how to relieve sore muscles in thighs

Never place ice directly on the skin. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Magnesium is natural muscle relaxant, and as salts, these compounds also help to pull excess fluids out of the tissues, reducing swelling. tenderness to the touch at the front of your hip. Sore muscles are a common problem, but they do not indicate a serious problem in most cases. The bandage should be wrapped tightly enough to apply medium pressure, but not so tightly as to cause any bulging around the bandage or stop blood flow. Acupuncture is practiced by more healthcare professionals than ever before, including some physicians, chiropractors, physical therapists and massage therapists — whoever you choose should be certified by the National Certification Commission for Acupuncture and Oriental Medicine. Usually stretch before and after you run to avoid injury. This is because activity increases circulation, improving blood... 2. Gently massage your thigh … There are many different causes of thigh pain, some obvious and others not so much. Yes, this sucks. Peas are small enough to conform to the shape of your leg easily. I'm a dancer. The bone of the thigh is called the femur. Compressing the cold therapy against your sore muscle with a stretchy bandage or elastic wrap will also help combat swelling, but be careful not to completely cut off circulation. Stay hydrated! This article has been viewed 111,462 times. Massage is another home remedy to help relieve your dog's pain. Delayed onset muscle soreness, also known as DOMS, describes the muscular pain and stiffness that set in after a particularly intense workout. Start with two minutes of heat, followed by one minute of cold. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society. Sodium is the most important mineral, but calcium, magnesium and potassium are also important for muscle function. Every day at wikiHow, we work hard to give you access to instructions and information that will help you live a better life, whether it's keeping you safer, healthier, or improving your well-being. References. To treat sore muscles at home, try lightly stretching the muscles 2-3 times a day. When you are able, repeat on both sides. If your sore muscle is exercise related, you may be working out too aggressively or with bad form — consult with a personal trainer. wikiHow is where trusted research and expert knowledge come together. You can also … Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. Apply an ice pack to your thigh when muscle pain sets in, to provide relief and ease inflammation. Exercise regularly. Include your email address to get a message when this question is answered. http://www.medicinenet.com/script/main/art.asp?articlekey=78966, http://www.emedicinehealth.com/muscle_strain/article_em.htm, http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483, http://www.spine-health.com/conditions/neck-pain/neck-strain-causes-and-remedies, http://web.mit.edu/tkd/stretch/stretching_5.html, http://www.medicinenet.com/muscle_cramps/article.htm, http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743, http://www.mayoclinic.org/tests-procedures/acupuncture/basics/definition/prc-20020778, http://www.mayoclinic.org/diseases-conditions/back-pain/expert-answers/acupuncture-for-back-pain/faq-20058329, http://www.csp.org.uk/your-health/what-physiotherapy, consider supporting our work with a contribution to wikiHow. It includes: Rest Ice Compression Elevation Heat: Heat is avoided because heat can increase swelling and bleeding at the injury site. We use cookies to make wikiHow great. It is a non-invasive technique that helps restore flexibility, relaxes … If your muscle soreness takes longer than a few weeks to fade away, then either a significant proportion of muscle fiber is torn (considered a Grade 2 or Grade 3 muscle strain) or related joints and ligaments are also injured. For more ideas on how to alleviate thigh pain from our Orthopedic Surgeon co-author, such as taking an Epsom salt bath or using a foam roller, scroll down. Dehydration can cause muscle soreness, hydration can help prevent it and clear it. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. What do I do if my leg joints are sore after riding horses? upper thigh muscle pain All Symptoms and treatments. If you experienced an injury that caused thigh pain, you may want to see your doctor if you believe it is severe. If you're dealing with chronic muscle soreness, apply heat to the muscles for 20 minutes every few hours by taking a warm bath or using a heating pad. Muscle soreness typically involves some degree of inflammation and reduced range of motion that lasts for a few days or so. Ice and heat your thighs alternately, and stretch your quadriceps, and the same for your back. Sore leg muscles can make everyday activities a challenge. swelling or bruising at your hip or thigh area. This can be useful in preventing further injury. Heat is better at helping chronic muscle pain or pain associated with arthritis. You use the RICE method for the first two days after an injury. For the next 24 hours, repeat the icing every 2 - 3 hours instead. You can use either commercial ice packs or bags of frozen vegetables, like frozen peas. Miles, MD. 24 Tips On How To Help Sore Muscles Recover Fast In Legs & Other Body Parts 1. There is some evidence that people who have exercised regularly before taking statins are less likely to experience muscle pain and cramping. Arch your back so that your belly