How To Treat Leg Muscle Soreness

Your legs and hips possess the largest muscles in your body, and after a workout, can cause the most amount of discomfort. Delayed-onset muscle soreness remains a condition that you will deal with as long as you continue to exercise. This discomfort responds to light exercise and massage, while dietary modifications and supplementation can help limit or prevent soreness. If soreness, extreme cramping or spasms persist following exercise, consult your physician.

Step 1

Walk at a moderate pace. There is no formula for this, simply move your legs to increase blood flow, which will clear waste products produced while exercising. The increase in blood flow to your muscles also increases the flow of nutrients that promote healing.

Step 2

Train the same muscles that are sore, or engage in active recovery. Use no more than 60 percent of the intensity and training volume that produced the soreness. If your previous workout consisted of 10 sets of 10 squats with 100 lbs., squat no more than 60 lbs. for 60 total repetitions.

Step 3

Massage your legs. This increases the circulation to damaged tissue in much the way walking does. A skilled masseuse may also be able to work out any knots that have developed.

Step 4

Consume carbohydrates and protein immediately after a workout. A combination of simple sugars and quickly digesting proteins, such as dextrose and whey, should be consumed as a recovery aid. According to a 2007 study in the "Journal of the International Society of Sports Nutrition," carbohydrates and protein consumed post-workout will increase your recovery ability and decrease muscle soreness.

Step 5

Supplement with branched-chain amino acids prior to training. Branched chain amino acids are the must abundant amino acids in your muscle tissue, and are required for recovery. According to a 2006 study in the "Journal of Nutrition," branched-chain amino acid supplementation improved recovery and reduced muscle soreness.

Tips and Warnings

Ensure that you include your post-workout shake in your dietary record of the day. Even though you are primarily using the protein and carbohydrates for recovery, they still count toward your dietary intake.
If you continue to feel pain in your legs, you may need to reduce your training volume and frequency to avoid injury.