Health

How to Strengthen Your Weak Legs and Make Them Super Strong

Muscle weakness can seriously affect the quality of your life.

This condition occurs mostly in your arms and legs and it is usually caused by nerve damage, poor blood circulation, recovery after surgery, arthritis, dehydration, side effects of certain medications, anemia, vitamin deficiencies, or back pain.

The intensity of leg weakness can vary from mild to severe. This condition can be accompanied by muscle spasms, numbness in the lower part of the leg, swelling, redness, loss of muscle coordination, and balance disorders.

Drinking plenty of water, consuming healthy foods, getting enough quality sleep, and physical exercise is the key to strengthening your weak legs and preventing muscle loss.

If you have chronic or recurring leg weakness, see your doctor.

9 Ways to strengthen your muscles 

Massage 

Poor blood circulation can lead to muscle weakness. Regular massages increase blood flow and improve your blood circulation. Massage therapies reduce inflammation, swelling, and pain. Also, they are helpful in reducing anxiety and stress.

Use warm olive, mustard, or coconut oil to massage your legs. Massage your legs gently for about 15 minutes. You can repeat this message twice a day if you think it’s necessary.

Regular walking 

Walking for at least half an hour a day is excellent for your body. To be more precise, this physical activity tightens your legs and improves your blood circulation. Consult your doctor if you have difficulty walking. Swimming, jogging and riding a bike also one of the best exercises for your joints and help you stay healthy.

Leg strengthening exercises 

Quad press, heel slide, hamstring strengthening, straight leg raise, and adductor squeeze are a series of exercises that engage your major legs muscles. It is recommended to do these exercises 3-4 times a week if they don’t cause pain.

Enjoy the sun 

Sunlight is the best source of vitamin D. According to a study, muscle weakness is linked to vitamin D deficiency. Vitamin D keeps your bones strong and prevents osteoporosis, as it helps your body absorb calcium and phosphorus. In order to prevent vitamin D deficiency, you need 10-15 minutes of sun every day.

Foods like salmon, sardines, fortified milk, mackerel, and orange juice are a rich source of vitamin D.

Drink enough water

Dehydration is one of the potential causes for muscle cramps. Keeping your body hydrated is essential for your heart health. Consume fruits and veggies that contain water, but avoid consuming alcoholic drinks. Consult your doctor if you have kidney problems.

Apple cider vinegar

This ingredient is a rich source of calcium, potassium, magnesium, and vitamin B. These nutrients build your muscle strength. Apple cider vinegar is high in acetic acid which promotes the absorption of nutrients. Add 1-2 tablespoons of raw, unfiltered apple cider vinegar to a glass of warm water. Then, add some lemon juice and a little bit of organic honey. Drink this mixture once or twice a day.

Milk 

Milk is a good source of protein and calcium which help build your muscle strength. Consume at least two glasses of low-fat milk every day.

Horsetail 

Horsetail is high in silica which strengthens your bones and muscles. Also, this herb promotes calcium absorption. Drink 2-3 cups of horsetail tea a day, for two weeks. You can add some honey to your tea.

Healthy diet 

Increase the intake of protein-rich foods like yogurt, eggs, and nuts. Also, potassium is necessary for healthy bones, so consume foods which are high in potassium like bananas, potatoes, raisins, plums, and tomato juice. Consuming magnesium-rich foods like pumpkin seeds, sunflower seeds, almonds, and spinach is also very important.

 

 

 

 

 


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