Whether you drive to work or are on your feet all day at work, it wouldn’t be surprising if your feet and legs were sore. Even a fun day at the beach or shopping with your pals can turn into a painful nightmare later that day because of the pain you may experience in your feet. Having to carry around the entire body’s weight or doing steady maneuvering can put too much strain on the muscles of your lower limbs, causing them to become sore and achy. To relieve tired legs and feet, you can try some natural remedies instead of popping painkillers every time the pain hits. Yes, it is the most convenient thing to do, especially after a long, hard day, but painkillers don’t come without side effects.
So, jump right in! This post discusses ways to relieve the soreness in your feet and legs without resorting to medication. We also talk about what may be causing the pain to get triggered and what you can do to prevent it as far as possible.
In This Article
What Causes Tired Legs?
All of us would have experienced tired legs at some point in time. Tired legs and feet are characterized by pain and soreness in the leg muscles and the feet. It can make walking difficult for you, and putting the feet down on the floor can increase the pain and also radiate it upwards towards the rest of the leg. This pain can be associated with many reasons, including:
- Exertion due to overactivity
- Sitting continuously for extended periods of time
- Uncomfortable footwear
- Nutritional deficiency
- Arthritis
- Obesity
- Old age
A few people are prone to suffer from fatigued legs due to the nature of their work, like the one that requires prolonged standing. Sometimes, repetitive tiredness in the legs can be due to an underlying muscle condition. If the pain is getting unbearable and not responding to any of the home remedies or even painkillers, consult a specialist immediately.
Whatever the cause might be, your legs need care and proper attention. Home remedies can go a long way in keeping your feet free of pain without having to rush to a pharmacy. Here are the remedies.
How To Relieve Tired Legs And Feet
- Deep Heat
- Essential Oils
- Vinegar
- Epsom Salt & Baking Soda Bath
- Peppermint Tea
- Oil Massage
- Ice Pack
- Dry Brushing
- Hot Pepper Rubs
- Elevate Your Legs
- Exercise For Tired Legs
Home Treatments For Tired Legs And Feet
1. Heat For Tired Legs
Image: Shutterstock
You Will Need
- Hot water
- A towel
What You Have To Do
- Dip the towel in hot water and squeeze out the excess water carefully.
- Place this towel on your tired legs until it reaches room temperature.
- Repeat once more.
If you have a heating pad or a hot water bottle at home, you can use that as well.
How Often You Should Do This
Use this remedy as required.
Why This Works
The heat from the hot water helps to relax the tired muscles in your legs and alleviate the pain. It also increases blood flow to the area it is applied to (1).
2. Essential Oils For Tired Legs And Feet
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You Will Need
- A bucket of hot water
- 3-4 drops of eucalyptus oil
- 2 drops of peppermint oil
- 2 drops of clove oil
What You Have To Do
- Add the essential oils to the hot water. You can use any combination of these oils for this remedy.
- Soak your legs and feet in this water for 10-15 minutes.
- Rinse your feet with plain water once done.
How Often You Should Do This
Repeat this twice or thrice a week.
Why This Works
Eucalyptus oil has analgesic and spasmolytic properties that help relieve the pain (2). Similarly, clove oil contains pain-relieving compounds (3). Peppermint oil can relieve the fatigue with its anti-inflammatory properties (4).
Caution
Make sure the water is at a bearable temperature and not scalding hot.
Stylecraze TriviaAustralian aboriginals used to use eucalyptus oil as a traditional remedy to treat body pains, coughs, fever, and sinus congestion.
3. Vinegar
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You Will Need
- 1/2 cup apple cider vinegar
- A tub of hot water
What You Have To Do
- Add the ACV to the hot water and soak your legs in it for 15 minutes.
- Remove your legs and wash off the vinegar.
Also, drink one tablespoon of ACV in a glass of warm water every day in the morning. You can add some raw honey to this for taste.
How Often You Should Do This
Soak in the vinegar water every alternate day until the pain subsides.
Why This Works
Apple cider vinegar is great for treating foot ailments. It reduces the pain to a great extent and helps you get rid of any bacteria residing on your feet (5).
Related: 8 Side Effects Of Apple Cider Vinegar & How To Use It Safely
4. Epsom Salt & Baking Soda Bath For Tired Legs
Image: Shutterstock
You Will Need
- A basin
- Warm water
- 1 tablespoon Epsom salt
- 1 tablespoon baking soda
What You Have To Do
- Add enough warm water to a basin so that the entire affected leg can be soaked in it.
- To this, add the Epsom salt and baking soda, and mix well.
- Soak the affected leg(s) in this for 15 minutes.
How Often You Should Do This
Do this as and when required.
Why This Works
This remedy is sure to relieve your fatigue very soon as Epsom salt relaxes the muscles and detoxifies the body (6). Baking soda has anti-inflammatory properties that can help to reduce the tiredness. It is also very soothing for the skin (7).
5. Peppermint Tea
Image: Shutterstock
You Will Need
- A tub of hot water
- 1-2 peppermint tea bags
- A cup of hot water
What You Have To Do
- Brew some peppermint tea by steeping the tea bags in a cup of hot water for 4-5 minutes.
- Add this herbal tea to the tub of hot water and soak your legs in it.
- Continue soaking for about 15 minutes.
How Often You Should Do This
This remedy should give you instant relief. Repeat as required.
Why This Works
Peppermint has both pain and stress relieving properties. This is a great substitute if you do not have any peppermint oil available at home.
Related: 12 Health Benefits Of Peppermint Tea And How To Make It
6. Oil Massage
Image: Shutterstock
You Will Need
- 2-3 tablespoons of olive oil
- 2 drops of lavender oil
- A drop of chamomile oil (optional)
- A drop of geranium oil (optional)
What You Have To Do
- Warm up the olive oil lightly and add the essential oils to it.