drops and your butt is pushed back. Some people may derive benefit and value from a single massage, others may seek it out multiple times per month. Massage sore muscles. Sleep Well. How do I get rid of the pain? Research source … Get in some light movement.. Dynamic stretches involve movement. Stretch, as stretching helps immensely. Soak your legs in an Epsom salt bath and then do some light calf stretches. Some are obvious, like injury or physical activity. Local muscle swelling, black and blue discoloration or both ; Either a decrease in muscle strength or (in a Grade III strain) a complete loss of muscle … Thigh anatomy. Miles, MD. Dehydration causes and electrolyte imbalance that affects muscle contraction at a cellular level. If you have chronically tight thigh muscles or delayed-onset muscle soreness from a tough workout, regularly stretching sore stiff muscles can relive pain and improve mobility. … Take an over-the-counter anti-inflammatory as directed on the package and ice your sore leg muscles for 10 minutes three times daily for the first 24 to 72 hours. It's not a quick fix, it's a general self-care tip. You can make it worse by re-injuring the thigh muscles. We use cookies to make wikiHow great. Chronically sore muscles are likely even more in need of stretching (due to tightness), so increase to three to five times per day and hold for 30 seconds until the discomfort fades away and the muscle loosens up. Work out on the first day if soreness subsides or lessens considerably after taking an anti-inflammatory or using ice. "Very helpful, I now feel slightly better day by day.". There are many potential reasons for muscular pain. Last Updated: June 7, 2019 Take an Epsom salt bath, and use the cold-warm treatment. This article was medically reviewed by Troy A. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. It is very important to warm up and stretch the muscles in the thigh before any activity. I am a dancer and dance every day so I don't have a lot of time off to rest the sore muscles. #2 – Topical Magnesium – Epsom Salts and Magnesium Oil . Upper leg muscle pain is a very hard pain affect the leg pain as a whole. However, they should only be used under the supervision or advice of a healthcare professional. However, it can also indicate an underlying medical issue, including deep vein thrombosis or diabetic neuropathy. Is it possible to get thigh pain from not enough exercise? wikiHow marks an article as reader-approved once it receives enough positive feedback. Lightly massaging your thighs is a good way to help treat delayed onset muscle soreness, according to a study published in the "Journal of Athletic Training" in 2005. Soothe sore muscles after a workout with ice and heat packs, massage, foam rolling and pain relievers. Sometimes, objective testing will not be a mistake to help pinpoint the cause. The pain was caused by exercise. Don't use dry heat, such as electric heating pads, on your sore muscles because you risk dehydrating the tissue and making the problem worse. Leg Muscle Pain with Walking. Ah, the legs. Muscle spasms or cramping creates pain in the upper leg muscles and are involuntary contractions of the quadriceps. Try an ice bath, and get some rest. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. The warm water improves blood circulation and the magnesium-rich salt works well to reduce muscle tension and pain. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. Two days ago I competed in an athletics carnival, and my calf muscle is still quite sore and tight. The femur is the longest and strongest bone in the body. Soak for up to 20 minutes. What should I do? Using gentle yet firm strokes, massage your legs for about 10 minutes. Dancing and other vigorous activities can put you at higher risk as well. I tried RICE method and it gave me relief.". He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. If you get sore muscles once in a while, you can take acetaminophen or a nonsteroidal anti-inflammatory drug (NSAID) like aspirin, ibuprofen (Advil, Motrin), or naproxen to help … Tired, heavy achy legs is a common … Ask your doctor for a prescription. Thanks to all authors for creating a page that has been read 111,462 times. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Symptoms of a strained leg muscle can include: Muscle pain and tenderness, especially after an activity that stretches or violently contracts the muscle. By using this service, some information may be shared with YouTube. Use a heat/ice treatment if necessary. These home treatment options for sore muscles cover ongoing self care as well after workout tips to get rid of muscle pain. Many people also report hearing or feeling a pop. X In a 2012 study published in the Medicine and Sports Science journal, researchers concluded that tart cherry juice is a safer way to treat muscle pain and … Image via iStock. What causes dull, achy thigh pain? As an alternative, soak your chronically sore muscle(s) in a warm Epsom salt bath for about 20 minutes. Switch legs and repeat. There are three groups of muscles in the thigh that can cause pain: the hamstring muscles at the back of the thigh, the quadriceps muscles at the front of the thigh, and the adductor muscles of the inner thigh. What should I do? If your muscle soreness is worse at night and mainly involves your legs, then you may have restless leg syndrome. Try the frog stretch for your inner thighs. Apply heat (carefully). At Brigham Young, Draper has been researching the use of