Beginners just starting a jogging regimen or more seasoned joggers who have over trained usually develop sore legs after jogging. Jogging is an inexpensive, healthy workout, but it is also stressful on the joints, especially if over done. Taking a few precautions before and after jogging can help prevent minor pain and injury. In rare cases, soreness can be the result of an underlying medical disorder. Consult a doctor if your soreness does not dissipate after seven days.
Delayed-Onset Muscle Soreness
The most common from of soreness after jogging is delayed-onset muscle soreness, or DOMS. It usually occurs 24 to 48 hours after exercise and disappears within three to seven days. In addition to soreness, DOMS can have other symptoms such as stiffness, muscle tenderness, weakness, and swelling. None or all of the symptoms may occur, and they often occur at different times. There is no consensus on what causes DOMS, but the most current theory suggests it results from micro tears in the muscle fibers, according to the American Council on Exercise. Eccentric movements --- resistance against lengthening of the muscle --- such as jogging downhill are the primary causes of DOMS. DOMS ceases to occur once resistance and endurance are built up.
Treatment
No treatments have been found to reliably treat DOMS, but some relief may be found by using the the RICE protocol --- rest, ice, compression and elevation. Rest the legs and ice them for 20 minutes at a time. Compressing the affected area with a bandage and elevating them will help keep swelling down. Remove the bandage if the area becomes numb or swelling increases. NSAIDs, non-steroidal anti-inflammatory drugs, such as ibuprofen or acetaminophen, may help relieve the pain. Massaging your legs and soaking in a hot tub may offer some relief as well. If you suspect DOMS, but the pain continues for more than seven days, even when resting, consult a doctor.
Prevention
Prevention of DOMS has been found to be more reliably consistent than the treatments. A general warmup that warms the muscles and gets the blood flowing, followed by a specific warmup that emulates the movements performed during exercise has been found to reduce the occurrence of DOMS. Stretching the leg muscles after warming up can help avoid injury, and possibly, DOMS. Gradually increasing your level of intensity can also help prevent DOMS. For example, if you are just starting to jog, walk part of the time, and then resume jogging. Warm up by doing some calisthenics, such as jumping jacks, and stretch the muscles of the legs, including the quadriceps, hamstrings and calves. Run on flat surfaces only for a while, then build up to steeper grades.
Considerations
DOMS is the most common cause of sore muscles after any type of exercise, but there are other problems that can cause muscle soreness. Some prescription medications, especially statins, have been known to cause muscle soreness, and systemic diseases, such as fibromyalgia, also have muscle soreness as a symptom. If you have soreness that lasts longer than seven days, are taking prescription medication or if you have other symptoms, such as joint pain, consult a doctor. If the soreness causes heat and inflammation, or if the pain is severe, seek medical attention immediately.
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