Running puts considerable strain on the muscles in your legs, so it’s not uncommon to experience tightness in your upper or lower leg after a workout. In most cases, this symptom is not cause for concern and should subside on its own after a few days or with gentle stretching. However, if the tightness persists or worsens, see a doctor for an accurate diagnosis.
Quadriceps Strain
Your quadriceps are the muscles on the front of your thighs, and one of their main functions is to help you bend and straighten your knee. For this reason, they get a particularly good workout when you’re running. Due to the repetitive nature of this activity, quadriceps strain is quite common in people who run regularly, says PhysioAdvisor.com. One of the initial signs of this injury is a pulling or tight feeling through the front of your thigh – especially when running or performing similar actions, such as jumping or walking up stairs. In more serious cases, you may feel pain when you move. The initial treatment involves rest – do not work through the pain – and applying ice. Once you can move your leg without too much pain, try gentle stretches to loosen the tight muscles.
Thigh Stretch
To avoid quad strain from running, PhysioAdvisor.com recommends stretching the muscles before and after your workout. One way to do this is to lie on your stomach with your legs flat along the floor, says BodyBuilding.com. Bend your right leg so the shin is in the air but the thigh is still in contact with the floor. Reach round to grab hold of the ankle with your right hand. Gently draw the heel in towards your right buttock, stopping when you feel a stretch through the right quad. If you need more of a stretch, lift your thigh an inch or so off the floor.
Anterior Tibialis Tendinopathy
Running also places strain on the anterior tibialis, which is a muscle that runs down the front of your lower leg, says PhysioAdvisor.com. This muscle helps you lift your toes off the ground to take a step. High-impact repetitive activities, such as running, place a lot of pressure on this muscle and, as a result, the tendon that attaches it to your ankle bone can become inflamed. This condition is known as tendinopathy, and one of the main symptoms is pain or tightness through the shin. Muscle tightness increases your risk of developing this condition, so stretch your anterior tibialis regularly to improve its flexibility.
Shin Stretch
Kneel on the floor then sit back on your haunches so your buttocks are resting on top of your heels, says ExRx.net. To ensure you get a maximum stretch through your anterior tibialis muscles, make sure the tops of your feet are flat against the floor. It’s also important that you keep your heels pointing up toward the ceiling rather than flopped out to the sides.
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