So, jump right in! This post discusses ways to relieve the soreness in your feet and legs without resorting to medication. We also talk about what may be causing the pain to get triggered and what you can do to prevent it as far as possible.
What Causes Tired Legs?
All of us would have experienced tired legs at some point in time. Tired legs and feet are characterized by pain and soreness in the leg muscles and the feet. It can make walking difficult for you, and putting the feet down on the floor can increase the pain and also radiate it upwards towards the rest of the leg. This pain can be associated with many reasons, including: According to a 2019 Survey conducted on US adults, nearly 3 in 5 people (58.9%) experienced some kind of body pain. Amongst which 39% experienced back pain, 36.5% experienced pain in the lower limb, and 30.7% experienced pain in the upper limb. The prevalence of pain was highest amongst the elderly aged 65 and above. On the other hand it was lowest among men and non-Hispanic Asian US adults. It was also observed that there was a low prevalence of back pain and pain in the limbs in high income families.
Exertion due to overactivity Sitting continuously for extended periods of time Uncomfortable footwear Nutritional deficiency Arthritisi A common disorder that refers to the inflammation of one or more joints, causing pain and stiffness. Obesity Old age
A few people are prone to suffer from fatigued legs due to the nature of their work, like the one that requires prolonged standing. Sometimes, repetitive tiredness in the legs can be due to an underlying muscle condition. If the pain is getting unbearable and not responding to any of the home remedies or even painkillers, consult a specialist immediately. Regardless of the cause, dealing with tired legs becomes easier when you know its symptoms. Check out what they are in the following section.
Tired Legs Symptoms
Whatever the cause might be, your legs need care and proper attention. Home remedies can go a long way in managing the symptoms and keeping your feet free of pain without having to rush to a pharmacy. Here are the remedies.
How To Relieve Tired Legs And Feet
Home Treatments For Tired Legs And Feet
1. Heat For Tired Legs
Hot water A towel
If you have a heating pad or a hot water bottle at home, you can use that as well. Use this remedy as required. The heat from the hot water helps to relax and revive the tired muscles in your legs, relieve soreness, and alleviate the pain. It also increases blood flow to the area it is applied to (1).
2. Essential Oils For Tired Legs And Feet
A bucket of hot water 3-4 drops of eucalyptus oil 2 drops of peppermint oil 2 drops of clove oil
Repeat this twice or thrice a week. Eucalyptus oil has analgesic and spasmolytici The ability to relieve spasms or convulsions, especially of smooth muscles in your thighs and arms. properties that help relieve the pain (2). Similarly, clove oil contains pain-relieving compounds (3). Peppermint oil can relieve the fatigue with its anti-inflammatory properties (4). Make sure the water is at a bearable temperature and not scalding hot.
3. Vinegar
1/2 cup apple cider vinegar A tub of hot water
Also, drink one tablespoon of ACV in a glass of warm water every day in the morning. You can add some raw honey to this for taste. Soak in the vinegar water every alternate day until the pain subsides. Applying apple cider vinegar is great for treating foot ailments like athlete’s foot (5). It may help reduce the pain to a great extent and help you get rid of any bacteria residing on your feet. However, limited data is available in this regard.
4. Epsom Salt & Baking Soda Bath For Tired Legs
A basin Warm water 1 tablespoon Epsom salt 1 tablespoon baking soda
Do this as and when required. This remedy is sure to relieve your fatigue very soon as Epsom salt is a natural muscle relaxant. A study found that a warm Epsom salt soak may help relieve pain caused by arthritis (6). Anecdotal evidence suggests that baking soda has anti-inflammatory properties that can help to reduce tiredness. Both these ingredients are among the best home remedies for swollen feet and legs. Their combination is also very soothing for the skin.
5. Peppermint Tea
A tub of hot water 1-2 peppermint tea bags A cup of hot water
This remedy should give you instant relief. Repeat as required. Peppermint has both pain and stress relieving properties(7). This is a great substitute if you do not have any peppermint oil available at home.
6. Oil Massage
2-3 tablespoons of olive oil 2 drops of lavender oil A drop of chamomile oil (optional) A drop of geranium oil (optional)
Oil massages can be repeated once or twice a week to keep leg pain at bay. Oil rubs are effective in stimulating circulation to the feet, thus relieving pain and stress in the muscles (8).
7. Ice Pack
Crushed ice A plastic bag (preferably ziplock) or a towel
Use an ice pack whenever you feel any pain or tiredness in your legs and feet. Placing ice packs on tired or sore muscles helps reduce swelling and ease pain by soothing the nerves (9). This remedy is sure to provide you relief.
