If you suffer from meralgia paretetica, chances are you’ve been dealing with pain for quite some time now. And while there isn’t much you can do about the condition itself, there are plenty of things you can do to help alleviate the pain. Here are five easy ways to ease the discomfort associated with this condition.
1. Stretch Your Legs
Stretching is one of the best ways to reduce tension in muscles and joints. If you feel tightness in your thighs, try doing leg stretches every morning. You can even use a foam roller to stretch your hamstrings and quadriceps.
2. Lose Weight
In addition to helping improve circulation throughout your body, losing weight can also help relieve the pressure placed on nerves and blood vessels. If you’re overweight, consider cutting down on fatty foods and drink lots of water.
3. Eat Right
Eating healthy food helps keep your energy levels up and aids in digestion. Try eating fish, nuts, beans, whole grains, fruits, vegetables, and lean meats.
4. Get Some Exercise
Exercise not only improves your overall health but it can also help reduce stress and anxiety. It’s important to get regular exercise if you want to avoid muscle spasms or cramps.
5. Take Medication
If stretching and dieting aren’t enough to help you sleep better at night, you may need to take medication. There are several medications that can be used to treat nerve damage caused by meralgia parethetica. Talk to your doctor before taking any prescription drugs.
5 exercises to ease meralgia paresthetica pain
Meralgia paresthetica is a painful numbness that affects the upper thigh and groin area. This condition is caused by compression of the lateral femoral cutaneous nerve, which runs along the outer side of the leg. Meralgia paresthesia typically occurs in older women and can cause severe discomfort during daily activities like walking or standing.
The good news is that there are several things you can do to relieve the symptoms of this condition. These include stretching, strengthening exercises, massage therapy, and medications. However, some people find relief from exercise alone. In fact, one study found that patients who performed simple stretching exercises experienced significant improvement in pain levels within three weeks. If you want to try out these moves, we suggest starting slowly and building up gradually. Start with 10 minutes per day and work your way up to 20 minutes over a period of about four weeks.
1. Standing calf raise
Stand tall with feet shoulder width apart. Bend both knees slightly while keeping your weight evenly distributed throughout your body. Raise your heels off the ground and hold it for 30 seconds. Repeat 15 times.
2. Seated hamstring stretch
Sit down with legs straight and crossed at the ankles. Lean forward and place hands flat on the floor behind you. Slowly lean toward the front of your thighs until you feel a comfortable stretch. Hold it for 5 to 10 seconds. Repeat six times.
3. Side plank pushup
Start in a standard pushup position with arms extended above your head. Lower yourself into a side plank position with your left arm bent 90 degrees and right hand touching the wall. Push back up to start position. Perform 12 repetitions on each side.
4. Leg lift
Lie face-down on the floor and bend your knees so that they form a 90 degree angle. Place your hands under your shoulders and gently pull them towards your chest. Lift your hips off the floor until you feel a gentle stretch in your hamstrings. Hold it for five seconds and repeat eight times.
5. Lying hip flexor stretch
Lie face-down on the ground with your knees bent and feet flat on the floor. Cross your arms across your chest and press your elbows against the floor.
The clamshell pose is a great core exercise. A study published in the Journal of Physical Therapy Science found that people who did this yoga move three times per week had less lower body pain than those who didn’t. “This poses works the muscles of the upper and lower abdominals, glutes, hamstrings and quadriceps,” says certified personal trainer and fitness expert Lisa Simeon. “It strengthens the entire core.”
2. Quadricep stretch
Your quadriceps are your biggest muscle group in your upper leg. They’re responsible for helping you extend your knee and bend your lower leg. A strong set of quads helps prevent injuries like shin splints and runner’s knee. To improve your flexibility in your upper thigh region, try this simple stretching exercise.
Stand straight, with your legs about shoulder width apart. Bend your right foot up and grab your right ankle. Pull your heel up and back, gently pulling your calf upward. Hold for 10 seconds, repeat three times.
