
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.
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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
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