Top 11 Home Remedies To Relieve Tired Legs And Feet

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 to tranquilize the pain. 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.

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:

According to a 2019 Survey conducted on US adults, nearly 3 in 5 people (58.9%) experienced some kind of body pain. Amongst which 39% experienced back pain, 36.5% experienced pain in the lower limb, and 30.7% experienced pain in the upper limb. The prevalence of pain was highest amongst the elderly aged 65 and above. On the other hand it was lowest among men and non-Hispanic Asian US adults. It was also observed that there was a low prevalence of back pain and pain in the limbs in high income families.

• Exertion due to overactivity
• Sitting continuously for extended periods of time
• Uncomfortable footwear
• Nutritional deficiency
• Arthritisⁱ  A common disorder that refers to the inflammation of one or more joints, causing pain and stiffness.
• 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.

Regardless of the cause, dealing with tired legs becomes easier when you know its symptoms. Check out what they are in the following section.

Tired Legs Symptoms

1. Aching Sensation: Tired legs often involve a persistent, dull ache, primarily in the calf or thigh muscles, which can worsen with activity.
2. Heaviness: Your legs feel burdened, making normal activities such as walking or climbing stairs more challenging.
3. Swelling: Edema, or swelling, is common and can lead to visible puffiness in the ankles and lower legs due to fluid accumulation.
4. Cramps: Leg cramps, sudden, painful muscle contractions, may occur during or after physical activity.
5. Restlessness: Tired legs are associated with restlessness which causes an irresistible urge to move the legs. This can also disrupt sleep due to uncomfortable sensations.

Whatever the cause might be, your legs need care and proper attention. Home remedies can go a long way in managing the symptoms and keeping your feet free of pain without having to rush to a pharmacy. Here are the remedies.

How To Relieve Tired Legs And Feet

1. Deep Heat
2. Essential Oils
3. Vinegar
4. Epsom Salt & Baking Soda Bath
5. Peppermint Tea
6. Oil Massage
7. Ice Pack
8. Dry Brushing
9. Hot Pepper Rubs
10. Elevate Your Legs
11. Exercise For Tired Legs

Home Treatments For Tired Legs And Feet

1. Heat For Tired Legs

You Will Need

• Hot water
• A towel

What You Have To Do

1. Dip the towel in hot water and squeeze out the excess water carefully.
2. Place this towel on your tired legs until it reaches room temperature.
3. 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 and revive the tired muscles in your legs, relieve soreness, 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

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

1. Add the essential oils to the hot water. You can use any combination of these oils for this remedy.
2. Soak your legs and feet in this water for 10-15 minutes.
3. 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 spasmolyticⁱ  The ability to relieve spasms or convulsions, especially of smooth muscles in your thighs and arms. 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.

Trivia

Australian aboriginals used to use eucalyptus oil as a traditional remedy to treat body pains, coughs, fever, and sinus congestion.

3. Vinegar

You Will Need

• 1/2 cup apple cider vinegar
• A tub of hot water

What You Have To Do

1. Add the ACV to the hot water and soak your legs in it for 15 minutes.
2. 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

Applying apple cider vinegar is great for treating foot ailments like athlete’s foot (5). It may help reduce the pain to a great extent and help you get rid of any bacteria residing on your feet. However, limited data is available in this regard.

4. Epsom Salt & Baking Soda Bath For Tired Legs

You Will Need

• A basin
• Warm water
• 1 tablespoon Epsom salt
• 1 tablespoon baking soda

What You Have To Do

1. Add enough warm water to a basin so that the entire affected leg can be soaked in it.
2. To this, add the Epsom salt and baking soda, and mix well.
3. 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 is a natural muscle relaxant. A study found that a warm Epsom salt soak may help relieve pain caused by arthritis (6). Anecdotal evidence suggests that baking soda has anti-inflammatory properties that can help to reduce tiredness. Both these ingredients are among the best home remedies for swollen feet and legs. Their combination is also very soothing for the skin.

5. Peppermint Tea

You Will Need

• A tub of hot water
• 1-2 peppermint tea bags
• A cup of hot water

What You Have To Do

1. Brew some peppermint tea by steeping the tea bags in a cup of hot water for 4-5 minutes.
2. Add this herbal tea to the tub of hot water and soak your legs in it.
3. 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(7). This is a great substitute if you do not have any peppermint oil available at home.

6. Oil Massage

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

1. Warm up the olive oil lightly and add the essential oils to it.
2. Mix well and massage the affected legs and feet with this. Use as much pressure as you can bear.
3. 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).

7. Ice Pack

You Will Need

• Crushed ice
• A plastic bag (preferably ziplock) or a towel

What You Have To Do

1. Take the crushed ice in the plastic bag or towel and place it on the affected area.
2. 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 reduce swelling and ease pain by soothing the nerves (9). This remedy is sure to provide you relief.