heat remedies to treat muscle soreness. This article was medically reviewed by Troy A. What should I do? Massage to Treat Sore Thigh: The affected thigh muscles should be gently massaged to treat sore thigh. The antioxidant and anti-inflammatory properties of tart cherries help prevent and treat soft tissue injury and pain. Icing your thigh will help reduce swelling and inflammation. Muscle rub cream can be gently applied on the affected area to relieve pain. Don't worry, you can treat your leg muscle soreness and be back at the gym later in the day. This article was medically reviewed by Troy A. There are 14 references cited in this article, which can be found at the bottom of the page. Make sure your shins are parallel to one another. Exercising for at least 20 minutes every day has numerous benefits, including reducing the risk of muscle strains and cramps. You can apply cold using an ice pack or bag of frozen vegetables, but soaking in a cold bath … "I am from India. Failure to do so might lead to nausea or a mild headache. In terms of frequency, everybody's financial situation and muscle injury is unique. You may feel some pain in the muscles around your hip, knee or calf. Hold that for 30 seconds. Luckily, it's easy to treat. Fill your tub with water that is warmer than lukewarm, but that does not burn your skin. You should feel the stretch in the back of the thigh. Calf pain when walking is very different than calf pain at … Exercise. Bend your knee and grab the foot, bringing it as close to your butt as possible. We picked the brains of health and wellness experts and scoured research to bring you the best ways to ease muscle soreness so you can get back to doing the things you love. For instance, most artery blockages will not result in leg pain … They bring the muscle through its full range of motion, getting the blood flowing and bringing blood to the muscles. The condition stems from exercise-induced muscle damage, or inflammation of the muscle as a result of microtears of muscle … There are 11 references cited in this article, which can be found at the bottom of the page. Recovering from muscle pain … The hamstrings and the quadriceps tend to be at a higher risk of painful strains because they cross the hip and knee joints, are used in straightening and bending the legs, and can be injured in running, jumping and various sports. Smoking tobacco products impairs blood flow and results in oxygen and nutrient deprivation to muscles. Massage has many benefits including reducing tension and stress. If you feel it you need to take care of the causes of this hard pain. 10. On the other hand, This pain … When you feel thigh pain, start by resting your leg muscles for 1 - 2 days and avoiding any exercise that may require you to use these muscles. Dr. Applying a heat pack on the affected area helps relax the stiff muscles and relieve the pain. #1 – Prevent Sore Muscles with Water. It's used with muscle strains, sprains, bruises, and other injuries. People with this sort of problem often describe the pain as: pins and needles; sharp; hot or burning; Self-help. While health conditions causing the pain in inner thigh may require medical attention, the pain may also be addressed with natural home remedies. Probably it seems too difficult to sleep in this time when the soreness appears. Stretch the sore muscle. My thigh has been aching for days. Sports massage techniques for easing the muscle tension in the thigh include pushing the hands from the knee up the thigh towards the hips can be used. If your muscles still ache after 48 hours, try heat. Pour in at least a cup of Epsom salt, though you can add more. Running or exercise: Any activity will aggravate the injury and increase swelling and bleeding. It’s also a great mood-lifter. Hip flexor muscles can be strained with overuse, and can cause pain or muscle spasms in your thighs as well. Remember, the best way to prevent future thigh muscle injuries, always stretch and warm-up before any strenuous sports and activities. Soothe sore muscles after a workout with ice and heat packs, massage, foam rolling and pain relievers. After six weeks of daily use, there was shown to be a significant reduction in leg swelling – just think of all the dog walking you’ll get in. Thigh pain can be unpleasant and uncomfortable, but you alleviate it using the Rest, Ice, Compression, and Elevation (RICE) method for two days after the injury. If you are reverting to medication, you may garner advice from the practitioner and only then administer the medication. The RICE method is a first aid treatments that can help reduce inflammation and pain, and help with healing. Castor oil also has medicinal qualities though it acts as a carrier oil along with lemon juice to help get relief from leg pain. Understanding your thigh pain and what may be causing it is the first step to properly treating your condition. months. Cold therapy is said to relieve pain in muscles and joints by reducing swelling and nerve activity. My pain was due to exercise. If you injured it and you think it is serious, see a doctor. Applying moist heat to your sore muscle just prior to stretching it (see below) is a good idea in most instances because it makes muscles more pliable and less likely to tear further. If there isn’t any swelling and the muscles are just sore from the exercise, apply a heat pack for 15 minutes to boost blood circulation. Bathe in cold water rather than hot or warm water. 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