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Home > Health > 8 Home Remedies to Relieve Muscle Weakness

8 Home Remedies to Relieve Muscle Weakness

January 23, 2023
7 min read
By Dr. Arif Maghribi Khan, MBBS, MD | Mental Health Counselor

In this article:

  • How to Relieve Muscle Weakness at Home
  • Most-Asked Questions About Muscle Weakness
  • Final Word

Several home remedies can help relieve muscle cramps. These remedies are easy to do while in the comfort of your home and may help greatly in reducing pain and cramps caused by muscle weakness.

home remedies to relieve muscle weakness

How to Relieve Muscle Weakness at Home

Try these measures to improve the symptoms of muscle weakness.

1. Take an Epsom salt bath

An Epsom salt bath is one of the simplest home remedies for muscle weakness. The magnesium sulfate in Epsom salt can help to relax muscles and reduce inflammation. (1)

To take an Epsom salt bath, add 2 cups of Epsom salt to warm water and soak in the solution for 20 minutes. You can also add a few drops of lavender essential oil to the bath for additional relaxation.

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2. Get an oil massage

There are many benefits to getting an oil massage, including improved circulation, reduced inflammation, and increased joint flexibility, and it is one of the best home remedies for muscle weakness. (2)

For best results, use a light massage oil and gently massage the affected area for several minutes.

3. Exercise regularly

Exercise is one of the best things that can help improve muscle weakness. A simple walking program can help to increase strength and reduce fatigue. (3)

Other exercises that can help include:

  • Weightlifting: Start with light weights and gradually increase the amount of weight as you feel more confident and get stronger.
  • Yoga: Yoga can help to improve flexibility and balance, both of which are important for preventing falls or injuries.
  • Tai chi: This gentle martial art can help to improve strength, balance, and coordination.

Ensure that you begin or resume a physical fitness program under the guidance of qualified experts.

take Epsom salt bath, oil massage, exercising, and hydrate yourself to relieve muscle weakness

4. Hydration is important

It is important to stay hydrated if you are experiencing muscle weakness. Dehydration can lead to cramping, fatigue, and further weakness. (4)

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Drink plenty of fluids (water, beverages, soups, etc.) throughout the day, especially water. You can also drink sports drinks or juices to replenish electrolytes. Avoid caffeine and alcohol, as they may dehydrate you.

If you are having trouble drinking enough fluids, try sucking on ice chips or popsicles.

5. Drink milk

Milk is an excellent source of protein and calcium, both of which are essential for muscle growth and repair. (5) Drinking milk regularly can help to prevent and treat muscle weakness.

Moreover, a glass of milk before bedtime can help you to sleep better and wake up feeling energized and refreshed.

If you are experiencing muscle weakness, drinking milk can help to increase your strength and energy levels. Milk is rich in nutrients that are essential for muscle health, including protein, calcium, and vitamin D. These nutrients work together to promote muscle growth and repair.

Thus, drinking milk regularly can help you to maintain strong muscles and prevent weakness.

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6. Increase potassium intake

Potassium is an electrolyte that helps to keep muscles working properly. When levels of potassium are low, muscles can become weak and cramp.

To prevent or treat muscle weakness, eat foods rich in potassium, or under a doctor’s guidance, take a potassium supplement.

Good sources of potassium include bananas, avocados, tomatoes, and potatoes. (6) If you take a supplement, be sure to follow the instructions from your healthcare provider.

7. Consume vitamin C-rich foods

Vitamin C is a water-soluble vitamin that plays an important role in the body. It is necessary for the formation of collagen, which is a key component of connective tissue, and for enhancing muscle function. (7)

Most people get sufficient vitamin C from their diet. However, some people may need to take supplements if they are having insufficient intake. People who smoke cigarettes or who have certain medical conditions may need to take extra vitamin C.

Vitamin C can be found in many foods, including citrus fruits, tomatoes, potatoes, and leafy green vegetables. It is also available in supplement form.

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consume milk, potassium-rich foods, vitamin C, and vitamin D to relieve muscle weakness

8. Get enough vitamin D

Vitamin D is an important nutrient for muscle health. Without enough vitamin D, muscles can become weak and brittle. (8)(9)

There are many ways to get more vitamin D into your diet:

  • Spend more time outside in the sun: Sunshine is the best way to ensure you get enough vitamin D. Just spending a few minutes a day in the sun can help improve your muscle strength.
  • Eat foods that are rich in vitamin D: Many foods are rich in vitamin D, including fatty fish, eggs, and fortified milk. Including these foods in your diet can help increase your vitamin D intake.
  • Take a supplement: If you don’t get enough sun or you don’t eat enough of the right foods, you may need to take a supplement to get enough vitamin D. Talk to your doctor about whether or not a supplement is right for you.

