Proper nutrition could be the difference between pliable muscles and stiff muscles. Potassium and magnesium directly affect how your muscles perform when you need them most, and if you don’t have enough of these nutrients your leg muscles will respond stiffly if they respond at all. Sodium and calcium cause muscle problems when they are in high concentrations. Achieve a level of balance among these nutrients to keep your leg muscles feeling pliable.
Potassium Deficiency
A potassium deficiency is one of the main causes of muscles that don’t perform like they are supposed to. Potassium is required for muscle contractions; when it is not in the body in high enough amounts, muscle spasms, stiffness and cramps are common symptoms. Try adding plantains, tomatoes and apricots to your diet to get a sufficient amount of the nutrient. Consume at least 4.7 g of potassium each day to avoid muscle stiffness.
Salty Foods
A sodium-rich diet can lead to stiff muscles because high sodium levels lead to edema. Edema is an increased level of water between the cells or in the circulatory system of the body. It most often occurs in the legs, feet and ankles. Processed and canned foods have high levels of sodium; lowering your total intake is as simple as avoiding those food sources. Instead of canned foods, seek out fresh alternatives and avoid processed lunch meats for fresh deli-cut varieties.
Magnesium Deficiency
Magnesium is necessary to balance out the calcium level in your body. Without enough magnesium or with too much calcium, your muscles end up hardened -- they will cramp more often and be stiff. Women should consume 320 mg of magnesium a day, and men should have 420 mg. The recommended daily value of calcium is 1,000 mg; avoid going over that amount if muscle stiffness is a problem. Eating green vegetables, blackberries and tuna can help increase the magnesium levels in your body and possibly solve your muscle stiffness problems.
Food Allergens
Foods that contain allergens, such as milk, cheese, gluten, soy and corn, can all lead to muscle stiffness. If you have a mild allergic reaction to any food product, it can lead to the development of edema around your leg muscles, causing them to stiffen up. The best way to avoid stiff muscles caused by allergies is to cut out food products that people are commonly allergic to. Cut out nuts, dairy products, soy, gluten and corn, one by one. Give yourself a week in between each of the different foods, and you will eventually know which one you are allergic to.
