
Stretching your hamstrings and calves can prevent loss of flexibility as you age.
Losing some leg strength is a normal part of aging. Pinched nerves, not drinking enough water and medical conditions like diabetes contribute to loss of strength, spasms, poor flexibility, numbness and pain.
These leg problems affect quality of life.
“Poor balance and falls are a huge concern,” said Heather Nelson, a Marshfield Clinic Health System physical therapist. “Some people think they can’t do anything about poor balance, but you can improve your balance. You want to do everything you can to avoid falls.”
Weakness, numbness, pain and poor flexibility can affect your life in other ways. They may keep you awake at night, make activities like grocery shopping more difficult and stop you from attending social events.
Leg exercises to improve flexibility and strength
Taking steps to improve your leg function will improve your quality of life.
These five basic leg exercises and stretches are a good place to start. Hold onto a railing or another sturdy object during the exercises for support. Perform two sets of 10 strength exercises three times a week. Hold stretches for 30 seconds and perform twice a day.
If you are not currently exercising or have concerning health issues, Nelson recommends checking with your doctor prior to starting an exercise routine.
1. Aerobic exercise
Walking, stationary cycling and water aerobics are good low-impact options to improve blood flow and leg strength. Try to exercise for 30 minutes five days a week or work your way up to exercising that much. Wear comfortable shoes that fit well to avoid blisters.
2. Heel raises
Decreased calf strength is common in people who have decreased balance or issues with calf spasms. Stronger calves improve balance and help prevent falls. Heel raises are a good way to strengthen your calves. Stand with your feet shoulder width apart and slowly raise your heels off the floor.
3. Calf stretch
Stretching after exercise is important to improve mobility and prevent cramps or spasms. Place both hands on a wall in front of you, extend one leg behind you, and bend your front leg. Press your heels to the floor until you feel a stretch in your back calf.
4. Hamstring stretch
Tight hamstrings and calves often go together. Stretch these muscles by placing one heel on a step in front of you and leaning forward until you feel a stretch in the back of your thigh.
5. Tandem balance exercise
Stand with one foot in front of the other in a heel-to-toe position. Hold this position for 30 seconds before switching feet.
If you have significant weakness or numbness or cannot walk without an assistive device, Nelson recommends talking to your doctor before performing the exercises.
Physical therapy or community fall prevention programs provide a safe, supervised exercise setting.
“A physical therapist will customize an exercise program that is tolerable, useful and safe for you,” Nelson said. “Your therapist will look at your strength, flexibility and balance to create your program and make changes as you improve.”
More ways to increase leg function
Drinking 64 ounces of water is one of the most important things you can do in addition to stretching and strengthening to help your muscles work properly.
“Not drinking enough water can cause your muscles to feel tight and spasm,” Nelson said.
Applying heat can be helpful to loosen your muscles during a spasm.
If your balance, weakness, pain or numbness worsen, you experience slowly healing wounds or your legs feel cold compared to the rest of your body, see your doctor.
Related Shine365 posts
Simple tips to reduce falls at home
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Glad to see ur website n various replies. Encouraging. 82 years but unable to walk. Using walker. Pl suggest home remedies and exercises can I do to strengthen my lega n muscles. I am in Canada. Thanks
Hare KRISHNA Money
I start my 94th year in 2021 and am having difficulty walking and am having falls.
Up to a few months ago I was using an exercise bike for some 45 minutes daily.
I still do some 40 pushups every day.
However I need to find some exercise to strengthen my legs.
It would be great if you could help.
Regards,
Sean
I am 88yrs of age could you please help me some exercises that will strengthen my legs.,I find that I beginning to drag my feet when walking, I do have some exercise things such as step platform and dumb bells and also have an exercise bike. I used to go to the gym but as that is now out, I need to do these exercises at home. Thank you regards Keith.
Hello Keith,
Thank you for reading Shine365 and reaching out.
If you are looking for additional exercises on top of what was highlighted in the article, we recommend discussing this with a physical therapist. They are able to create customized exercise programs that are designed specifically for you.
If you are within the Marshfield Clinic service area and looking for a physical therapist, here is a link to our providers: https://marshfieldclinic.org/doctors/search?k=%22physical%20therapy%22%20OR%20%22occupational%20therapy%22
Thank you and I hope that helps,
Jake
Hello sir ,
I play badminton and do gym but still have week legs 1 year ago only walking was enough for strong legs now i do legs excercises bit still have week legs feeling too week on badminton court … Excercise do not give me any benefit so please ensure me that what problem i am facing
Waiting for ur kind reply
Hello Farhan,
Thank you for reaching out. Unfortunately, we are unable to provide individualized medical advice on this platform. If you have any concerns about the symptoms you are experiencing, we strongly recommend that you see your doctor. They can best advise you due to their knowledge of your medical history and conditions.
