Muscle fatigue in the legs
Sometimes we experience pain and fatigue in our legs, usually when engaged in long and tiresome activity, standing for a long time, performing a lot of physical exercises and long distance walking. The fatigue usually subsides when the individual takes a break or rests. On the other hand, if there is pain and fatigue in the legs for a long period even when taking a rest, it is best to seek medical help immediately since it might be a symptom of certain underlying health conditions that requires proper assessment by the doctor.
Causes of muscle fatigue in the legs
- It can be caused by overexertion which usually happens to athletes who over strain and over stretch the muscles of the legs especially the calf and thigh muscles.
- Performing intense exercises for a long periods of time can cause the legs to be fatigued easily especially if the person has not done any warm up exercises.
- Circulatory disturbance in the lower leg which can be caused by peripheral artery disease (PAD) due to atherosclerotic changes in the arteries of the leg. The affected person can feel pain in the calf muscle while climbing stairs or walking, and this is common in people who have been smoking for years as well as those who are diabetic and have high cholesterol level.
- Insomnia, generalized muscle aches, depression and headache can also lead to muscle fatigue. These symptoms are minimized when depression is treated.
Treatment and home remedies of fatigued and tired legs
- Take a hot water bath or immerse the fatigued legs in hot water. This helps minimize the symptoms. Hot water bath helps in increasing the circulation of blood, provides relief from pain and fatigue.
- Massage the legs using olive oil or coconut oil since these helps in improving the circulation of blood in the legs and also relaxes the strained muscle.
- When lying down, elevate the affected leg with two pillows under it.
- Apply an ice compress or ice packs over the tensed muscle leg
- Eat a nutritious diet since it helps lessen fatigue in the leg. Remember that a deficiency in nutrition can cause fatigue.
- Eat foods that are rich in potassium such as banana must be included in the diet. Eat at least two to three bananas every day since the fruit helps in strengthening muscles of the leg and prevents cramps.
- Eat foods rich in calcium and Vitamin E.
- Minimize consumption of alcohol and stop smoking.
Some healthy lifestyle changes and tips
- Maintain a balanced diet that includes complex proteins, fruits, carbohydrates and vegetables.
- Eat light meals or take a snack about two hours before a workout. Take note that it is not good to work out when the stomach is full or an empty stomach.
- Drink plenty of water and sports drink throughout the day during exercise. This is important in order to prevent dehydration.
- Complete a warmup routine and cool down at least for 5 to 10 minutes every time when doing exercises.