- Mix well and massage the affected legs and feet with this. Use as much pressure as you can bear.
- Leave the oil on overnight.
How Often You Should Do This
Oil massages can be repeated once or twice a week to keep leg pain at bay.
Why This Works
Oil rubs are effective in stimulating circulation to the feet, thus relieving pain and stress in the muscles (8).
Related: 15 Body Massage Oils And Their Benefits
7. Ice Pack
Image: Shutterstock
You Will Need
- Crushed ice
- A plastic bag (preferably ziplock) or a towel
What You Have To Do
- Take the crushed ice in the plastic bag or towel and place it on the affected area.
- Massage the affected area with the ice pack using circular motions.
How Often You Should Do This
Use an ice pack whenever you feel any pain or tiredness in your legs and feet.
Why This Works
Placing ice packs on tired or sore muscles helps in easing the swelling and pain by soothing the nerves (9). This remedy is sure to provide you relief.
8. Dry Brushing
Image: Shutterstock
You Will Need
A soft bristled body brush
What You Have To Do
- Brush your legs, starting from the feet, going upwards, and then towards the feet.
- Keep brushing for 10-15 minutes.
How Often You Should Do This
This can be repeated every day.
Why This Works
Dry brushing increases circulation. It also invigorates the muscles and soothes them, thus reducing the pain and fatigue (10).
9. Hot Pepper Rubs
Image: Shutterstock
You Will Need
- 2 oz. olive oil
- 1 teaspoon dried cayenne pepper
What You Have To Do
- Soak the cayenne pepper in olive oil overnight.
- Use a tablespoon or two of this oil to massage the tired legs and feet.
- Massage and rub for a few minutes.
- Leave it on for as long as possible.
How Often You Should Do This
Use this remedy as and when required, preferably before going to bed.
Why This Works
Capsaicin is often used to treat pain due to fatigue and tiredness. It generates heat at the site of application and alleviates the pain by depleting the pain neurotransmitter that has accumulated there (11).
Caution
Be careful while applying this oil. Do not rub your eyes your hands after applying the oil. Wash your hands thoroughly with soap and water once you are done with the oil massage.
10. Elevate Your Legs
Keeping the feet elevated helps remove considerable stress from the legs. When at home, ensure you sleep with your legs elevated on a pillow. Experts warn that crossing the legs while sitting contributes to leg fatigue. So, those suffering from tired legs are recommended to avoid this as much as possible.
11. Exercise For Tired Legs
A tired leg may not be ready for exercise. But, a massage-like exercise with a tennis ball or a rolling pin is both refreshing and soothing to the legs. Roll a pin or ball under your feet while you are sitting. This helps to relax the muscles and joints of your legs. You can also try picking up small objects with your toes to de-stress your legs and feet.
These simple remedies can help to relieve tiredness and make you feel energized in just a few hours. Opt for a remedy depending on what ingredients you have available at home. There is no need to visit a pharmacy for any special lotions or ointments. To avoid leg fatigue, certain measures can be undertaken that ensure strong and healthy leg muscles. Here are a few tips.
Tips To Prevent Tired Legs
- Vitamin D – Make sure to get enough vitamin D through sun exposure or your diet. This key vitamin helps to maintain healthy bones and muscles, and its deficiency can cause fatigue in muscles and also pain. If your vitamin D levels are low, you can opt for supplements that will help to regain optimum levels and get relief from the continuously tired legs (12).
- Wearing the right footwear that will give your feet ample support makes a lot of difference. Invest in a good pair of sports shoes, especially if your job involves standing for longer durations.
- Exercise regularly to keep your bones and muscles in optimal health. It can be as simple as brisk walking every day for 30 minutes. You do not need to exert yourself with strenuous weight training exercises.
- If you are obese, losing some of the excess weight will have a great impact when it comes to keeping your legs energized. Follow a healthy diet and workout regularly to keep your weight in check.
- Avoid crossing your legs for long periods.
- If you have a desk job, take regular breaks to stretch out your leg muscles with simple walks around the office compound.
- Drink 8-10 glasses of water every day to ensure healthy circulation of the body fluids.
Stylecraze SaysYou may wear compression socks or stockings to increase the blood flow to the lower body. This may help keep your legs from getting tired.
Apart from the remedies and tips mentioned above, you can also opt for alternative therapies, such as acupressure, to get relief from tired legs. Read on to know more about this.
Acupressure Points For Tired Legs
When compared to your legs and feet, your arms and hands receive a healthier flow of blood as they are closer to the heart. To improve blood flow to the other extremities and relieve tiredness, you can activate certain pressure points according to acupressure, the Chinese alternative therapy. Some of the key acupressure points for tired legs are:
- Spleen-12 (SP-12) – located in the pelvic region, just where your thigh joins the trunk
- Bladder-40 (BL-40) – located behind the knees, in the crease of the knee joints
- Stomach-36 (ST-36) – located about four fingers below the knee cap, about an inch to the right of your shin bone
Applying pressure on these points can stimulate circulation to your legs and relieve all fatigue, pain, and muscle spasms. If you are not familiar with acupressure, consult a specialist before trying this at home.
Whether your work makes you stand on your feet all day or you have had a busy day of hectic shopping, the above-mentioned remedies can help relieve tired legs and feet. Oil massage, Epsom salt bath, dry brushing, deep heat, or even an ice pack can help you relieve the soreness and get some comfort. Keeping your legs raised and rested with mild timely stretches would help ease your muscles and improve blood circulation. Regular exercise, losing some weight, acupressure, and avoiding long sitting hours can help build the strength and stamina of your legs so they don’t tire as easily.