8. Dry Brushing
A soft bristled body brush This can be repeated every day. Anecdotal evidence suggests that dry brushing helps improve circulation. It may also help rejuvenate the muscles and soothe them, thus reducing the pain and fatigue.
9. Hot Pepper Rubs
2 oz. olive oil 1 teaspoon dried cayenne pepper
Use this remedy as and when required, preferably before going to bed. Capsaicin is often used to treat pain due to fatigue and tiredness. It generates heat at the site of application and alleviates the pain by depleting the pain neurotransmitteri A chemical messenger that carries chemical signals from one nerve cell to a muscle cell, gland, or nerve cell. that has accumulated there (10). Be careful while applying this oil. Do not rub your eyes your hands after applying the oil. Wash your hands thoroughly with soap and water once you are done with the oil massage.
10. Elevate Your Legs
Keeping the feet elevated helps remove considerable stress from the legs. When at home, ensure you sleep with your legs elevated on a pillow. Experts warn that crossing the legs while sitting contributes to leg fatigue. So, those suffering from tired legs are recommended to avoid this as much as possible.
11. Exercise For Tired Legs
A tired leg may not be ready for exercise. But, a massage-like exercise with a tennis ball or a rolling pin helps to both refresh and soothe the legs. Roll a pin or ball under your feet while you are sitting. This helps to relax the muscles and joints of your legs. You can also try picking up small objects with your toes to de-stress your legs and feet. These simple remedies can help you calm down and relieve tiredness and make you feel energized in just a few hours. Opt for a remedy depending on what ingredients you have available at home. There is no need to visit a pharmacy for any special lotions or ointments. To avoid leg fatigue, certain measures can be undertaken that ensure strong and healthy leg muscles. Here are a few tips.
Tips To Prevent Tired Legs
Vitamin D – Make sure to get enough vitamin D through sun exposure or your diet. This key vitamin helps to maintain healthy bones and muscles, and its deficiency can cause fatigue in muscles and also pain. If your vitamin D levels are low, you can opt for supplements that will help to regain optimum levels and get relief from the continuously tired legs (11).
Wearing the right footwear that will give your feet ample support makes a lot of difference. Invest in a good pair of sports shoes, especially if your job involves standing for longer durations.
Exercise regularly to keep your bones and muscles in optimal health. It can be as simple as brisk walking every day for 30 minutes. You do not need to exert yourself with strenuous weight training exercises. Further, if you wish to strengthen your leg muscles, some exercises for legs and thighs, such as leg curls, presses, squats, and lunges can help.
If you are obese, losing some of the excess weight will have a great impact and help energize your legs. Follow a healthy diet and workout regularly to keep your weight in check.
Avoid crossing your legs for long periods.
If you have a desk job, take regular breaks to stretch out your leg muscles with simple walks around the office compound.
Drink 8-10 glasses of water every day to ensure healthy circulation of the body fluids.
Acupressure Points For Tired Legs
When compared to your legs and feet, your arms and hands receive a healthier flow of blood as they are closer to the heart. To improve blood flow to the other extremities and relieve tiredness, you can activate certain pressure points according to acupressure, the Chinese alternative therapy. Some of the key acupressure points for tired legs are:
Spleen-12 (SP-12) – located in the pelvic region, just where your thigh joins the trunk
Bladder-40 (BL-40) – located behind the knees, in the crease of the knee joints
Stomach-36 (ST-36) – located about four fingers below the knee cap, about an inch to the right of your shin bone
Applying pressure on these points can stimulate circulation to your legs and relieve all fatigue, pain, and muscle spasms. If you are not familiar with acupressure, consult a specialist before trying this at home. Why do my legs feel so heavy? When enough blood doesn’t reach the legs, the fall in the levels of oxygen in the area can cause them to feel heavy. Sometimes, the legs can also swell up. Ample physical activity will ensure that the legs and feet are receiving enough blood supply. Can lower back pain cause leg pain? Yes, in some instances, it can. When the pain radiates from your sciatic nerve, it travels all the way down to your legs, causing excruciating pain at times. If you experience this regularly, it is advisable to consult a doctor to check for sciaticai It refers to pain or weakness caused by the sciatic nerve’s compression. It starts in the spine and travels along the back of the leg. . What vitamin helps with tired legs? Apart from vitamin D, you can consume vitamin E and vitamin B1-rich foods like pumpkin, spinach, almonds, and fresh fruits to help reduce fatigue in the legs (12). Now that you know how to relieve tired legs and feet, what are you waiting for? Your home is the most comfortable place for you, and with these remedies, you can treat your tired legs with ease. Give them a try and let us know how they fared. Do let us know in the comments section below. Feeling tired and achy after a long day? Watch this informative video and discover effective techniques to ease the discomfort and rejuvenate your legs.
