Leg pain is one of the more common health problems people complain about. Leg pain can be a symptom of a serious disorder. Leg pain can be extremely irritating because it can last for a long time, hinder the performance of everyday activities, prevent sports, and sometimes lead to serious consequences, dangerous to health.
People affected by it usually complain of pain and heaviness in the legs while performing everyday activities. Leg swelling, leg cramps, and rapid tiring of legs when walking are also symptoms that people with sore feet complain about.
Leg Pain Home Remedies
1. Apply Ice
Hot and cold therapy works perfectly to relieve pain. Use an ice pack to soothe the aching parts of the leg. Applying ice to it is an effective way to relieve pain and inflammation.
Get It: Amazon
Due to cold temperatures, the nerve ending becomes temporarily numb and thus provides relief from pain.
2. Massage the Leg to Increase Circulation
Massage therapy helps in increasing the blood flow to that area and thus provides faster relief from pain and discomfort. leg massagers are available all over the internet for this specific reason. Regular massages are advised if the problem persists.
Get It Amazon
3. Take Over-the-Counter Pain Medication
Pain medication is available in local pharmacies for fast relief. Although not a long-lasting solution, you may use medication for severe pain. Nonsteroidal anti-inflammatory drugs will ease swelling and pain.
Supplements that have magnesium are also great in combating swelling. Consult with your doctor before taking any drugs.
4. Chamomile and Raspberry Tea
not only good for your legs and muscles but also contribute towards the betterment of your overall health. Using these teas as home remedies for leg pain from an early stage may also prevent the discomfort that is likely to occur in the future.
cup of chamomile tea with chamomile flowers
How to use it?
- Chamomile tea is an excellent anti-relaxant that helps relax the muscles and nerves by increasing glycine levels.
- Drinking at least 4-5 cups of chamomile tea for a period of 2- 3 weeks is recommended for those suffering from leg cramps.
- Drinking raspberry tea 2-3 times daily can cure night leg cramps.
- You may also consider eating fresh raspberries for breakfast for improved results.
5. Take a Warm Bath
A warm bath increases circulation in the body. If blood does not flow properly through the legs, you may experience pain. Take proper measures not to fall while in the shower.
Try to massage the leg if you can while in the shower. This stimulates the blood vessels that carry the blood around.
6. Fenugreek Powder
Fenugreek powder helps prevent and harden arteries and blood clots and eliminates toxins from your body.
Get It: Amazon
7. Physical Therapy
Consult a therapist if the leg pain is a result of weak muscles. The therapists will prescribe and perform specific strength-regaining exercises. A therapist may also recommend wearing special shoes, orthotics, walking aids, etc.
The Doctor may also recommend surgery as a last resort.
Leg Pain Causes
Many issues can lead to leg pain, and some factors are strained muscles, injuries, low bone density, improper posture, lack of calcium, etc. The most common causes that can contribute to the occurrence of leg pain are:
1. Peripheral arterial disease Leg Pain
Peripheral arterial disease leads to the narrowing of blood vessels due to a weakened blood flow in the legs. There may be blood clots that further inhibit blood flow and cause pain. Premature thickening of the arteries in hands and feet occurs in many patients younger than 55 years.
Sciatica (lumboischialgia) refers to the longest nerve in the human body that is thick as our thumb. It comprises five smaller nerves and stretches from the lower spine, buttocks, and back of the leg to the feet. Anything that puts pressure on it or irritates it can cause pain.
The pain begins in the lower back and spreads and can be present in the leg, shin, or calf, where the pain is most expressed. People suffering from it have difficulty bending their legs at the knees; the pain may even occur in the other leg and go back to the source.
Sciatica can cause mild pain that can be kept under control by taking painkillers, but both numbness and pain can, however, become very strong and keep the patient home for days.
Osteomyelitis is an inflammation of bones that affects the joints and causes pain. The causes may be non-specific or specific (TB, syphilis, typhoid, leprosy).
The disease is divided into two main categories – non-specific and specific infections (TB, syphilis, typhoid, leprosy). Treatment is surgical and conservative, and treatment success depends on timely diagnosis.
