One of the most common discomforts is pain in the lower extremities. There are different ways to deal with this problem; If you wonder how to relieve leg pain, consider these easy and practical tips that will help you answer that concern.
Leg discomfort may be caused by different factors. These can range from maintaining a bad position at work to excessive exercise; Yes, although it seems somewhat contradictory, both stillness and overtraining are harmful.
One of the most common causes of pain and heaviness in the legs is poor circulation , specifically venous circulatory insufficiency. This is manifested more in hot weather, as blood vessels dilate and congestion and swelling occur.
Now, there are few people who wonder daily how to relieve pain in the legs. The good news is that it is not necessary, in most cases, to resort to expensive and complex treatments. Instead, first turn to the following alternatives; They will surely help you calm the symptoms.
How to relieve leg pain with basic care
Ice for sore muscles from exercise
As previously mentioned, the causes of leg pain can be varied. For this reason, there are different home treatments for each kind of trigger.
For example, when it comes to muscle pain from excessive exercise , you can use an ice pack wrapped in a towel and put it on the affected area . This treatment has to be maintained for about 15 minutes on the part of the leg that hurts; It can be repeated about 4 times a day.
In addition to this, it can be quite helpful to put your legs to rest in a high place. Whatever the position chosen, the idea is that the legs are in a position higher than that of the heart; For example, it is good to lie in bed and place pillows under your legs to lift them.
Hydration and stretching for cramps
Another of the main pains that occur in the legs are cramps. Basically, these consist of an abrupt contraction of the muscle that can be quite painful and annoying.
These muscle aches can occur in the middle of the night and take whoever suffers them by surprise; however, they can also feel after performing an exercise session.
The cramps can be caused by various reasons. Usually, they are associated with dehydration or lack of certain nutrients; Once again, the excess demand on the leg muscles is also a possible origin factor.
Therefore, to avoid cramps it is recommended to consume enough water during the day , so that the body is maintained with an adequate level of hydration. In addition, attention should be paid to eating habits to determine if there are any minerals that are not being consumed in the amounts required by the body.
At the time when the cramp occurs, it is advisable to stretch the muscle that suffers the pain. For example, the foot should be stretched to elongate the calf muscle, which is the one that suffers from cramps most frequently.
Pay attention to your shoes
Many times, the problem may be in the types of shoes you wear. It is possible that there are problems of wear on the soles or irregularities inside the footwear, which means that you cannot stand or walk properly. Therefore, you will suffer from leg pains.
In this case, prevention is the best tool to avoid the problem. Buy shoes paying more attention to the comfort of your feet than to fashion; Also, stop using old shoes that have worn out and do not offer you the stability that your legs need.
Exercise to strengthen muscles
Without reaching the excesses that we mentioned before, it is vitally important that we dedicate at least half an hour every day to the realization of physical activity. Virtually all of them imply a certain requirement for the legs, so that their resistance, strength and flexibility will be improved.
The development of the muscles of the lower extremities is key to avoid leg pain. To do this, we can perform exercises such as the following:
- Squats , in all its variants.
- Exercises with weight in gym machines such as the stretcher.
- Walk, jog or run.
- I jump into the drawer.
- Lunges .
Although all the above tips can help you improve blood circulation in the legs, and thereby relieve pain and heaviness, you can also resort to more specific remedies. There are phytotherapy preparations that improve circulation , such as horse chestnut, Rusco, red vine, etc.
Ultimately, remember to consult with a doctor if the pain persists , the leg with pain is swollen or with colors outside the natural tone of your skin – such as reddish or purple hues. It is not always enough to know how to relieve leg pain, but we must know what caused it to prevent major complications.