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AT-HOME PHYSICAL THERAPY FOR TREATING LEG PAIN


Everyone experiences leg pain at some point in their life. Due to this worsening pain, daily activities become a hassle. There are multiple causes of leg pain. Whether it happens due to chronic illness or severe trauma, it is easily treated by physical therapy.


Leg Exercise
Leg Exercise


There are many causes of leg pain. These causes relate to muscles, joints, nerves, or soft tissue injuries. Sometimes repetitive stress during play also causes leg pain. The treatment plan depends upon the underlying cause of the leg pain.


Physical therapy involves a set of exercises that can be performed under the supervision of a therapist. You can also perform home gym exercises like running workouts or stretching to ease pain and strengthen your leg muscles.


What can you do for leg pain at home?


Leg pain affects people of all age groups, which not only causes discomfort but also disturbs activities of daily living. You can relieve minor pain with rest, but in severe cases, you need medical treatment combined with other therapies.


The following options are available to treat leg pain at home:


Rest:


Leg pain occurs due to strenuous activities. That is why rest is compulsory to allow your muscles to heal properly. Resting also reduces pain and makes your mood fresh. So what are you waiting for? Turn the alarm off, and enjoy a nap.


Heat:


Sometimes your muscles get tired after running or doing extra kicks at the gym. In this regard, warming the area helps to ease tightness and pain. Use a heating pad for 10 to 15 minutes on your leg as it relates to your muscles.


Cold therapy:


Inflammation occurs due to muscle injury after a workout or fracture. Cold therapy helps to decrease inflammation by reducing blood flow to the injured area. Use ice cubes wrapped in a towel and hold them for 5 to 10 minutes. Repeat it a few times a day.


Water:


Sometimes dehydration is the leading cause of leg pain. This can easily be prevented by drinking water throughout the day. Instead of drinking caffeine or alcohol, you can drink mineral or spring water containing essential electrolytes.


Nutrient-rich diet:


You can treat your leg pain by adding potassium and magnesium to your diet. Because their deficiency causes severe leg pain. Bananas, baked sweet potatoes, whole-grain, yogurt, tomato juice, and fish are rich in these nutrients.


Salt Bath:


Have you ever heard about Epsom salt baths? Well! It is not a mystery. This salt contains magnesium, an essential nutrient that eases leg pain. Add half a cup of Epsom salt in lukewarm water and soak the inflamed area for 15 to 20 minutes.


Physical therapy:


Physical therapy is one of the best treatments for leg pain. Low-impact exercises like running workout help increase blood circulation and subside the pain. You can perform stretching and strengthening exercises that lengthen your muscles and boost bone density.


Yoga:


You can perform therapeutic exercises for leg pain. Holding a specific position for a few seconds while breathing normally helps to open new energy channels and maximize muscle recovery. Qi Gong also helps to relieve leg pain, especially during pregnancy.


Massage:


Massage is one of my favorite home treatments for leg pain. It helps to increase blood circulation, ease knots and break adhesions. If you experience night leg cramps repeatedly, massage your legs with mustard oil, and you will feel relaxed.


Acupressure Therapy:


Acupressure therapy is a technique used to apply pressure on specific points in the body to reduce pain. These are tender points. Putting pressure on them for a few minutes helps to relieve pain.


How do you do physical therapy at home for your legs?


Do you feel numbness, tingling sensation, or restlessness in your legs? Don't worry. Physical therapy helps you in reliving all your symptoms and provides comfort. It strengthens weak muscles, enhances your endurance, and enables you to work.


Some of the best exercises for leg pain are:


  • Knee extension: Sit on a chair or table, and bend your knees at 90 degrees. Straighten your leg as possible. Hold it for a few seconds and do maximum repetitions.


  • Single-leg squat: Stand on one leg and push the hip backward. Lower your body while bending your one knee in a squat position, then return to normal.


  • Bridging with the help of a ball: Lie on your back and bend your knees. Hold a ball or pillow between them. Contract your abdomen while squeezing your glutes and lifting the 1hip.


  • Bridging with single-leg: Lie on your back with your knee at 90 degrees. Lift your one leg by pushing your hip up and squeezing your glutes. Hold it for a few seconds.


  • Stretching: Stretching the calf, hamstrings, and quadriceps muscles for a few seconds help to release tension. It also increases mobility and flexibility.


  • Running workout: Leg pain is common in those who sit at the computer for long hours. A workout helps ease pain by improving blood circulation and strengthening weak muscles.

Can physical therapy help with leg pain?


Physical therapy is the most effective and standard treatment for achy legs. Whether a specific trauma or injury causes pain, you can get rid of it. Physical therapy uses various therapeutic techniques along with physical movements.


Exercises are designed according to the underlying cause of the pain. You can perform these exercises under the supervision of your therapist. The best part of this treatment is that you can also perform home gym exercises.


What is the best exercise for leg pain?


Several exercises are included in the list of the best exercise for leg pain, but I experience the wonderful results of stretching exercises. It causes the loss of the correct muscles and reduces pain, swelling and inflammation.


Leg Stretch
Leg Stretch


Stretching exercises also help to improve the mobility and flexibility of the joint. If you feel fatigued after a hectic day, simply stretching the calf for a few seconds relieves you. The best stretching exercises include.


  • Calf stretch: Sit on the floor with outstretched legs. Gently pull the foot towards you. Hold it for a few seconds, and then relax.


  • Hamstring Stretch: Lie on the table with the hip of the table. Hold one knee with the chest while putting pressure on the other leg by moving backward. Hold it for a few seconds and relax.


  • Quads stretch: Lie on your stomach and try to lift your one leg backward; this gives stretch to the quads. Hold it for a few seconds, and then relax.


  • Knee to chest stretch: Lie on your back with extended legs. Bring your knees to your chest and hold them there for a few seconds. Then release and repeat.

Final Verdict:


Leg pain is increasing daily in kids, young or older adults. Over-the-counter medication provides temporary relief, but physical therapy treats leg pain permanently. You can perform these exercises at the clinic or home, seeing incredible results within two weeks.



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