How to recover a sore leg from running
New and experienced runners have one thing in common: tired, stiff, achy legs. This can happen simply because your muscles are unfamiliar with the distance or speed of your run, if you don't warm up before your run, or if you train hard and don't relax your muscles between workouts. The quadriceps, hamstrings, and calf take a heavy blow with every step during your run, but you can help your legs stand on their feet with proper treatment.
Tips to avoid sore legs
Go for a second run later in the day
Take a slow, light jog to recover for 20 to 30 minutes without worrying about distance. This session will help provide nutrients for sore muscles, remove waste, and reduce recovery time. You can also replace the second run with other effective cardio exercises such as walking, cycling or swimming.
Stay active to aid recovery
Light, repetitive movements can help prevent muscle stiffness and pain in the lower body. If you sit or stand for long periods at work, try bending your legs, raising your knees, walking around a desk, and stretching.
Use hot and cold therapy
Cold therapy, such as applying a bag of ice or frozen peas, is most effective during the first 24 hours, when the muscles are still swollen. After the first day, use a heating pad or a warm bath to soothe the muscles in your legs. Either way, apply cold compresses or warm compresses for up to 20 minutes, three times a day.
Drink plenty of water after running and throughout the day
Water keeps your muscles working properly and helps combat any cramps or soreness caused by dehydration. Drink at least 1.5 to 2 liters of water per day and keep water on hand during physical activity to replace fluids lost through sweat.
Give yourself a massage right away
Use your fingertips or a foam roller to massage the upper and lower leg muscles. If you are using a foam roller, sit on the floor and use your arms to move back and forth over the roller to massage your thighs and lower legs. Turn around and repeat the massage, placing the front of the thighs on the roller. This will help increase blood circulation and speed up recovery time.
raise your legs
Another easy way to relieve aching legs is to lie down with your legs elevated. In this way, you are helping to boost blood circulation from your lower extremities to your heart. Through this gesture you will notice how to relieve discomfort in the legs.
Exercises that will relieve you
Although if you prefer, you can do this series of exercises to loosen up your legs.
Instep extension. Extend the instep well and hold it in this position for five seconds. Do the same with your toes, pinning them toward the ceiling, then toward your chest. Repeat this exercise ten times for each foot.
Refreshes the feet. Lay a towel on the floor to avoid getting it wet. Put a bottle of frozen water and roll the bottle with your foot. You will notice how it relaxes you right away.
foot turns. Sit and feel comfortable either on the floor or in a chair. Straighten your legs and rotate with one foot to the right and then to the left, making circles. The same with the other foot.
And you, what other methods do you use to relieve leg pain after running?