Most leg pain results from wear and tear, overuse, or injuries in joints or bones or in muscles, ligaments, tendons or other soft tissues. Some types of leg pain can be traced to problems in your lower spine. Leg pain can also be caused by blood clots, varicose veins or poor circulation.
Take a Salt Bath
Soak your legs for 15 to 20 minutes in lukewarm water with Epsom salts, which helps relax muscles and ease swelling. If you don't have a bathtub, try to find a bucket big enough to fit at least one leg at a time, with the water covering your legs up to your knees.
Leg Pain Could Indicate Vein or Artery Disease
Often, leg pain is misdiagnosed as simply muscle aches or arthritis. The reality is leg pain and cramps may be signs of a more serious underlying disease; therefore, you should discuss your leg challenges with a vascular specialist.
Apples are another fiber-rich, anti-inflammatory fruit, and they deliver added benefits for gut health. Pineapple is also on our short list for its bromelain content, a nutrient that has shown to reduce joint pain caused by osteoarthritis and rheumatoid arthritis.
Your legs may feel tired or fatigued if your blood isn't circulating through your body properly. Poor circulation often affects the lower part of your body since it's harder for blood to flow upward toward your heart. Sometimes blood can collect in your legs, ankles, and feet.
Vitamin B1 (Thiamine)
Vitamin B1 deficiency can cause heavy and tired legs after running, muscle cramps, fatigue, and odd sensations in your legs and feet. Some foods rich in vitamin B1 include whole grains, vegetables, legumes, milk products, and meat.
Some people write off nightly leg pain as a symptom of getting older, but if you are experiencing nightly leg pain that is interrupting your sleep that could be a symptom of Peripheral Artery Disease (PAD). Peripheral Artery Disease is a circulatory disease that is caused by fatty deposits in your artery walls.
You know to drink milk — it can help fight leg heaviness when coupled with vitamin D. Vitamin D helps your body use calcium. But when you're deficient in this vitamin, your legs may feel weak, sore and heavy. A vitamin E deficiency may be another reason your legs feel heavy after a run.
In fact, taking vitamin B supplements can provide almost immediate relief of your symptoms on a temporary basis. A combination of B1, B6, and B12 appear to be the most effective. High doses of vitamin B do not have negative side effects like some medications.
People who have low levels of vitamin D often have joint pain. Vitamin D supplements may treat joint pain in some people who have a vitamin D deficiency. However, research doesn't support that people with healthy levels of vitamin D take should take these supplements for joint pain.
Humans with vitamin D deficiency exhibit muscle pain in muscles at multiple locations. However, the strongest association between vitamin D deficiency and pain is reported to occur in leg muscles (Heidari et al., 2010).
Heavily processed foods that include lots of sugar and/or trans fats (including cookies, donuts, and margarine) Potatoes, tomatoes, eggplant, and other members of the nightshade family. Caffeinated foods and drinks. White bread or other highly-processed carbs.
There are several kinds of teas that can benefit sore muscles, including ginger, cinnamon, nettle, green tea and turmeric flavoured teas. These are helpful for a variety of reasons, including the fact that they boast anti-inflammatory and antioxidant benefits, as well as their natural pain-relieving qualities.
Your legs may feel tired or fatigued if your blood isn't circulating through your body properly. Poor circulation often affects the lower part of your body since it's harder for blood to flow upward toward your heart. Sometimes blood can collect in your legs, ankles, and feet.
Things you can do about leg cramps yourself
Paracetamol or ibuprofen can help to ease muscle soreness after a cramp, but they will not help when it's happening as they take too long to work.
You probably know that bananas are a good source of potassium. But they'll also give you magnesium and calcium. That's three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief.
Vitamin B1 (Thiamine)
Vitamin B1 deficiency can cause heavy and tired legs after running, muscle cramps, fatigue, and odd sensations in your legs and feet. Some foods rich in vitamin B1 include whole grains, vegetables, legumes, milk products, and meat.