4. Peripheral neuropathy
Peripheral neuropathy is caused by an inflammation of peripheral nerves (nerves in the body, not in the brain and spinal cord). The damage sometimes occurs due to long-term diabetes, alcoholism, vitamin deficiency, or a tumor.
Likewise, many other damage causes are possible – excessive doses of certain drugs, exposure to certain chemicals (mercury, arsenic, or lead), etc. Peripheral neuropathy mainly affects diabetics and alcoholics. This disease can not be directly treated with medications or surgery.
If it is determined that the cause of nerve damage is some other disorder, a more thorough treatment of the basic disease should slow down or halt the progression of peripheral neuropathy. If toxic chemicals cause the disorder, you should prevent exposure to the same.
Exercises for Leg Pain
There are three key elements for healthy legs and their beautiful shape. They are muscle tone, the amount of fatty tissue, and skin condition. With progressive but regular leg workouts, we can get healthy and beautifully carved legs with powerful muscles and good circulation in the legs.
As an exercise that engages the entire region below the waist virtually, Squatting can do a lot for your legs. Depending on the position of the body and feet, squatting engages different leg muscles.
Squatting is used to strengthen all areas of the leg muscles of the quadriceps and hamstrings, and glutes. Whether it comes to normal squats, with weight or deep squats, this kind of exercise will always have at least some kind of effect on the health and appearance of your legs.
Lunges exercise is fantastic! Depending on the method of execution, it engages different regions’ legs, but it requires balance and concentration, especially if done with additional weight.
Leg workoutLunges to the front are performed like this: from a standing position, step out front so that lunges length is the length of your legs, and then bend down your knee of the “back” leg until it almost touches the ground. Both thighs and calves must form a right angle. Return to the starting position and repeat the same thing with the other leg.
Lunges to the back require greater concentration and stability. It is performed virtually the same as the previous one, except that the initial movement is a step backward.
Both kinds of lunges engage the front thigh and hamstring. The “front” leg rests with the entire foot on the surface for each step forward, and the “back” leg rests on fingers.
3. Exercises for calves
Exercises for the calves can be performed in any situation and place. In the gym, you will use a device specifically designed to train these muscle groups, but you can achieve great results at home, practicing on the doorpost (the threshold).
What is important is heel to be lifted so that when you lift the fingers, there is an effect of it. As for reps, your limit is yourself, and there are different variations so that you can practice outer and inner calf muscles.
In addition to the classic, try and lift even more, with your toes touching and heels apart, as well as opposite type-with your toes apart and heels touching. Exercises for calves can also be performed with weight at home.
The deadlift is a great exercise for the lumbar back and hamstrings. Stand with feet hip-width apart, with knees relaxed and legs somewhat bent, and bend from the hips until your body is not parallel to the surface.
The spine should be perfectly straight, so in the beginning, it would be good to practice in front of the mirror in profile.
With your hands fully stretched, hold some weight (a full bottle of water, for example) and slowly, from the hips, stand up to the full right position. The legs remain slightly bent at the knees. Return to the starting position.
5. Leg extension
Leg extension exercise is phenomenal for the front line. There is a machine with a seat and a roll placed at feet height in the gyms. Sit down upright, place your feet behind the roll set and pull the knee up.
In the home version, you can sit down on a slightly higher chair or table, place some weight on your ankles and do the same movement with both legs simultaneously or alternately.
Read Next: How to Relieve Swollen Feet During Pregnancy
6. Hip extension
Hip extension is an excellent exercise for the outside thigh. There are various types of machines in the gym for this exercise, so it is best to ask for advice and an explanation from trainers. In the home version, you can stand 40-60 cm apart from the wall, with your side facing the wall.
Hold on to the wall with your hand and the leg closer to the wall, lean against the wall with the foot, and push. Repeat with the other foot.
These are simple leg workouts, but it would not hurt to consult your doctor and trainer at the gym on the choice and intensity of exercise for your legs.
When the pain becomes too much to bear, you develop blisters, or you get a fever, please visit your doctor. The doctor usually conducts extensive tests to know the cause of the pain. In the hands of the doctor, you’re safe.