your knees and create it versatile.
Pelvic carry
Pelvic carry isn't a exercise. However, it strengthens the spine, lower back muscles and pelvis. a robust and versatile lower back supports the legs and quality. this straightforward exercise makes a decent lower body effort.
How to do it:
Lie flat, well on the ground.
Keep the knees bent and place the hands adjacent the thighs.
step by step carry your body (from middle body to the thighs)
Don’t strain, simply carry the body many inches higher than the ground.
Hold for ten to twenty counts.
try this for three to five minutes.
Dynamics Exercises for Weak Legs
Dynamics exercises see a spread of movements that specialize in reposeful and strengthening the muscles within the body. These ar light-weight exercises and ar sometimes performed as nice preparation workouts to perform some high intensity coaching. playing these exercises ar terribly straightforward and it will give a decent effort to your leg muscles.
Heel Walk
Walk on your heels. Raise the higher a part of the feet and walk on the heels.
simply take around ten to twenty steps.
Toe Walk
Raise your heels, and walk on your toes.
Lunges
It is not lunges sometimes performed. Lunges usually target the calf muscles and provides relief from muscle cramps.
Stand straight.
Move the correct leg forward and left leg backward.
try and lower your body and bend the correct leg.
Hold for ten counts.
Repeat a similar with left leg.
Do a repetition of ten sets.
Don’t strain yourself too exhausting.
Leg swings
If you're comfy in doing standing leg extensions, do the leg swings to stimulate the leg muscles and enhance the circulation.
Stand straight.
Get a wall support by putting your right palm on the wall.
Swing the correct leg front and back for many seconds. (You will fancy the swings)
Repeat it with alternative leg.
love for no over a handful of minutes.
General Tips to Strengthen Weak Legs
Don’t sit or stand or walk or stay in an exceedingly same position for too long.
cut back the foods wealthy in saturated fat and trans fat.
frequently massage the legs, particularly when exercise.
cut back salt consumption to stop swelling within the legs.
continuously keep your legs elevated to reinforce circulation.
Don’t rush to ascertain the results. However, you'll notice promising improvement inside many days of standard exercises combined with a healthy diet. you'll truly strengthen your legs with these measures!
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