Most-Asked Questions About Muscle Weakness

Why do I have weak muscles?

There are many possible causes of weak muscles, including:

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  • Muscle disuse or inactivity
  • Poor nutrition
  • Lack of exercise
  • Certain medical conditions

Muscle weakness can be caused by many factors and can even be a side effect of some medications. Thus, if you experience unexplained muscle weakness (not caused by exercise etc.), visit your doctor at once.

What is the first thing I need to do if I am experiencing muscle weakness?

If you are experiencing muscle weakness, it is important to consult your doctor to rule out underlying medical conditions. Additionally, you can try some simple at-home treatments, such as:

  • Eating a well-balanced diet, such as a low-calorie, high-protein, and high-fiber diet
  • Doing gentle exercises or stretches to help maintain muscle strength and flexibility and reduce risk factors such as obesity
  • Using heat or cold therapy to help relieve pain and improve circulation
  • Avoiding long periods of sitting on chairs such as working on a computer

Can I take multiple supplements to treat my severe cramps?

can you take multiple supplements to treat severe muscle cramps?

Please consult with your doctor and nutritionist before consuming any supplements or adding any supplements to your current regimen to avoid untoward interactions.

Ensure that you do a biochemical examination to pinpoint the exact cause of your cramps. Also, be wary of supplements containing steroids.

I am a 45-year-old woman. My leg muscles have started feeling weak recently. What should I do?

First, you should visit a doctor and get a health checkup done to rule out any medical conditions. They may ask you to check for symptoms of menopause, along with a thyroid profile, since muscle pain is common among menopausal women or women with abnormal thyroid profiles.

After discussing with them, you can incorporate any of the home remedies mentioned above according to your condition.

Final Word

The causes of muscle weakness are multifactorial, ranging from medical conditions to simple habits such as overexercising or lack of exercise.

Home remedies for muscle weakness that have been used since time immemorial include, Epsom salt, massage, and adequate intake of nutrients such as potassium, calcium, magnesium, vitamin C, and vitamin D.

Continue Reading Continue ReadingMuscle Weakness: Causes, Diagnosis, and Treatment
References
  1. Garrison S, Christina S, Korownyk M, Kolber M, AllanVijaya. Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews: All issues. https://www.cochranelibrary.com/cdsr/table-of-contents?volume=2021&issue=5. Published September 2020.
  2. Rahiminezhad E, Sadeghi M, Ahmadinejad M, Gohari SIM. (PDF) a randomized controlled clinical trial of the effects of range of … https://www.researchgate.net/publication/360879876. Published May 2022.
  3. Masuki S, Morikawa M, Nose H. High-intensity walking time is a key determinant to increase physical fitness and improve health outcomes after interval walking training in middle-aged and older people. Mayo Clinic proceedings. https://pubmed.ncbi.nlm.nih.gov/31477320/. Published December 2019.
  4. Serra-Prat M, Lorenzo I, Palomera E, Ramírez S, Yébenes JC. Total body water and intracellular water relationships with muscle strength, frailty and functional performance in an elderly population. The journal of nutrition, health & aging. https://pubmed.ncbi.nlm.nih.gov/30569076/. Published 2019.
  5. Agrawal A, Suryakumar G, Rathor R. Role of defective Ca2+ signaling in skeletal muscle weakness: Pharmacological implications. Journal of cell communication and signaling. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6235775/. Published December 2018.
  6. Shrimanker I, Bhattarai S. Electrolytes. National Center for Biotechnology Information. https://pubmed.ncbi.nlm.nih.gov/31082167/. Published January 2022.
  7. Carr AC, Bozonet SM, Pullar JM, Simcock JW, Vissers MC. Human skeletal muscle ascorbate is highly responsive to changes in vitamin C intake and plasma concentrations. The American journal of clinical nutrition. https://pubmed.ncbi.nlm.nih.gov/23446899/. Published February 27, 2013.
  8. Dawson-Hughes B. Vitamin D and muscle function. The Journal of steroid biochemistry and molecular biology. https://pubmed.ncbi.nlm.nih.gov/28341251/. Published October 2017.
  9. Orces CH. Prevalence of clinically relevant muscle weakness and its association with vitamin D status among older adults in Ecuador. Aging clinical and experimental research. https://pubmed.ncbi.nlm.nih.gov/27838830/. Published October 2017.
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