Muscle pain in the leg after performing light exercise can cause frustration and discomfort, and may cause people to give up on exercise goals. Most of the time, leg pain after light exercise is temporary, lasting for only a few minutes. While most cases of leg pain after exercise results from overuse or poor exercise technique, muscle pains that worsen or persist should be evaluated by a physician.
Features
After exercise, pain might occur in one or both legs; the pain might involve just one muscle or it could radiate down the leg and into the foot, or up into the buttocks and hip. The pains usually begin with a sudden onset and might feel like throbbing, burning or tingling sensations. People with muscle pain in the leg after exercising might develop additional symptoms such as hardness or a lump in the affected muscle. Muscle pain after exercise usually lasts for five to 30 minutes, although a strained muscle could feel painful for up to a week.
Causes
The most common causes of muscle pain are overuse, injury, stress and tension. Even a light workout could cause muscle pain in the leg if poor technique is used, or if exercising without first warming up the muscles. Stretching the muscle beyond its ability or repeating the same motion many times could also contribute to muscle pain after light exercise. In addition, exercising in hot weather or for a long period of time can also cause muscle pain during light activity.
Treatments
During an attack of muscle pain, stretching the leg by pulling the foot and toes upward as far as possible can break the muscle cramp. In addition, apply an ice pack to the affected muscle for up to 20 minutes at a time. Acetaminophen or ibuprofen can also help relieve leg muscle pain after exercise. If muscle pain persists after performing self care measures, or if the pain is severe, doctors might prescribe muscle relaxants to treat the pain.
Prevention
Drinking plenty of water before and during exercise, particularly in hot weather, can help prevent muscle cramps. In addition, stretching before and after exercise can also help to warm up the muscles and prevent them from cramping. Stretch the heel cords daily by standing with straight knees and leaning forward against a wall. Visiting a personal trainer for training in proper exercise techniques can also help prevent muscle injuries during exercise.
