The importance of leg health cannot be emphasized enough. Too many people take their perfect pins for granted, but the legs are a passport to complete mobility and independence. We’re living longer, and when you reach your 70s and 80s, you surely want to be able to continue doing the things you love?
With this in mind, let’s look at what it takes to keep legs healthy.
In many of the earlier blog posts, we have discussed the benefits of general self-care such as quitting smoking, adding omega-3 oils to your diet, keeping your weight healthy, and cutting out “bad fats,” as well as regular exercise and stretching. Here are 10 more self-care tips to keep your legs healthy.
Remember to consult your doctor before trying new remedies.
A Cold Compress
If your leg pain occurs after strenuous exercise, apply a cold compress to reduce pain and numb the affected area. Cold compresses also control swelling and inflammation. Just wrap a couple of ice cubes in a thin towel and apply to the area for 10 minutes, while keeping your leg elevated.
Turmeric is an antioxidant with powerful anti-inflammatory properties. All you have to do is mix a teaspoon of turmeric powder with a little warm sesame oil to create a paste. Apply the paste to the legs and rub gently. Leave the paste on your legs for about 30 minutes and then rinse it off with warm water. Alternatively, you could take turmeric as a dietary supplement or drink a glass of hot turmeric milk every day.
Soak in Epsom Salts
Epsom salts are full of magnesium, which is an essential electrolyte that works to regulate nerve signals in your body. It also works as a muscle relaxant and can reduce pain, swelling, and inflammation. Add a half a cup of Epsom salt to your hot bath and stir it in. Soak your legs in the bath for 15 minutes. You can do this up to 3 times per week.
You can also consume more magnesium-rich foods to help reduce swelling, such as:
Green leafy vegetables
Massage helps to promote recovery from muscle damage that might be causing your leg pain. Just ten minutes of massage therapy can re-attune inflammatory signals after exercise-induced damage to the muscles. Massage also improves circulation and promotes relaxation while alleviating anxiety and stress.
You can massage your legs yourself by rubbing warm mustard, coconut, or olive oil on the legs and using gentle, firm strokes to rub the oil in. You can self-massage two to three times a day.
Apple Cider Vinegar
The vinegar can help to reduce pain in the legs and is especially beneficial for pain associated with arthritis. The alkalizing effect of apple cider vinegar helps dissolve uric acid crystals in your bloodstream, and it removes the buildup of toxins in connective tissues and joints. What’s more, apple cider vinegar provides a good dose of calcium, potassium, and essential minerals that help to ease inflammation and pain. You can add a cup or two of unfiltered, raw apple cider vinegar to your bathtub with warm water and soak your sore legs for half an hour, once a day. You can also mix a tablespoon or two of the vinegar in a glass of warm water, add a drop of raw honey, and drink daily.
Ginger is well-known for its anti-inflammatory and
pain-reducing properties. It can also improve
circulation and blood flow and relieve muscle pain.
Use ginger oil to massage your legs two to three times
a day or drink ginger tea several times a day – but
make it fresh by simmering fresh slices of ginger in a
cup of water for 10 minutes and adding raw honey
and lemon for flavor.
Tart Cherry Juice
If your leg pain stems from strenuous activity, poor circulation, and general muscle soreness, try drinking tart cherry juice. Tart cherries have tremendous anti-inflammatory and antioxidant properties that can both prevent and treat soft tissue pain. Either drink a cup of the juice once a day or eat half a cup of fresh, organic cherries.
A potassium deficiency can contribute to leg pain. It is an essential nutrient for optimal nerve and muscle functioning and it prevents dehydration. To get enough potassium in your diet, eat foods such as sweet potatoes, baked potatoes, plums, bananas, prune juice, tomato juice, and raisins.
If you have leg pain, it’s worth having your vitamin D levels checked. Vitamin D can help to ease leg pain and regulate phosphorus and calcium which are both essential for proper muscle and nerve functioning.
To combat leg pain, try to expose your body to early morning sunlight for about 15 minutes per day and include foods rich in vitamin D in your diet, such as fortified milk, salmon, mackerel, sardines, cereal, and orange juice.
Lemons are a fantastic source of antioxidants that help to relieve leg pain and maintain your body’s pH levels which also prevents inflammation. Add the juice of a lemon and a drop of raw honey to a cup of warm water and drink daily, or mix equal amounts of castor oil and lemon juice and massage into your legs a few times a day.
Wear Cotton Compression Socks
Cotton compression socks have all the advantages of regular compression stockings and the advantage of being made of natural cotton fibers that are naturally breathable and anti-allergic. High-quality cotton compression stockings such the ones manufactured by SocksLane specifically for women, allow you to enjoy all the benefits of compression technology such better blood flow and tissues oxygenation.
SocksLane women compression socks are available in several trendy models and they actively supporting your lower legs when working, traveling or relaxing without looking like medical socks.