Stress is present everywhere in modern society and negatively affects people in different ways, affecting the musculoskeletal system as well. It has been found that it increases muscle tension, alters blood pressure and also acts on the release of various hormones and neurotransmitters. Walking is a simple, natural, and inexpensive way to deal with stress, although it can leave tension or discomfort in your legs, especially if you are not trained. There are many ways to relieve leg pain, either with home remedies or by going to your doctor for treatment.
Steps
Part 1 of 3: Home Remedies
Step 1. Raise your legs when you rest
One of the causes of pain is overuse of the legs and the swelling that comes with it. Lift your feet while relaxing at home to reduce the negative effect of gravity, thus allowing blood and fluids to drain from your legs and return to your body. Also remove the stockings or tights to reduce swelling, so as to give even more relief to the lower limbs.
- It is a good idea to elevate your legs to heart height or even higher to promote circulation.
- Place them on a soft pillow while you lie down on a sofa, but don't block blood circulation by crossing your legs or ankles.
Step 2. Take a bath with Epsom salts
Soaking your legs in a warm solution of water and Epsom salts helps to significantly reduce pain and swelling, especially if the discomfort is due to muscle tension. The magnesium present in the salt helps to relax the muscles. Avoid making the water too hot (so you don't get burned), but make sure it's at the highest temperature you can tolerate; in fact, the hotter it is, the more effective the action of Epsom salts. Do not soak the limbs for more than half an hour, because the salt tends to absorb the liquids present in the body, with the risk of dehydration.
- If the swelling is particularly severe, take an ice bath after the salt bath until the legs start to go numb (about 15 minutes).
- When finished, remember to always dry your feet thoroughly, so as not to slip and fall.
Step 3. Do some stretches
If you have been walking a lot, tension in your legs could be caused by muscle strain. A little light stretching helps in case of slight muscle tension, as it relieves contracture and improves blood circulation. The three main muscle groups you should focus on are the calves, quads, and hamstrings. In general, you should hold the stretch position (without bouncing) for about 30 seconds. Repeat the stretches three to five times a day, until the discomfort in your legs subsides.
- For quadriceps stretches, lean against a wall, bend the knee, and try to pull the foot so that the heel touches the glute.
- To stretch the hamstring muscle, stand upright, bend at the hips and try to touch your toes.
- If you do some warm-up and leg stretching before walking or doing other sporting activities, you can avoid some injuries, such as jerks, sprains, and cramps.
Step 4. Take the medications
Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or aspirin, are short-term solutions that help you manage tension, pain, or inflammation in your lower limbs. Keep in mind that these medicines can be aggressive to the stomach, kidneys and liver, so do not take them for more than two consecutive weeks.
- The correct dosage for adults is typically 200-400 mg orally, every four to six hours.
- Alternatively, you can take over-the-counter pain relievers, such as acetaminophen (Tachipirina), to soothe your legs, but never take them with NSAIDs.
- Be careful not to take medications on an empty stomach, as they may increase the risk of ulcers.
Step 5. Change your shoes
If they don't fit properly and / or are too heavy, they can contribute to tired and sore legs. For this reason, make sure you wear stable, lightweight shoes that fit well with your work, sport or activity. Avoid those that have a heel that is 1.3 cm taller, as they cause compression in the toes and create more tension in the calf muscles and the Achilles tendon. If you are a competitive runner, replace your footwear every 560-800km or every three months, whichever comes first.
- Remember to always fasten your shoes firmly, as when they are loose they can put more tension in the lower leg muscles.
- Minor injuries, such as periostitis, are often caused by walking (or running) on uphill, steep terrain, or hard surfaces, such as asphalt or concrete. For this reason, change the path or type of surface you walk on; for example, choose grass or dirt.
Step 6. Lose weight
By losing weight you avoid different types of musculoskeletal problems, because you reduce the pressure on the bones / muscles of the feet and lower leg area. Most women should consume fewer than 2,000 calories a day in order to lose some weight each week, even if they only have a little light physical activity. Men should be able to lose weight by consuming less than 2200 calories per day.
- Opt for lean meat and fish, whole grains, fresh vegetables, and lots of water for best results in your weight loss goal.
- Many overweight people have flat feet and tend to suffer from overpronation at the ankles; in this case, it is essential to choose footwear that has excellent support for the arches.
Part 2 of 3: Alternative Treatments
Step 1. Get a leg massage
See a therapist who can give you a thorough leg massage, focusing primarily on your calves, shins, quadriceps, and hamstrings. The massage reduces muscle tension and inflammation, helps break down scar tissue, and improves blood circulation. The massage therapist should start near the inner thigh area, working gradually towards the foot and then again throughout the leg to promote lymphatic drainage.
