We may not think about it too often, because walking becomes second nature after a certain point, but the task of the legs isn’t an easy one. After all, the legs do support the entire weight of our bodies—which isn’t necessarily a light load to carry. Tired legs greatly can reduce the comfort of movement, and the symptoms can present as fatigue, swelling, and pain. But fortunately, there are ways of combating leg fatigue so we’re giving you the best methods.
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How to soothe tired legs at home
Pain felt in the legs or feet can stem from many causes. It can even cause pain in the muscles and tendons, which is commonly related to a sedentary lifestyle. However, most discomfort and pain in the legs and feet can be relieved in simple ways.
Not your usual leg lift
The easiest method to do in a relatively short time is by lifting the legs, which helps bring relief to the legs and feet. Start by lying flat and raise the feet above the level of the head (you can prop them up with a pillow). This position helps with the proper circulation of blood and lymph, which will aid in eliminating swelling, pain, or discomfort.
Keep it cool
Warm baths can be soothing, but cool water likewise has a relaxing effect on tired legs and feet. The colder the temperature, the better! Low-temperature water improves the circulatory system so that the legs and feet receive the correct amount of oxygenated blood, reducing swelling. So if you have the opportunity to take a dip in the pool or wade around in the ocean—go for it!
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Otherwise, the alternative is a cold bath with some soothing additives. To your bath, add some Epsom salts, a few drops of essential oils, and soak your legs. This combo will help relax the muscles and loosen stiff joints. We recommend using lavender oil, peppermint oil, rosehip oil, or bergamot oil for their anti-inflammatory and pain-relieving properties.
Cooling creams with ingredients dedicated to reducing leg swelling can additionally bring relief to tired feet. There is a wide variety of creams that aim to reduce swelling, improve blood supply, and ensure the proper functioning of the muscles. These can come in the form of creams, ointments, or gels.
But if you need immediate help for sore legs or feet, ice packs can be a simple and effective way to reduce swelling. This is especially helpful if the swelling is caused by wearing uncomfortable shoes, for example. If you don’t have an ice pack—no worries. Just use a bag of frozen vegetables as a compress.
Regular exercise is key
So far, we’ve covered some of the best at-home methods for quickly getting rid of pain and swelling. But the only thing better than treatment is prevention, so it’s worth focusing on regular physical exercise. Exercises performed regularly can often help with leg pain by improving the circulation of the lymph. Biking, both regular and stationary, is a particularly great option to try.
Massage it out
Leg and foot massages can also greatly relieve muscle pain localized to those areas. Massages can be performed using a number of different techniques, and you can even do them at home to some extent, either with your hands or through the help of a handheld massager.
But of course, the best option for a thorough massage is to visit a professional. Massages are known to have a positive effect on muscle relaxation and additionally improve blood circulation—overall significantly improving both your physical and mental well-being.
Eating a balanced diet
An improperly balanced diet can cause a number of unfavorable symptoms, which also include leg fatigue. Eating a diet rich in vitamins that help the nerve and muscular systems is just as vital as working out! Be sure your regular intake includes vitamins A, B, C, D, and potassium.
Tired legs during the summer
On warm days, when taking a morning shower treat your legs with both hot and cold water. This will help improve the blood supply to the legs, so they’ll be better prepared for the day. If you work a job where you don’t spend a lot of time on your feet, be sure to take temporary pauses throughout the day. While sitting down, move your feet in a circular motion—it’s all about keeping the muscles moving and active!
In the evening, however, it’s better to go for a hot shower instead of a hot bath. Hot water increases the tendency to swell, especially after a long day. And in the meantime, throughout the day, you can maintain any existing pain using creams. Products specifically containing arnica and horse chestnut extracts can prevent the feeling of heaviness in the legs.
Tired legs during the winter
In the winter, we sometimes fail to give our legs and feet the same amount of TLC as during the summer months. But we should remember that our legs serve us year-round—so we should make sure to look after them year-round too. Apart from baths, creams, and massages, it’s good for tired legs and feet to get an uninterrupted flow of blood to the muscles. The gym works great for this purpose and can help keep those muscles active even during the months we’re not.