How To Strengthen Your Weak Legs In 10 Steps
It’s never too late to start working on yourself. Regardless of your age and profession, the condition of the legs and muscles is of particular importance to your health and appearance.
Weak legs may be caused by various issues including poor circulation, arthritis, recovery after surgery, dehydration, anemia, nerve damage, back pain, nutritive deficiencies, side effects caused by medications, etc.
There are a lot of ways to strengthen your leg muscles. You need to have a balanced diet, drink plenty of water, get enough sleep, and have regular exercises. But there are also other steps you can take to strengthen your weak legs and prevent additional deterioration of the muscles. They include:
1. Leg massages
By massaging your legs you will increase their flexibility and will provide you deep relaxation, giving you a sense of ease. It will also improve the circulation, reduce inflammation, pain, and swelling, and it will also relieves stress. You can massage your legs for about 15 minutes, two times a day, by gently stroking them using warm olive or coconut oil.
Because walking strengthens the muscles and improves the circulation in the legs, it is a great exercise for achieving the perfect legs. Those who have weak muscles will offer you amazing benefits from having 30 minute walks, five times a week. You can also participate in many other activities, including jogging, running, swimming and trekking.
There are a lot of exercises for strong legs that you can do in the comfort of your home. You can do quad press, leg raises, hamstring exercises, lunges, hamstring curls, knee bends and extensions, squats and heel slides. Do these exercises as often as you can. Some less intense exercise which also offer a lot of benefits include tai chi and yoga.
4. Don’t hide from the sun
Some studies suggest that lack of vitamin D may cause leg weakness. This vitamin is responsible for the regulation of phosphorous and calcium that are required for healthy bones. Since our body can’t produce this vitamin by itself, don’t hide from the sun. Spend time sunbathing and expose the legs to the sunlight and consume food that is rich in this vitamin, such as orange juice, cereals, mackerel, salmon, milk etc.
5. Drink plenty of water
Even the slightest dehydration can reduce circulation. Lack of fluid affects the blood circulation and its difficult movement through the body. You can make flavored water with a little lemon juice or orange juice, cucumber or simply add some other natural fruit juice.
6. Consume backstrap molasses
Since it’s contains great amounts of iron, calcium, potassium, and B-group vitamins, blackstrap molasses is really useful when it comes to the prevention of leg weakness and making your legs strong. Iron will treat your anemia, potassium will maintain normal levels of electrolyte, calcium will provide energy to the muscles, and B-group vitamins will keep your leg muscles healthy and strong. Mix one cup of water or hot milk with one tablespoon of blackstrap molasses and drink this mixture every day.
7. Apple cider vinegar
Apple vinegar is a great source of magnesium, vitamin B, calcium and potassium and they all have beneficial effects in the strengthening of the muscles, especially n the legs. The acetic acid content helps increase the bioavailability of important minerals you take from the consumed food. Combine a couple of teaspoons of ACV in a glass of water, a little honey, and lemon juice. Consume this mixture twice a day.
8. Consume more milk
In the creation of bone tissue calcium plays an important role, forming crystals known as hydroxyapatites, which give strength to the bones. For the circulation, calcium plays a role in blood clotting in contact with the air. Dairy products such as yogurt, milk and cheese are a rich source of calcium and will definitely be of great help for making your legs strong and healthy.
9. Drink horsetail tea
This herb is rich in silica, which improves the muscle strength, increases the density of the bones and helps in the contraction of the muscles. It also aids in the absorption of calcium in your body, which strengthens both the bones and muscles. To make this beneficial tea, put one teaspoon of fresh horsetail in boiling water. Strain the mixture and add some organic honey. Consume horsetail tea twice a day.
10. Pay attention to what you eat
Poor diet can have negative impact on your whole body in general, but it can particularly affect the muscles. Lack of important nutrients can lead to poor circulation, muscle weakness and pain. You should especially pay attention and consume more of the following nutrients:
• Potassium: Sweet potatoes, bananas, plums, tomato juice, prunes and raisins
• Proteins: Consume more protein by eating eggs, yoghurt, soy food and various nuts.
• B-group vitamins: Bananas, beans, cheese, fortified cereals, eggs, lentils, wheat germs, yoghurt and fish.
• Magnesium: Pumpkin seeds, spinach, lima beans, almonds and sunflower seeds.
Other ways in which you can increase the strength of the legs and make them healthier is to quit tobacco, stop consuming foods that contain a lot of salt, avoid saturated fats, take Q10 supplements as well as lysine so you could eliminate muscle weakness, keep your legs raised for a while after long periods of standing or sitting or try acupressure and acupuncture.