1. What Causes Leg Pain?
Aching or fatigue in the arms and legs is a very common condition, especially among people who perform heavy labor and those in middle age. The causes of pain may originate internally or from external factors. Patients may feel nerve-related pain with tingling electric-like sensations or sharp, burning pain. Specific causes of leg pain include:
- Injury, impact, or strong force on blood vessels and the musculoskeletal system, leading to discomfort and pain.
- Excessive physical activity causing muscle strain and fatigue is also a common cause. People who often lift heavy objects, overwork, stand for long periods, or walk too much can overload their musculoskeletal system, leading to aching.
- Lying or sitting in an incorrect posture.
- People with musculoskeletal conditions such as myositis, Achilles tendonitis, osteitis, bone cancer, or chronic venous insufficiency may also experience leg pain, especially during movement.
- Adolescents in growth spurts may experience leg pain — a normal sign caused by bones and cartilage growing faster than muscles can adapt.
- Vitamin D and calcium deficiency in pregnant and postpartum women can also lead to aching in the legs and arms.
- Weather changes may occasionally cause muscle pain in the arms and legs.
- Calf pain during sleep may result from inadequate nutrition.
- Tingling and fatigue in the legs or arms may occur due to vitamin B12 deficiency or peripheral neuropathy.
- Limb pain and numbness due to aging.
2. What to Do When You Have Pain or Fatigue in the Arms and Legs?
“What to do when you have leg pain?” is a common concern. Leg pain causes discomfort and affects both work and daily activities of living. If you are wondering what to do for aching in the arms and legs, try the following measures:
2.1. Foot Soaking
Patients should soak their feet in warm water for about 10–15 minutes daily, ideally using warm salt water. Warm water helps relax leg muscles, while salt has antifungal and antibacterial properties, helping eliminate foot odor.
2.2. Ball Rolling
One of the most common causes of foot pain is tightness in the plantar fascia — a tendon running from the toes to the heel. When it becomes inflamed, it causes plantar fasciitis. Therefore, patients should relax this tendon by rolling a tennis ball around the heel area.
2.3. Cold Compression
Placing the feet on a cold water bottle wrapped in a towel is a simple way to quickly relieve leg pain. The cold temperature can also help reduce inflammation.
2.4. Massage
Foot massage helps improve blood circulation. You can use lotion to massage the feet. Place your thumbs on the top of the foot and your index fingers on the heel, then massage in circular motions clockwise from the toes to the heel and ankle, and then counterclockwise.
2.5. Ankle Stretching
Rotate the ankle clockwise 10 times, then reverse the direction. Do the same with the other foot, 10 times each. These movements not only relax the ankles but also strengthen the surrounding muscles.
2.6. Towel Stretch
While sitting, place one leg on a coffee table or cushioned chair in front of you so that the leg is straight. Loop a towel or T-shirt around the foot, hold both ends firmly with your hands, and gently pull it toward yourself until the calf and heel feel stretched. Hold for about 15 seconds, then relax and switch legs.
2.7. Lifestyle Changes
To minimize pain and fatigue in the arms and legs, build a healthy routine with adequate rest and avoid overworking or lifting heavy objects to prevent strain. Patients should also exercise regularly, warm up thoroughly before sports to avoid muscle strain, sprains, or joint injuries, and choose suitable activities for their fitness level to help the musculoskeletal system adapt and reduce pain. Avoid alcohol, tobacco, and other stimulants. Ensure proper nutrition, especially vitamin D and minerals such as calcium, to support musculoskeletal health.
The above are several home remedies to help relieve muscle pain and fatigue in the limbs. However, if the leg pain persists without a clear cause, patients should visit a medical facility to identify the underlying reason and receive timely treatment.
To arrange an appointment, please call HOTLINE or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
