zig
0

Notifications

  • You're all caught up!

How to Treat Sore Legs After Running

by
author image Sandra Ketcham
Sandra Ketcham has nearly two decades of experience writing and editing for major websites and magazines. Her work appears in numerous web and print publications, including "The Atlanta Journal-Constitution," "The Tampa Bay Times," Visit Florida, "USA Today," AOL's Gadling and "Kraze Magazine."
How to Treat Sore Legs After Running
How to Treat Sore Legs After Running Photo Credit Ignacio Lopez/Demand Media

It is normal to develop some soreness anytime you use a muscle group vigorously or for a prolonged period. Soreness in your legs that develops immediately after running usually fades over the course of several hours. Muscle soreness that develops more than 24 hours after running is due to tiny tears in your muscle fibers. This condition is called delayed onset muscle soreness, or DOMS. DOMS is normal and may take several days to improve with home treatment. Report any sudden or severe pain in your legs after running to your doctor.

Step 1

How to Treat Sore Legs After Running
Photo Credit Ignacio Lopez/Demand Media

Stop running or engaging in any other activity that works your leg muscles for at least one week. This gives your muscles time to heal. You can continue working other muscle groups, such as your back, shoulders and arms.

Step 2

How to Treat Sore Legs After Running
Photo Credit Ignacio Lopez/Demand Media

Soak your sore muscles in very warm water in the bath or a hot tub to ease your pain and reduce inflammation. Alternating hot and cold baths works especially well for some people.

You Might Also Like

Step 3

How to Treat Sore Legs After Running
Photo Credit Ignacio Lopez/Demand Media

Rub the affected muscles using moderate pressure to improve blood flow to the area. If you cannot reach your sore leg muscles, ask a friend to massage them.

Step 4

How to Treat Sore Legs After Running
Photo Credit Ignacio Lopez/Demand Media

Begin walking two to three days after you stop running and throughout the recovery period to maintain blood flow to the affected muscles. Engaging in light activity can hasten recovery and improve your range of motion.

Step 5

How to Treat Sore Legs After Running
Photo Credit Ignacio Lopez/Demand Media

Stretch after your walks and periodically throughout the recovery period. Stretching helps prevent inflammation and stiffness and can improve your mobility while your legs recover.

Step 6

How to Treat Sore Legs After Running
Photo Credit Ignacio Lopez/Demand Media

Take an over-the-counter anti-inflammatory medication, such as ibuprofen or naproxen, to decrease swelling and pain in your muscles.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media