- 1. Elevation of the leg
- 2. Leg opening
- 3. Scissors
- 4. Leg extension
- 5. Squat
- 6. Squeeze the ball
- 7. Opening legs, on the side
- 8. Calf
Exercises to strengthen weak legs are especially indicated for the elderly, when the person shows signs of muscle weakness, such as legs shaking when standing, difficulty walking and poor balance.
Muscle weakness in the legs can be caused by several factors, such as neuromuscular problems, nutritional deficiency, accumulation of toxins, tiredness, exhaustion or simply due to the loss of muscle mass due to aging.
Characteristic symptoms of weak legs are difficulty walking with loss of balance, difficulty getting up from a chair or bed, for example. When these signs are present, an exercise program should be initiated, which normally includes exercises that strengthen the knee flexor and extensor muscles, hip adduction and abduction, plantar flexion and dorsiflexion.
The series indicated below can be performed at home, in order to complement the treatment:
1. Elevation of the leg
- Lie on your back with your arms across your bodyRaise one leg straight and then descendRepeat 10 times with each leg
2. Leg opening
- Lying on your side with your legs bentKeep your heels in the same direction as your hips and backKeep your feet together and open your top leg without losing your hip balance and then come downRepeat 10 times with each leg
3. Scissors
- Lie on your back with your arms along your bodyBend both legsLift both legs up to 90º (resting on an imaginary chair) Contract the abdomen and touch the tip of each foot to the dog, returning to the starting position
4. Leg extension
- Standing with your body upright, hold on to the back of a chair, or if you prefer to support both hands on a wallRaise one leg later, without touching your foot on the floorRepeat 10 times with each leg
5. Squat
- Standing with your feet slightly apartFlex your legs, squatting your bodyIf you want to have more balance, you can touch your hands in front of your body, keeping your arms straight in front of you Attention, that your knees should not exceed the imaginary line that comes from the big toe
6. Squeeze the ball
- Lying on your back should keep your hands at your sidesBend both legs and place a soft ball or towel wrapped between your kneesPress the ball with your legs 10 times in a row
7. Opening legs, on the side
- Lying on your side, use one arm to support your head, the other should be positioned in front of your chest. Keep your legs straight. Open your top leg 10 times in a row.
8. Calf
- Standing with feet very close to each other Standing on tiptoes 15 times in a row
This series of exercises can be done at home and help to strengthen the lower and gluteal muscles, which helps to combat the shaking, feeling of weak legs, and imbalance. However, the physiotherapist will be able to indicate other exercises that he deems most suitable, respecting the limits and needs of each person.
As these exercises become easier, elastics and weights of 1-5 kg should be used to increase muscle resistance, achieving better results. These exercises should be performed 2-3 times a week, for 8-12 weeks, to then evaluate the results.
Other aerobic exercises should also be indicated to increase breathing capacity and fatigue, and flexibility exercises, such as stretching the muscles, can decrease spasticity and prevent future painful contractions.