Ah, the lunge. A tried-and-trusted staple of many workout routines, the lunging exercise strengthens and stretches your legs, especially those at the front and rear of your thigh. Here are three ways to do it properly.
Stand up straight, with your arms at your side. Take a large step forward with your left foot. Place your right hand on your hip. Keeping your knees slightly bent, lower yourself down toward the floor, bending both your knee and ankle. Push off with your right foot, rising back up into the starting position. Repeat 10 times, working your way across your body.
How to do it correctly:
Start standing upright, with your arms at shoulder height. Step forward with your left leg, placing your heel against your right inner thigh. Bend your right knee and lean forward over your right leg. Keep your left foot flat on the ground. Hold onto something sturdy – like a chair – while pushing off with your right foot to return to the start position. Repeat 10 times on each side.
Step out sideways with your left leg, keeping your feet together and toes pointing outward. Lean forward, resting your weight on your left leg. Don’t let your torso sag; keep your spine straight. Reach your arm behind you and hold onto something solid. Return to the start position. Do 10 repetitions on one side, then switch to the other side.
Finally, another option:
Begin by stepping out sideways with your left foot. Your right foot should be placed just above your left knee. Lean forward, resting all your weight on your left foot. Extend your right arm backward, holding onto something firm. Slowly raise your right arm until it’s parallel to the floor. Lower your arm back down. That’s one repetition. Repeat 10 times on one side, then turn around and do the same number of reps on the opposite side.
4. Psoas stretch
The psoas is a large muscle located along the spine. It stretches from your lower back all the way up to your groin area. When we are sitting for long periods of time, our body becomes stiffer because of the lack of movement. By stretching out the psoas muscles, you can help increase mobility in your hips and legs. Here’s how to do it.
1. Stand straight with feet shoulder width apart.
2. Bend forward over your toes while keeping your knees slightly bent.
3. Reach around to grab both sides of your foot just above the heel.
4. Pull your heels toward your glutes. Hold for 10 seconds. Repeat twice.
5. Release and repeat steps 2–4 on the opposite side.
6. Switch to kneeling and repeat steps 2–5.
5. Kneeling hip flexor stretch
The kneeler hip flexor stretch targets the muscles located along the front of the thigh, including the psoas major muscle. The goal of this exercise is to loosen up the area and increase mobility. To perform this move, start by sitting down with your legs outstretched in front of you. Your knees should be bent 90 degrees, with your feet flat on the floor.
Next, bring one foot behind you, keeping both heels touching. You can use a chair to support yourself during this stretch. Then, lean forward and place your hand on your opposite knee. Slowly bend over toward your supporting hand. When you reach the end of the stretch, hold for 10 seconds. Repeat three times on each side.
Other ways to treat meralgia paresthetica
Meralgia Paresthetica is a condition where you feel intense burning pain in your lower leg. This usually happens because one side of your body is weaker than the other. If you’re experiencing symptoms like those above, it could be Meralgia Paresthesia.
The good news is that it doesn’t take much to fix. You just need to find out what’s causing it and do something about it. Here are some things you can try to relieve the discomfort.
#1 – Stretch
Stretching exercises help increase flexibility. Try doing simple stretches every day to make sure your muscles aren’t too tight.
#2 – Ice
Ice packs work great for reducing inflammation. Just wrap a cold pack around your leg for 10 minutes several times per day.
#3 – Massage Therapy
Massage therapy helps reduce swelling and relax tense muscles. Ask your doctor or therapist if they offer massage services.
#4 – Exercise
Exercise will help strengthen your weak leg. Try walking, swimming, biking, running, dancing, or any other activity that gets your heart pumping.
#5 – Medication
If none of these options work, talk to your doctor about prescription medications that may help. Some examples include: anti-inflammatory drugs (like ibuprofen), antidepressants, anticonvulsants, and muscle relaxers.