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10 Tips to Naturally Relieve Tired Legs

| Reading time 7 Minutes

Fatigue in your legs can feel like you’ve run ten kilometres, while in reality you haven’t moved that much. Or, maybe you have. Whatever the cause, in this article you will find 10 tips to naturally relieve tired legs.

Why are my legs so tired?

relieve tired legs

Addressing tired legs involves understanding that the causes can vary widely among individuals due to differences in physiology and lifestyle. Identifying the specific factors affecting you is key to finding effective solutions. Take proactive measures, including physical activity if appropriate, to rejuvenate your legs and restore vitality.

  • (Chronic) stress. Too much stress can lead to a variety of health problems. It can cause tired legs due to muscle cramping, poor circulation, and lack of rest and recovery. Stress also increases susceptibility to pain.
  • Overexertion. Did you walk too much, sit, or stand for too long? Excessive physical activity, including at the gym, can lead to muscle fatigue in your legs.
  • Lack of exercise. A lack of exercise can equally lead to cramped muscles or fatigue. If you sit a lot or have been sick for a while, your hamstrings may seem to have suddenly shrunk. This is because your muscles have become weaker and your blood circulation has decreased.
  • Poor blood circulation. Poor blood circulation can come not only from lack of exercise, but also from peripheral arterial disease (PAD), where blood vessels are constricted.
  • Muscle cramps. Muscle cramps in your legs can occur due to dehydration, excessive physical exercise, or underlying medical conditions.
  • Poor posture. Poor posture can lead to excessive pressure on certain muscles and joints, which can eventually lead to fatigue and discomfort in your legs.
  • Underlying medical conditions. There are medical conditions that can cause leg fatigue, including venous insufficiency (when the veins stop working properly), neuropathy, arthritis, and fibromyalgia.
  • Poor diet. An unbalanced diet can lead to deficiencies in nutrients essential for muscle function and energy production, which can cause heavy and tired legs.

How functional mushrooms can help with tired legs

lion's mane to relieve tired legs and fatigue

For centuries, functional mushrooms like Cordyceps, Lion’s Mane, Chaga, Reishi, and Turkey Tail (known as ‘gewoon elfenbankje’ in Dutch) have been revered in traditional Chinese medicine for their health-supporting properties. Now, their benefits have proliferated into the Western world through optimized mushroom supplements.

Each mushroom boasts unique uses and qualities, extensively detailed on our blog. But how do these functional mushrooms alleviate and prevent leg fatigue? Let’s delve into that now.

  • Anti-inflammatory properties. All the aforementioned functional mushrooms exhibit potent anti-inflammatory properties. Given that inflammation often contributes to leg fatigue and pain, incorporating mushroom supplements can effectively combat inflammation-related issues (1).
  • Enhanced blood circulation. Cordyceps, in particular, is renowned for its ability to improve blood circulation. Optimal blood flow is crucial for ensuring muscles receive sufficient oxygen and nutrients. Cordyceps is also renowned for its fatigue-fighting abilities, as research suggests it can delay fatigue onset during physical activities and sports (2, 3).
  • Adaptogenic properties. All functional mushrooms have adaptogenic properties. This means that they can improve the body’s ability to regulate stress. (Chronic) stress can be a major cause of leg fatigue, so reducing stress using adaptogenic mushrooms can help reduce it.

You may also combine mushroom supplements, as long as you do not exceed the recommended daily amount (two capsules per day). Read more about what the best combinations of mushrooms are and what issues they can help with.

10 Tips to reduce leg fatigue

how to reduce leg fatigue

Besides mushroom supplements, the following tips can also help against heavy, tired legs.

1. Food as medicine to relieve tired legs

Eat a balanced diet with plenty of vegetables, fruits, whole grains and lean proteins. Nutrients such as magnesium, potassium and calcium are important for muscle function and can help reduce leg fatigue.

2. Move your body in a gentle way

Make time daily for light exercise, such as walking, cycling or swimming. This helps strengthen the muscles in the legs and promotes better blood circulation.

3. Take time to stretch your legs

Take regular time to stretch, especially after prolonged sitting or standing. Focus on stretching the leg muscles to reduce tension and relieve fatigue.

4. Give yourself a massage or get a massage

Give yourself a relaxing massage regularly or book a professional massage. Massage helps remove toxins in the body and improves blood circulation.

5. Make use of heat and cold therapy

Alternate heat and cold therapy to soothe tired muscles. For example, take a hot bath or use a heat pillow to reduce muscle tension, followed by applying a cold compress to reduce inflammation.

6. Wear compression stockings

Wear compression stockings to improve blood circulation and reduce swelling in the legs. This can be especially useful for people who have to stand or sit for long periods of time.

7. Drink enough water

Make sure you drink enough water throughout the day. Good hydration helps prevent muscle cramps and promotes healthy blood circulation.

8. Raise your legs

Raise your legs regularly to improve blood circulation and reduce swelling. This is especially nice to do at the end of the day or after prolonged standing.

9. Avoid prolonged sitting or standing

Try to avoid long periods of sitting or standing. If you have a sedentary job, get up regularly (preferably every half hour) and walk around for a while. If you stand a lot, try to take regular breaks to sit and relieve your legs.

10. Try some yoga

Relaxation techniques, such as yoga, meditation or deep breathing, are hugely effective in reducing stress and releasing muscle tension.

Organic mushroom supplements for a vital life

At MushPeak, you will find functional mushroom supplements of the highest quality. For this, we use only organic fruiting bodies that have been soaked under strict controls. To ensure our quality, we (as the only mushroom shop in Europe!) have the supplements tested by external third-party laboratories. You can find these results on our product pages.

Discover our mushrooms!

Read more about medicinal mushrooms

Disclaimer

Supplements should not be used as a replacement for a diverse diet, a healthy lifestyle, or as a treatment for any medical condition. Keep this product out of the reach of children. If you are ill, pregnant, or in doubt, always consult with your healthcare provider. The information provided on this website is intended for general informational purposes and should not be considered as medical advice. While traditional Chinese medicine has a history spanning thousands of years and has been tested on numerous individuals, MushPeak does not make claims indicating the proven medicinal properties of herbs or mushrooms, in accordance with current EU legislation. Detailed information about mushrooms is available from publicly accessible sources on the Internet. Please feel free to contact us with any questions.

References

  1. Bin Du, Fengmei Zhu, & Baojun Xu. (2018). An insight into the anti-inflammatory properties of edible and medicinal mushrooms. Journal of Functional Foods, 47: 334-342. https://doi.org/10.1016/j.jff.2018.06.003
  2. Chai X., Pan M., Wang J., Feng M., Wang Y., Zhang Q., & Sun Y. (2022). Cordycepin exhibits anti-fatigue effect via activating TIGAR/SIRT1/PGC-1α signaling pathway. Biochemical and biophysical research communications, 637, 127-135. https://doi.org/10.1016/j.bbrc.2022.11.010
  3. Hirsch K., Smith-Ryan A., Roelofs E., Trexler E., & Mock M. (2017). Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. Journal of Dietary Supplements, (14)1, 42-53. 10.1080/19390211.2016.1203386
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