If you are a Marshfield Clinic patient, you can message your provider directly through My Marshfield Clinic at the following link: https://www.marshfieldclinic.org/mymarshfieldclinic
Thanks,
Jake
Weak not week
I fell today and I it took 2 hours to get up. Totally pisses me off. I refuse to become disabled.
Speak to your subconscious, who is running the show anyway. For a while I was strategically placing objects in my path and tripping. Someone asked why I put in my way? Got me to thinking. Why indeed? I conquered habit, but can only guess at what subconscious was trying to accomplish.
Very helpful suggestions on this site..thanks, but why don't you offer some excercise suggestions for the folks who leave comments?
They have probably seen their primary health care provider and are looking for additional help. Is it a legal thing about offering medical advice online?
Again thanks for some really good excercise suggestions.
Hi Jen,
Thanks for reaching out and we are glad to hear you're finding these suggestions helpful!
We are limited in what we can respond to due to legal reasons.
Hope you have a great rest of your day,
Jake
Thanks Jacob. Your response answers my question and I totally understand your position.
Keep up the positive suggestions won’t you?
Hi Jen,
Will do 🙂 Thanks again and hope you have a great day!
-Jake
I had extensive knee surgery last December, fell and shattered my femur. Since then I have not had any strength in my legs especially when I fall and cant get up. I end up crawling on my knees to a place where I can boost myself up. I go to pt twice a week but it's not helping. What can I d[?
Hello Anna,
Thank you for reaching out. We recommend talking to your provider or physical therapist so you can determine next best steps together. They are most aware of your medical history and can best advise you moving forward.
Thanks
–Jake
Hi there. I went from a wheelchair to finally walking on my own again after being laid up for 3yrs after a back surgery. I had physical therapy at home and hates it. Well recently had another surgery and this therapy was good. I had water therapy it works wonders. I also have done what your saying and you need to be in control of your body. The physical therapist wont know you need something more unless you tell them. They will work with you for something more. If your not feeling it give it time. It is actually working it just takes time. It took me three years. I was so determined to walk again I was walking around my block with my Walker. Be strong friend you will get there. But communicate! Good luck. I was told I'd never walk again I walk and do more. I'm not a 100% but better than I ever thought.
I have muscle weakness in my upper legs. My doc put me on steroids. I immedatlet started gaining a lot of weight. I am 68 years d. An yo suggest an exercise to strengthen those muscles?
Hi Brenda,
Thanks for reading Shine365 and for reaching out. We recommend reaching out to your provider regarding your question.
If you are a Marshfield Clinic patient, you can message your provider directly through My Marshfield Clinic: https://www.marshfieldclinic.org/mymarshfieldclinic
Thanks and hope you have a great day,
Jake
My husband has been bedridden for a about 2 months and his legs are weak what exercise can I do for him to help him?
Hello Alice,
Thank you for reaching out. We recommend talking to your husband's physical therapist about exercises that can help him – they know the most about his health history.
–Jake
I have sever scoliosis which causes a lot of pain in my lower back and right shoulder. One doctor said to strengthen my core, another said to do weight lifts on my legs. My problem is it is difficult to get up from a sitting position whether in the tub or on the floor, especially a hard surface. What is the best way to help me?
Hi Carol,
Thanks for reaching out. Unfortunately, we are unable to provide medical advice on this platform. A doctor who had access to your previous medical history would be better able to answer your question. If you are a Marshfield Clinic Health System patient, you can message your doctor on My Marshfield Clinic: http://marshfieldclinic.org/mymarshfieldclinic
Thanks,
Jake
I am 72 had a fractured femur bone over a year ago. I have not done anything die to leg have lost almost all my muscle. I have pain tingling tightness in both legs. My bones creak all over. I'm getting scared what can I do
Hi, Eleanor. You should contact your doctor so you can determine next best steps together. -Kirstie
Important,
Sir my right leg is shrinking month by month kindly help me out from this and I am feeling that I am loosing my strength from 1&half years. Also unable to lift my foot…
However I am in sales marketing in this field leg work is very important… Any suggestion for me.
Hello and thank you for reaching out,
We strongly recommend contacting your doctor as soon as you can about what you are experiencing. A doctor can best advise you due to their knowledge of your past conditions and medical history.
Thanks,
Jake
Thanks for the gentle reminder that I can do something to improve my balance which at 85 is slowly getting worse. Good information that will get me off my butt and on my feet.
Every now and then there is an article on shine356 that fits my situation very well. I find it very helpful for me.
I'm so happy to hear that Eldine. If you ever feel there's a topic we haven't written about that you would like covered, please do not hesitate to reach out. Thank you for reading Shine365. -Kirstie