how to relieve sore muscles in thighs

If you injured it and you think it is serious, see a doctor. Good general muscle strengthening exercises include swimming, rowing and bouncing on a mini-trampoline. Then, a hand should be placed on either side of the thigh and rotating motions should be used. Dehydration can cause muscle soreness, hydration can help prevent it and clear it. To stretch the quads, stand and hold on to the wall or a chair to balance yourself. 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. Last Updated: October 5, 2020 Lemon juice and castor oil together make an excellent natural treatment for leg pain. Many people also report hearing or feeling a pop. What do I do? As an alternative, ask your partner or spouse to massage your sore muscle(s). References By using our site, you agree to our. Here are a few of the less obvious causes. [1] Make sure your shins are parallel to one another. Depending on the type and intensity of the workout, muscle soreness can range from barely noticeable to extremely painful. Do your stretching before your workouts or dancing secession. If strenuous physical activity is the cause of your leg pain or muscle soreness, drink tart cherry juice. How do I get rid of the pain? Using gentle yet firm strokes, massage your legs for about 10 minutes. This is not a permanent solution, and not good for your liver, so don't overdo it. 1. 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. For the first 24 hours, apply an ice pack to the site of the pain for 10 - 15 minutes each hour that you're awake. Do you have any final advice for women? We use cookies to make wikiHow great. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. The antioxidant and anti-inflammatory properties of tart cherries help prevent and treat soft tissue injury and pain. Try stroking the legs in an upward direction, kneading the muscles with your hands, or press deeper pressure along the muscle. If you experienced an injury that caused thigh pain, you may want to see your doctor if you believe it is severe. There is mixed evidence that acupuncture is effective for relieving chronic muscle and joint issues, but there's many anecdotal reports that it can help. You can take over-the-counter medicationthat helps one recover faster. What do I do to be okay/better in time? Sore leg muscles can make everyday activities a challenge. 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 … Switch legs and repeat. Occasionally, problems felt in your thigh can be caused by a back problem even though you don't feel pain in your back. I don’t stretch that much but run a lot everyday. Ice and stretch often throughout the week. This can be especially effective after a warm bath in mineral salts. Recover; It is important to return to normalcy slowly and give your body a chance to heal. [1] Luckily, it's easy to treat. When We knowing the causes of the Upper leg muscle pain it will be simple to treat and relieve the pain. Miles, MD. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. Previous thigh muscle injuries do weaken the muscle and make it more likely to happen again. Always keep well hydrated after a massage in order to flush inflammatory by-products and lactic acid from the body. What should I do? If it causes you more than you can handle, don’t push yourself, and skip a couple of days of practice. It is a non-invasive technique that helps restore flexibility, relaxes … Today I couldn’t even apply pressure to it because it hurt so much. You can make it worse by re-injuring the thigh muscles. In other words, leg pain at night has a very different list of causes than leg pain when walking. If you are more flexible, you can lower yourself to your forearms. The condition stems from exercise-induced muscle damage, or inflammation of the muscle as a result of microtears of muscle … In addition to strengthening exercises, physical therapists can also use therapeutic devices to treat your muscle soreness, such as electronic muscle stimulation (EMS), therapeutic ultrasound, infrared (heat) therapy and/or transcutaneous electrical nerve stimulation (TENS). The RICE method is a first aid treatments that can help reduce inflammation and pain, and help with healing. It can stimulate blood flow to your muscles to ease tightness and help them feel better. If these muscles have not been adequately stretched, you are at a higher risk of straining and injuring the muscle. Dr. See your physician if the pain or discomfort does not improve with the RICE method within five to seven days. Thigh anatomy. References. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Realize that the acupuncture points used to reduce your soreness may not be located in or near the problematic muscle — some points can be in distant areas of the body. A professional massage will help relieve pain, however, be careful not to massage newly injured thigh muscles because it might lead to myositis ossificans. Dr. 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. "I am from India. Starting physical activity while in poor shape or before the muscles are properly stretched. By using our site, you agree to our. Use a heat/ice treatment if necessary. They bring the muscle through its full range of motion, getting the blood flowing and bringing blood to the muscles. Yes, this sucks. tenderness to the touch at the front of your hip. Probably it seems too difficult to sleep in this time when the soreness appears. In clinical tests, a portable air-activated heat wrap -- … 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. Don't overdo it. Lean towards the straight leg, rotating at the hips. Include your email address to get a message when this question is answered. Go see a massage therapist if your thigh injury is severe, or if you are unsure how to massage your thigh at home. Dynamic stretches involve movement. It’s also a great mood-lifter. Massage to Treat Sore Thigh: The affected thigh muscles should be gently massaged to treat sore thigh. A history of muscle strain. The upper thigh muscle pain or we can say in other words that is the discomfort in your upper thigh, this pain is very popular. Thanks to all authors for creating a page that has been read 125,356 times. Dr. The warm water improves blood circulation and the magnesium-rich salt works well to reduce muscle tension and pain. 