8. Dry Brushing

You Will Need

A soft bristled body brush

What You Have To Do

1. Brush your legs, starting from the feet, going upwards, and then towards the feet.
2. Keep brushing for 10-15 minutes.

How Often You Should Do This

This can be repeated every day.

Why This Works

Anecdotal evidence suggests that dry brushing helps improve circulation. It may also help rejuvenate the muscles and soothe them, thus reducing the pain and fatigue.

9. Hot Pepper Rubs

You Will Need

• 2 oz. olive oil
• 1 teaspoon dried cayenne pepper

What You Have To Do

1. Soak the cayenne pepper in olive oil overnight.
2. Use a tablespoon or two of this oil to massage the tired legs and feet.
3. Massage and rub for a few minutes.
4. 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 neurotransmitterⁱ  A chemical messenger that carries chemical signals from one nerve cell to a muscle cell, gland, or nerve cell. that has accumulated there (10).

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 helps to both refresh and soothe 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 you calm down and 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.

Maintaining good leg health is crucial for overall well-being. A balanced diet, consistent exercise, and adequate hydration decrease the risk of experiencing tired legs. You may achieve long-term pain relief and encourage stronger, more active legs by adopting regular self-care and mindful routines into your daily life.

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 (11).

• 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. Further, if you wish to strengthen your leg muscles, some exercises for legs and thighs, such as leg curls, presses, squats, and lunges can help.

• If you are obese, losing some of the excess weight will have a great impact and help energize your legs. 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.

Quick Tip

You may wear compression socks or stockings to increase the blood flow to the lower body. This may help keep your legs from getting tired.

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.

Infographic: 5 Effective Methods To Relieve Tired Legs And Feet

Tired legs and feet are common when you spend an entire day on your legs. They carry the weight of your whole body, and too much strain is bound to tire them. However, many effective home remedies can help you unwind and provide quick relief. Go through the below infographic to know more!

Illustration: StyleCraze Design Team

Frequently Asked Questions

What lifestyle changes can prevent tired legs?

Exercise regularly, drink enough water, and eat a balanced diet to improve circulation and muscle function to avoid tired legs. Use appropriate footwear and take rests when standing or sitting for a long time to lessen the strain on your legs.

When should I see a doctor for tired legs?

You should consult a doctor if your leg pain is severe, persistent, or accompanied by swelling, pain, or changes in skin tone. It is important to get medical help if you suffer from symptoms like weakness or numbness, or if your tiredness is interfering with your ability to walk or move normally.

Why do my legs feel so heavy?

When enough blood doesn’t reach the legs, the fall in the levels of oxygen in the area can cause them to feel heavy. Sometimes, the legs can also swell up. Ample physical activity will ensure that the legs and feet are receiving enough blood supply.

Can lower back pain cause leg pain?

Yes, in some instances, it can. When the pain radiates from your sciatic nerve, it travels all the way down to your legs, causing excruciating pain at times. If you experience this regularly, it is advisable to consult a doctor to check for sciaticaⁱ  It refers to pain or weakness caused by the sciatic nerve's compression. It starts in the spine and travels along the back of the leg. .

What vitamin helps with tired legs?

Apart from vitamin D, you can consume vitamin E and vitamin B1-rich foods like pumpkin, spinach, almonds, and fresh fruits to help reduce fatigue in the legs (12).

Now that you know how to relieve tired legs and feet, what are you waiting for? Your home is the most comfortable place for you, and with these remedies, you can treat your tired legs with ease. Give them a try and let us know how they fared. Do let us know in the comments section below.

Feeling tired and achy after a long day? Watch this informative video and discover effective techniques to ease the discomfort and rejuvenate your legs.

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Reviewer Author Editor Fact Checker

Dr. Lana ButnerND, LAc

   

Dr. Lana Butner is a board certified naturopathic doctor (ND) and licensed acupuncturist (LAc) with over 6 years of experience. She earned her ND at the Southwest College of Naturopathic Medicine, a four-year accredited medical school.

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Kushneet KukrejaHealth & Wellness Writer

 

Kushneet holds a postgraduate degree in biotechnology from Kingston University, London, and is an ISSA Certified Specialist in Fitness & Nutrition with 2 years of experience. Her scientific background, coupled with her passion for writing, propelled her towards content writing.

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Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Dipti SharmaBeauty & Lifestyle Writer

Dipti is a health and wellness writer specializing in holistic health practices. She graduated from Maharishi Dayanand University, Haryana, and has worked closely with Ayurvedic doctors, which has given her a deep understanding of traditional remedies and their applications.

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