Six Effective Ways to Strengthen Weak Legs

Six Effective Ways to Strengthen Weak Legs

Six Effective Ways to Strengthen Weak LegsLeg weakness is a condition where you are incapable of moving or performing activities in your leg and your feet. It can be due to your weak muscle associating with prolonged inactivity, nerves’ compression, neuromuscular disorders, trauma, or medications. Accompanying with leg weakness, you might experience other symptoms like a muscle spasm, numbness, prickling or burning sensation, back pain, impaired balance, etc. Thus, it can affect in a numerous way to your daily activities and diminish your quality of life. So, when you are expecting that you have some level of leg weakness tries some of the following methods that help to strengthen your muscle and maintain your daily life.


Massage is an excellent stress reliever as it promotes blood circulation and relaxes your body because of added essential oil. During the blood circulation promotion, massage helps to increase nutrient provision to your weak muscle and strengthen it. Apply some olive or coconut oil to your legs and massage lightly for 15 minutes. Repeat this massage at least two times a day for a better outcome. You can also use massage machines for better performance.

Regular strengthening exercise

There is no other more efficient method that helps strengthen your weak muscle than exercise. You can choose from a variety of exercise and still benefit from it. With 30 minutes walking for 4-5 times a week, your muscle strength is built. You can also do jogging, swimming, running or biking if you are capable of. You should ask your physician for any supportive equipment if needed. Also, some exercises are specifically for strengthening your legs muscle, namely: Swiss ball squats, Carl raises, side hip raise, quad press, lunges, adductor squeeze, and heel slide. You should exercise minimum 3-4 times a week to see your improvement. In the case of pain incurred during exercise, stop, and consult with your doctor or therapist and adjust your exercise level.

Sun bath

You are obvious about the importance of vitamin D to your strong bone, so vitamin D deficiency is another factor affecting your legs’ capacity. So, lay down under the sunlight in the early morning before 9 am for about 15 minutes to maximize the absorption of vitamin D without harming yourself with UV rays. You can also consume food that contains a high level of vitamin D like fish, fortified milk, or supplement. Chicken also contains vitamin D and other health benefits from chicken.

Watch your diet

You will not be able to build up a healthy muscle without protein and adequate nutrient. Poor diet because you fatigue, and muscle weakness so provides food rich in protein like nuts, soy products, yogurt, eggs and a certain amount of fish and meat. Besides that, other essentials nutrient like potassium, magnesium, and vitamin B can be found in banana, spinach, oatmeal, sunflower seed, potato, fish, raisin, almond, fortified cereal, and yogurt, etc.

You can also read- 10 Foods That Enhance Your Child Brain Fast

Increase fluid intake

Increase your fluid intake in case of leg weakness or muscle cramps associating with dehydration. Drink at least 2 liters of water or 8 cups of water daily for sufficiency. You should increase your intake of vegetables and fruits that contain a high level of water like cucumber, tomatoes, citrus fruits, etc. Stay away from caffeine and alcohol which can make you dehydrated. If you have kidney disorders, then remember to consult with your physician for the proper amount of fluid intake required.


Horsetail is rich in silica which is proven to be effective in supporting building muscle strength as well as increase bone density as it promotes the calcium absorption. You can either take some supplementary pills of horsetail or make a cup of tea with honey and consume it daily. This method is recommended for maximum two weeks. Otherwise, it can induce adverse effects to your health.

In addition to the above remedies, here are some tips for you to do at home for a better outcome:

  • Change your position frequently to avoid prolonged immobilization
  • Involve in smoking cessation.
  • Avoid saturated fat food
  • In the case of sitting or standing for an extended period, elevate your legs that help to promote your blood circulation.
  • Limit your salt intake
  • You can apply acupuncture if needed
  • Consult with your physician about lysine and coenzyme Q10 supplements.
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