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. These home treatment options for sore muscles cover ongoing self care as well after workout tips to get rid of muscle pain. If you continue … Remember, the best way to prevent future thigh muscle injuries, always stretch and warm-up before any strenuous sports and activities. However, the suggestion is to try sleeping enough after getting the problem as sleeping can help your body pass the protein synthesis and help you have a good time to recover the endurance … Last Updated: June 7, 2019 wikiHow is where trusted research and expert knowledge come together. Stretching and IcyHot can't hurt either. Start with two minutes of heat, followed by one minute of cold. If you have thigh pain, there are ways you can try to alleviate the pain. If you feel it you need to take care of the causes of this hard pain. wikiHow is where trusted research and expert knowledge come together. Common causes of thigh pain may include: Do you have crippling sore legs and muscle pain after workouts and games? Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Swimming laps, water aerobics, and even water walking can help alleviate the pain from sciatica leg pain and provide exercise that strengthens the muscles of the legs. For a good hamstring stretch, sit on the floor with one leg straight out and the other bent. months. Luckily, it's easy to treat. This can be useful in preventing further injury. Always wrap it in something (like a towel or t-shirt) to protect the skin. Delayed onset muscle soreness, also known as DOMS, describes the muscular pain and stiffness that set in after a particularly intense workout. Muscle soreness typically involves some degree of inflammation and reduced range of motion that lasts for a few days or so. Leg Muscle Pain with Walking. In more serious muscle injuries, you may notice more swelling and bruising, which indicates some broken localized blood vessels. This will help manage the swelling. Some leg pain after running — known as delayed-onset muscle soreness (DOMS) — is common, particularly if you're a beginner. What can I do? If you can't raise the leg above the heart, keep it parallel to the ground. Soothe sore muscles after a workout with ice and heat packs, massage, foam rolling and pain relievers. Heat: Heat is avoided because heat can increase swelling and bleeding at the injury site. Smoking tobacco products impairs blood flow and results in oxygen and nutrient deprivation to muscles. Take the weight off your leg as soon as possible. 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. You can apply cold using an ice pack or bag of frozen vegetables, but soaking in a cold bath … There are 11 references cited in this article, which can be found at the bottom of the page. If your muscles still ache after 48 hours, try heat. Get in some light movement.. I fell on my thigh walking up the stairs, how do I remove the pain? What do I do if I have sore muscles due to gout? Calf pain when walking is very different than calf pain at … 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. By using this service, some information may be shared with YouTube. HowHunter explains how this can help with leg pain at night: “Strengthening the foot muscle helps reduce leg pain and it also reduces the occurrence of foot cramps. This article has been viewed 111,462 times. Causes of Leg Muscle Pain. Usually stretch before and after you run to avoid injury. #2 – Topical Magnesium – Epsom Salts and Magnesium Oil . You should feel the stretch in your inner thighs. 1. Fill your tub with water that is warmer than lukewarm, but that does not burn your skin. 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. This article has been viewed 125,356 times. If you stretch properly, you should not have more muscle soreness the next day. This article has been viewed 111,462 times. My thigh started hurting while I was stretching. A Charley horse happens if the muscles are overworked, if you are dehydrated, or if the nerves get irritated. Let me show you how to relieve sore muscles after workouts and games with 7 easy tricks. Inner thigh pain is often seen with muscle, cartilage, or tissue damage, or with the development of a growth or stone. You can also fill an old long tube sock with rice and keep it in the freezer for when you may need it. You can use a heating pad, a heated wrap, a hot compress, or a hot water bottle. It depends on what happened to your hip. Soothe sore muscles after a workout with ice and heat packs, massage, foam rolling and pain relievers. 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. 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 Epsom salt bath, and use the cold-warm treatment. If the soreness persists, you may want to take an over-the-counter pain reliever like ibuprofen. Symptoms of a strained leg muscle can include: Muscle pain and tenderness, especially after an activity that stretches or violently contracts the muscle. Muscles become sore when they are either stretched beyond their tensile limits or overloaded by more weight than they can handle. As a good indicator of dehydration, look at the color of your urine. To reduce the risk of muscle injury and/or to speed up recovery from muscle soreness, quit smoking. Failure to do so might lead to nausea or a mild headache. Bathe in cold water rather than hot or warm water. If you do, then it may be an indication you've overstretched and need to go a little easier next time. What do I do if my leg joints are sore after riding horses? 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. Some steps that may help prevent upper thigh pain include: remaining physically active taking frequent stretching breaks during extended periods of sitting stretching before and after exercise working with a personal trainer … Although there are no proven remedies for statin-related muscle pain, the following may help. If it is not serious, rest it for a few days. 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. Start wrapping high on your leg, above the injury. If your sore muscle is exercise related, you may be working out too aggressively or with bad form — consult with a personal trainer. 