10 Tips for Leg Pain Self-Care

We depend on our legs for complete mobility and autonomy yet it’s very easy for us to take them for granted. We are reminded of how important they are when we feel pain or our daily routine is hampered by a temporary injury. They deserve better care and take only a small amount of effort to keep them healthy. Here are 10 simple and effective ways to care for them:

Elevate and use a cold compress

Prop your legs up a pillow or chair after exercising or standing all day for 10 to 20 minutes. This helps control swelling and allows your feet to rest. If you experience any leg pain, apply a cold compress to reduce the pain and numb the affected area. If you’re using ice cubes or a gel compress, remember to wrap them in a thin cloth to protect your skin.

Get a massage

Massage helps promote faster recovery from muscle damage. Studies show ten minutes of massage therapy can re-attune inflammatory signals from exercise-induced damage. Massage also improves circulation and promotes relaxation by alleviating anxiety and stress.

You can also massage your gams by using firm strokes to rub-in your favorite body oil or lotion after bath or working out.

Just add turmeric

Beauty routine. Turmeric is a natural antioxidant with powerful anti-inflammatory properties. You can make a turmeric mask from turmeric powder and oil of your choice, we recommend organic virgin coconut oil. Mix a teaspoon of the powder with oil to create a paste and apply to your legs. This also makes a great face mask so mix enough to power-up your beauty routine! Leave the mask on for 20-30 minutes and rinse with warm water.

Health tip: Start your day with a glass of room temperature water and half a teaspoon of turmeric powder before eating or drinking anything else. This helps our bodies detoxify and promotes proper blood circulation. You can also boil fresh turmeric and drink as a tea beverage.

And some ginger

Ginger is well-known for its anti-inflammatory and pain-reducing properties. It promotes circulation and relieves muscle pain. Use ginger oil to massage your gams 2 to 3 times a day or drink ginger tea several times a day by boiling fresh slices of ginger in a cup of water for 10 minutes. Ginger has a very strong taste so start with a slice per cup. You can also add raw honey and lemon juice to make it more palatable.

How about some lemons

Try adding lemon water to your daily habit. Lemons are rich in antioxidants that help relieve leg pain and maintain your body’s alkaline levels, which helps prevents inflammation. Juice one lemon and mix it with 1 litre of water. You can drink this throughout the day or at one go.

Or some tart cherry juice

If your leg pain stems from strenuous activity, poor circulation and general muscle soreness, try drinking tart cherry juice. Like turmeric and ginger, tart cherries have potent anti-inflammatory and antioxidant properties that prevent and treat soft tissue pain. You can drink a cup of juice or eat half a cup of fruit once a day.

Have some apple cider vinegar a day to keep the pain away

Apple cider vinegar, or ACV, can help reduce pain in the legs, especially pain associated with arthritis. The alkalizing effect of ACV helps dissolve uric acid crystals in your bloodstream, reducing the build-up of toxins in connective tissues and joints. It also provides a good dose of calcium, potassium, and essential minerals that help ease inflammation and pain. Mix a cup or 2 of raw ACV with warm water and soak your gams 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.

Magnify your Magnesium

Add more magnesium-rich foods to your diet to help reduce swelling, such as:

  • Soymilk
  • Bananas
  • Whole grains
  • Tofu
  • Pumpkin seeds
  • Green leafy vegetables
  • Walnuts

Pump up your potassium

Potassium is an essential nutrient for optimal nerve and muscle function. A deficiency can lead to dehydration, increasing your risk of cramps during hot weather, while exercising or just going about your daily activities. To get enough potassium in your diet, eat food rich in Potassium such as sweet potatoes, baked potatoes, plums, bananas, prune juice, tomato juice and raisins.

Get enough Vitamin D

If you have leg pain, it’s worth having your vitamin D levels checked. Vitamin D helps ease leg pain and regulates phosphorus and calcium, which are essential for proper muscle and nerve functions. Try to get 6-15 minutes of sunlight either early in the morning or at noon (10AM-3PM). You can include foods rich in vitamin D in your diet, such as fortified milk, salmon, mackerel, sardines, cereal and orange juice.

Use Epsom salts

Epsom salts are full of magnesium, an essential electrolyte that works to regulate nerve signals in your body. It also works as a muscle relaxant and helps reduce pain, swelling and inflammation. Add a half cup of Epsom salt to your bath and soak in the tub for 15-20 minutes. If you don’t have a tub, you can mix some Epsom salt with warm water in a basin for a DIY foot spa. You can also replace your favorite body scrub with Epsom salts for a healthy and energizing scrub 2 to 3 times a week.

Wear Cotton Compression Socks

Cotton compression socks combine the benefits of regular compression stockings and advantage of natural cotton fibers, which are naturally breathable and hypoallergenic. SocksLane manufactures high-quality cotton compression socks specifically for women, allowing you to enjoy all the benefits of compression technology such better blood flow and tissues oxygenation, while making sure you are comfortable all day long. They have an array of stylish designs so you feel and look great while wearing them!

Proper care for our legs requires minimal effort but the value a healthy pair adds to the quality of our lives is infinite. So let’s start giving our legs more TLC because doing so is as easy as 1-2-3.

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