If you are a runner or an active person, you know that your legs must function properly for you to succeed. They give you the energy you need to get through your workout and reach your fitness goals. But getting stronger legs doesn't have to be a hassle. You can speed up your progress and make your legs stronger by doing a few simple exercises. This article will discuss what causes weak legs and how you can use exercise to strengthen them.
What causes weak legs?
There are many things that can cause leg weakness, but the most common causes are poor blood flow, not getting enough exercise and fibromyalgia.
Other conditions that can make your legs weak are:
Vascular diseases
Vascular diseases, which can affect veins, arteries, or both, are the most common reason why a lot of people have weak legs. Vascular diseases are most likely to happen because of excess weight, sedentary lifestyle, smoking, hormonal problems, or family history.
Vein issues
People who spend a lot of time on their feet and the elderly are more likely to have venous insufficiency. Most of the time, it causes pain in the calves and makes the legs feel heavy and tired, especially at the end of the day.
Intermittent claudication
This refers to a condition where there is a lack of blood flow through the arteries. It mostly affects older people, especially those who smoke. It causes stabbing leg pain during or after intense exercise, like long walks,
climbing steps, or running.
Neurological diseases
There are many neurological diseases that can cause weakness in the legs. Still, the most common ones are Fibromyalgia, stroke, diabetic neuropathy, herniated disc, acute transverse myelitis (inflammation in the spinal cord), and Guillain-Barré syndrome.
Muscle diseases (myopathy)
Myopathies are a group of diseases in which weakness in the muscles is the main symptom. It affects the muscle fibers and makes them
weaker over time, making it harder to move around. Myopathy causes gradual muscle weakness, which gets worse over time until the muscles waste away. This condition makes it hard to do simple things like going up or down the stairs, getting up, or even standing for a short period. The causes of this condition can be genetic, inflammation, infections, tumors, or diseases like rheumatoid arthritis.
Metabolic problems
Leg weakness can also be a sign of a problem with fluids and electrolytes, such as very low sodium or potassium levels. This can happen if you've been sick, haven't been eating well, or are dehydrated. Diseases of the thyroid, adrenal gland, or other glands in the body can cause the levels of electrolytes and hormones that keep your metabolism running normally to reduce. This can make you feel weak and tired all
the time. Hypothyroidism, Addison's disease, and hyperparathyroidism are all examples of metabolic issues that can lead to leg weakness.
Mental health issues
Depression, anxiety disorder, and chronic fatigue syndrome all have fatigue, malaise, and weakness in the legs as symptoms. So, you should always check to make sure your leg weakness isn’t due to your mental state.
How can I strengthen my weak legs?
The best way to strengthen your weak legs is to do exercises that target the area. A good option is weight lifting for the legs. This puts pressure on the leg muscles, which causes wear and tear. After healing, the muscles become stronger. Another type of physical activity that helps to increase leg strength is running. It is very good for people who want to slowly build their leg muscles. However, regular running workouts can only improve your leg strength to a certain level. Lastly, make sure you are eating a proper nutritious diet that is rich in protein, Omega-3, and fiber to help your body build stronger and more effective muscles.
What exercises will help strengthen legs?
Leg strengthening exercises make a huge difference, especially for older people. Everyone can benefit from doing them. Leg strengthening exercises don’t have to be complicated. Some of the easiest and most effective leg strengthening exercises that you can do at home include:
Leg raises
To begin, you should lay on your back with your arms next to your body. Raise and lower one leg twelve times to make a set. Then repeat on the other leg. You can do five to six sets for each leg.
Leg opening
To begin, you should lay on your side and bend your legs. Ensure to keep your heels facing the same way as your hips and back. Put your feet together, open the leg that is on top without losing your hip balance, and then bring it down. Repeat ten times for one set and do five sets for each leg.
Shears
Start by lying on your back with your arms next to your body. Lean forward and raise one leg to a 90-degree angle. Next, put the tips of each foot on the floor while contracting your abs, and return to the starting position. Repeat twelve times to make one set and do six to seven sets for each leg.
Leg extension
To begin, hold the back of a chair or, if you'd rather, put both hands on a wall and stand up straight. Raise one leg behind you, but don't let the foot touch the floor. Maintain this position for about thirty to forty seconds and do the same for the other leg. Repeat five times for each leg.
Squats
This is a very effective workout for strengthening your weak legs and toning your abdominal muscles. To begin, you should stand up and put your feet a little bit apart. Bend your knees and squat down. Hold this position for one minute and repeat it twelve times. If you want more balance, raise your hands in front of your body while keeping your arms straight. Make sure your knees don’t go past your toes.
How can I strengthen my legs at home?
If you do not have time to go to the gym, their many ways you can improve the strength of your legs from the comfort of your home. You can try doing leg exercises like squats and leg extensions. Another way to improve your leg strength is to massage your legs, especially after working out. You could do a self-massage with oil to help tone your leg muscles. If you like to see quicker results, you can use a massage ball to give yourself a deep massage. While there are many types of massage balls, the best one for large muscle groups such as the legs is the spiky massage ball. All you have to do is roll the ball in a circular motion across your legs.
Conclusion
Good leg strength is the backbone of a healthy lifestyle. That is why you need to make it a priority to avoid weak legs. Things that cause weak legs are serious illnesses such as arthritis, age-related degenerative diseases, injuries, and mental health issues. If you have weak legs, you should work out, do regular massages, and eat a lot of healthy meals to rebuild your muscle mass.
However, if your weak legs become painful or swollen, you should see a doctor for further diagnosis and treatment.
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