24 Tips On How To Help Sore Muscles Recover Fast In Legs & Other Body Parts 1. Stretching the muscle gradually can help enhance a good flow of blood which in turn aids in repairing muscle fibers that have been damaged or torn. Running or exercise: Any activity will aggravate the injury and increase swelling and bleeding. Physical therapy may be required for severe injuries. Pain usually increases when you move the muscle, but it is relieved by rest. Exercise. Castor oil also has medicinal qualities though it acts as a carrier oil along with lemon juice to help get relief from leg pain. What causes dull, achy thigh pain? Remember to stretch it gently to avoid further pain and damage. For the next 24 hours, repeat the icing every 2 - 3 hours instead. When We knowing the causes of the Upper leg muscle pain it will be simple to treat and relieve the pain… http://orthoinfo.aaos.org/topic.cfm?topic=a00366, http://www.medicalnewstoday.com/articles/29108.php, https://patient.info/bones-joints-muscles/sports-injuries/hamstring-injuries, http://www.coreperformance.com/knowledge/injury-pain/everything-you-need-to-know-about-quadriceps-strains.html, http://www.webmd.com/pain-management/muscle-spasms-cramps-charley-horse?page=2, http://www.sportsinjuryclinic.net/sport-injuries/thigh-pain/dead-leg/sports-massage-front-thigh, http://www.emedicinehealth.com/leg_pain/page9_em.htm, http://www.nickcampos.com/2011/12/frog-stretch-for-inner-thigh-pain-relief/, http://www.sportsinjuryclinic.net/sport-injuries/thigh-pain/tight-hamstring-muscles/stretching-tight-hamstrings, http://www.physioroom.com/injuries/hip_and_thigh/thigh_strain_full.php, consider supporting our work with a contribution to wikiHow. While health conditions causing the pain in inner thigh may require medical attention, the pain may also be addressed with natural home remedies. There are many potential reasons for muscular pain. Alcohol: Alcohol increases bleeding, swelling, and delays healing. Muscle strains are classified as either Grade 1 (some muscle fiber tearing), Grade 2 (moderate amounts of tearing) or Grade 3 (completely severed muscle). Sore muscles are one of the less pleasant side effects of exercise. Exercises 2, 3 and 4 can help with problems at the back of your thigh. When you are able, repeat on both sides. What should I do? Please consider making a contribution to wikiHow today. While health conditions causing the pain in inner thigh may require medical attention, the pain may also be addressed with natural home remedies. Repeat this six times. Miles, MD. Rub some warm olive, coconut or mustard oil on the affected area. To learn more from our Orthopedic Surgeon co-author, like what professional help you can seek, keep reading the article! Use an ice pack; If it's an acute injury, or if one notices swelling of the muscle or joint area and it feels warm, wrap an ice pack in a thin towel and place it on the sore muscles for about 15 minutes. The pain was caused by exercise. … There is some evidence that people who have exercised regularly before taking statins are less likely to experience muscle pain and cramping. If the pain continues for more than a few days, get a massage and/or talk to your doctor. Research source Cold therapy is said to relieve pain in muscles and joints by reducing swelling and nerve activity. To treat sore muscles at home, try lightly stretching the muscles 2-3 times a day. Most of us have a hard time … Valentour also explains further that the large quadriceps muscles on the thighs need a full 72 hours to recover from intense activity, compared to the 48 hours needed for smaller muscles, like your core muscles. Start simple. To learn more from our Orthopedic Surgeon co-author, like what professional help you can seek, keep reading the article! Stretch, as stretching helps immensely. I play a sport with practice every day. Participation in any sport that involves running, kicking, and sprinting, especially if enough time is not taken to stretch the muscles before participating. Soak your legs in an Epsom salt bath and then do some light calf stretches. My pain was due to exercise. You can also … If you are unsure of the cause of your thigh pain, you can see your doctor as soon as it happens just to be sure. Massage to Treat Sore Thigh: The affected thigh muscles should be gently massaged to treat sore thigh. Research source 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. swelling or bruising at your hip or thigh area. 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. Miles, MD. Now, everything has changed. Take it easy and take it slowly. How do I treat my body that's sore all over? Apply some coconut oil and gently massage. Try the frog stretch for your inner thighs. The femur is the longest and strongest bone in the body. These video shows the … Include your email address to get a message when this question is answered. Image via iStock. 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 … https://www.verywellhealth.com › thigh-pain-causes-treatment-4174433 Ah, the legs. Some cases of inner thigh pain … Don't worry, you can treat your leg muscle soreness and be back at the gym later in the day. There's lots of instructional videos on the internet that can teach the basics of massage and offer pointers, although it's no substitute for professional training. What do I do? Get on your knees and spread them as wide as you can, stabilizing yourself on your hands. Most people can get pain in this area. My thigh has been hurting really badly after swimming for an hour. You may feel some pain in the muscles around your hip, knee or calf. Follow the above methods and remember not to do any activities that might strain your muscles again. % of people told us that this article helped them. You can also soak in a hot bath. People with this sort of problem often describe the pain as: pins and needles; sharp; hot or burning; Self-help. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/87\/Treat-Sore-Muscles-Step-1-Version-2.jpg\/v4-460px-Treat-Sore-Muscles-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/8\/87\/Treat-Sore-Muscles-Step-1-Version-2.jpg\/aid596369-v4-728px-Treat-Sore-Muscles-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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