Experiencing shaky legs after exercise can be a scary and debilitating experience. Walking can be difficult and you may not be able to stand without assistance. While there are serious medical issues that can cause your legs to shake uncontrollably, muscle fatigue and malnutrition are more common causes in regard to exercise. If making changes to your exercise regimen and dietary habits don't help, consult your doctor to rule out a more serious medical disorder.
Fatigue
If you are a beginner just starting an exercise regimen, it is easy to go beyond your limits and work your leg muscles to the point of fatigue. Even if you are a more seasoned athlete, muscle fatigue can occur, particularly if you suddenly increase the intensity or length of your workout. When muscles get fatigued, they don't contract as smoothly because some of the muscle groups quit functioning, which results in trembling and shaking. Similar symptoms could develop if you have been standing or holding your legs in one position for a long period of time.
Malnutrition
Not eating enough or skipping a meal before an exercise session could easily lead to shaking and trembling. When your body doesn't have enough fuel, the levels of glucose, or blood sugar, in your body get very low, which is a condition medically known as hypoglycemia. As a result, your muscles don't function properly. Not drinking enough water can exacerbate the problem. In addition to shaking legs, other symptoms of hypoglycemia include hunger, irritability, dizziness, fatigue, confusion, nausea and weakness.
Treatment
Shaking legs that are caused by fatigue and overexertion should be treated with rest first and foremost. Avoid standing or walking until your legs have recovered, which in most cases should only take a few minutes. Massaging your legs and applying heat may also help the muscles relax. Eating a small snack that contains sugar or carbohydrates, such as crackers or fruit juice, can help if you are experiencing low blood sugar. Drink water to hydrate you, which can help ease the shaking caused by both fatigue and malnutrition. If your legs continue to shake despite self-care measures, seek medical attention.
Prevention
To avoid muscle fatigue, keep an even pace while exercising. Stop exercising if your leg muscles become sore or tired and get plenty of rest the night before. Perform a warm up and then gently stretch your leg muscles before engaging in activity. Make any changes in workout gradually, avoiding sudden increases in length or intensity. Eat a full meal at least two hours before exercising to help avoid hypoglycemia. If you forgot to eat, try and consume a small snack at least 30 minutes before working out. Drink plenty of water before, during and after exercise. If, in spite of taking preventive measures, your legs continue to shake uncontrollably after you exercise or they shake when you are not exercising, consult a doctor; a variety of medical disorders have tremors and shaking as a sign or symptom. If you are taking any medications, ask your doctor if leg shaking is a side effect.
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