Hey everybody it's Doctor Jo, and today I'm going to show you my top five ways
to prevent leg fatigue so let's get started.
Like my socks? I'll tell you about those later. So the top five ways
to prevent leg fatigue, this can be if you stand up at work a lot all day, if
you're a runner, if you just move a lot, these are going to be some simple
stretches, some simple treatments to do that you don't even have to get on the
floor. so if you're walking around a lot and you don't have a lot of time to take
a break, you can do these pretty easily. so the first one is just going to be a
quad stretch. the quad is up in here and it works a lot while you're moving
throughout the day, and so when those muscles get tired, they get fatigued, and
then your whole legs get tired and fatigued, so a really easy stretch to do is
make sure you have a countertop or chair something sturdy to balance on because
you want to focus on the stretch. so if you have enough flexibility, just grab
your foot behind you, and if you don't you can use like a chair behind you and
just prop it up as well, but grab that foot and the key with this is to keep
the top part of your leg straight down. so it's not stretching like this because
that's not really going to stretch the quad. you want to bring it down and if
you need more of a stretch you can even bring it back just a little bit, and
that'll help get your hip flexors as well. so since this is a stretch, you want
to hold that for 30 seconds, and if your legs get tired throughout the day, you
probably want to stretch both sides after you do the 30 seconds. I like to
alternate back and forth just to give that other side a little break in
between, so do that three times on each side to get those quads nice and
loosened up. so the next stretch is going to be for the adductors on the inside
and again those get fatigued pretty quickly especially when you're running,
and that kind of stuff. they get tired out. so again stretching those out are a
great way to help prevent that fatigue, to prevent that lactic build-up. it's
that lactic acid build up in there. so another really easy way to stretch those
out without getting down on the floor or sit down or
something like that, is just spread your feet out a little bit past your
shoulder height. it doesn't have to be super far, but you're just gonna bend one
knee and lean over to the side. which will be stretching this side. those
adductors, the groin, those inner thigh muscles. so again this is going to be a
thirty second stretch. if you need something to hold on to, again you can
and you can turn facing it if you want to, and then after you stretch that side
then you're gonna come back and stretch the other way. the more upright you can
get the better because again if you're more upright, that will help stretch that
hip flexor out a little bit as well, which is one that you also want to
stretch. so if you come and push that hip out while you're stretching you're gonna
get your adductors in your hip flexor as well, but if you don't really need to
stretch that part, you can bend over a little bit, but I like having those
combination stretches cuz it's really nice. another great way to prevent leg
fatigue is compression socks and the folks at Socks Lane sent me their
compression socks, and as you can see here these are the below the knee ones. I
love compression socks especially when I go running. I used to run without
compression socks, and then I'd really kind of get that verge of, I'm about to
get shin splints, I'm about to get some plantar fasciitis, my legs are really
really tired, and what compression socks do is they help prevent that fatigue
because they help those muscles increase that circulation. so if you're up all day
and your feet start and gets swollen a little bit, sometimes people have their
feet nice and swollen and you can push on it and it'll make a little finger indention,
and that means that that that blood is just going down it's following
gravity, and it's having a really hard time to work back up to your system. so
compression socks help give that compression. I call it a little hug.
there's different amounts of pressure some are really light, this is a 15 to 20,
but they go all the way up to 30 40 and so on. so I really really like
compression socks. they're great to use. again they're great to use when you're
running. they're great to use when you're just standing up on your feet all day. if
you are pregnant, and you have the swelling feet, these also do
great job for that too. so if you're interested in purchasing any of the
compression socks from socks Lane in the fun designs or just regular colors, go
ahead and click on the link up here. the 4th treatment is going to be a hamstring
stretch. so with hamstring stretches you just
want to prop out your heel like this. keep your hips forward this way and lean
keeping your back straight. so I'll do it this way so you can see, but you don't
want to curl your back and try and touch your toes because then you're not really
getting a good stretch in your hamstrings. try and keep that back
straight and just lean forward at the hips. so I'm getting more of a stretch
here versus if I curl my back and try to touch my toes. so you don't have to touch
your toes, but again this is a stretch where you want to hold it for 30 seconds
and then do it three times on each side. so just kind of propping it out in
front of you and doing this way. if this is not super comfortable or if you feel
off balance, if you have something like a chair you can prop it up in the chair as
well, and then just stretch forward. people like this one a little bit better
sometime, so it's kind of up to you. and then the last stretch I'm gonna do on a
step. the last stretch is going to be for your calves and your feet. the best way
to do this is to use a step or a curb something that you can kind of step on
up on. if you have some balance issues, make sure you have something sturdy to
hold on to, or some rails if you have a step, but you're just gonna step up on
the step and put the ball of your foot right on the edge here. then drop your
heel down and that's going to stretch your calf area. it's going to search the
bottom of your foot, so if you have some fatigue in that area it's really going
to help stretch it out and make it feel a lot better. so holding it for 30
seconds, and then switching sides. if you feel
really balanced and if you have shoes on, you can do both at the same time if you
want to, but make sure that you're not slipping off of that step. so if you if
you feel a little unstable, you can do one at a time, but if you feel pretty
good you can stretch them both at a time. so thirty Seconds, three times.
those were your top five ways to prevent leg fatigue. if you're interested in
purchasing the socks lane compression socks, make sure you click up here, and
don't forget to subscribe by clicking down here. and remember be safe, have fun,
and I hope you feel better soon.