- Ask the therapist to use essential oils (such as lavender) on the legs, as they help calm you down and relieve tension.
- Always drink plenty of water immediately after the massage to expel inflammatory substances, lactic acid and toxins from the body. If not, you may experience a headache or mild nausea.
Step 2. Evaluate acupuncture
This practice consists of inserting very fine needles into certain energy points under the skin, with the aim of reducing pain and inflammation. It is an effective therapy for stress and discomfort in the lower limbs, especially if it is done as soon as symptoms appear. Acupuncture, based on the principles of traditional Chinese medicine, acts on the release of various substances in the body, including endorphin and serotonin, which reduce pain and stress.
Find a qualified and licensed professional or ask friends to recommend one. Make sure that he has completed nationally accredited studies, that he has successfully taken the final exam and that he can legally practice this profession
Step 3. Put on custom orthotics
If you have flat feet or periostitis and spend a lot of time on your feet or walk a lot, consider putting them in your shoes. The insoles are custom-made insoles that support the arch of the foot and promote better biomechanics when standing, walking or running, as well as preventing the build-up of tension in the leg muscles. In addition, they reduce the risk of developing certain problems in the joints, such as the ankles, knees and hips.
- Among the professionals who can make custom insoles are podiatrists, some osteopaths and chiropractors.
- As an alternative to these customized supports, you can consider wearing standard orthopedic soles to insert into shoes; they are significantly cheaper and can offer quick relief.
Step 4. See a physical therapist
He will be able to show you some specific, personalized stretching exercises and propose others to strengthen your legs; in addition, if necessary, you can treat muscle pain with electrotherapy, such as ultrasound or muscle electrostimulation. They may also develop a targeted exercise program / routine to help you lose weight, which in turn helps reduce muscle tension.
- It is often necessary to undergo physiotherapy for two or three sessions a week for six months, before seeing any improvement in musculoskeletal problems.
- In addition to walking, great leg strengthening exercises are cycling, roller skating, beach volleyball, swimming, and weight training.
Part 3 of 3: Resolve Complications
Step 1. Contact a chiropractor or osteopath
If your leg pain is chronic, gets worse when you walk, or is particularly severe, you should be examined by a professional. The chiropractor and osteopath specialize in spinal disorders and their intervention focuses on restoring normal mobility and function of the intervertebral joints through manipulation. Spinal problems, such as a herniated disc, "pinched" nerves or degenerative arthritis, can cause pain, numbness, and / or weakness in the legs, preventing walking.
- While a single session is sometimes enough to resolve the problem, in most cases two or three treatments are required before significant results are noticed.
- These professionals can use different techniques and therapies that are more geared towards resolving muscle tension, which may be more suitable for your lower extremity problems.
Step 2. See a specialist doctor
It may be necessary to see an expert to rule out other more serious causes of chronic leg problems, such as diabetic neuropathy, venous insufficiency (the venous valves in the calves are unable to close properly), stress fracture of the tibia, infections, bone cancer, chronic exertional compartment syndrome (swelling of the lower leg muscles) or popliteal artery entrapment syndrome. Obviously, these conditions are not common causes of tiredness and pain in the legs, but if home care and conservative therapies are not effective in relieving discomfort, you need to consider the possibility of a more serious problem.
- X-rays, bone scan, magnetic resonance imaging, computed tomography, ultrasound and nerve conduction studies are all diagnostic tests that professionals can use to more accurately define your leg problem.
- Your GP may also order a blood test to rule out diabetes, inflammatory arthritis, and a bone infection.
- You should wear graduated compression stockings if the veins in the lower leg area are weak or you suffer from insufficient venous return.
Step 3. Contact a mental health doctor
If life causes you excessive stress that affects the musculoskeletal system and / or emotional state to the point of causing health problems, you should contact a psychotherapist. In addition to relieving stress, anxiety and depression, cognitive behavioral therapy also acts positively on musculoskeletal pain.
- Sometimes, psychologists recommend mood-modifying medications, such as antidepressants, which also have a positive impact on the musculoskeletal system.
- Other more natural practices that help relieve tension are meditation, yoga, tai chi, and deep breathing exercises.
Advice
- Lift your feet when watching television. By doing this, you improve circulation in your legs and minimize the risk of blood clots and varicose veins.
- Do not wear flip-flops to walk for a long time or to carry out any sporting activity. They do not absorb enough impact energy (which is transferred to the feet and legs) and do not provide support or protection to the arches.
- A diet low in minerals can negatively affect muscle performance. It is necessary to take an adequate amount of calcium against contractures, while magnesium is useful for muscle relaxation.
- Try to drink more water before going for a long walk, as dehydration usually leads to muscle cramps.
- Stop smoking, as it impairs blood circulation, depriving muscles and other tissues of the oxygen and nutrients they need.
