So, if your muscles are sore after squats, make sure you avoid training your legs for three days. Last Updated: October 5, 2020 This article has been viewed 111,462 times. This will help manage the swelling. Try out exercises that train your toes as … Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. Upper thigh muscle pain is a very hard pain we can feel and didn’t know how to treat it. To treat sore muscles at home, try lightly stretching the muscles 2-3 times a day. What should I do? Failure to do so might lead to nausea or a mild headache. 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. Ice and heat your thighs alternately, and stretch your quadriceps, and the same for your back. I used to struggle with chronic muscle soreness and muscle stiffness after my soccer games. Dr. Do you have any final advice for women? If your sore muscle is exercise related, you may be working out too aggressively or with bad form — consult with a personal trainer. What should I do? A common cause of overstretching issues is doing them while your muscles are cold. What do I do? 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. 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. Common causes of thigh pain may include: Wrap any type of cold therapy in a thin towel in order to prevent irritation or frostbite on your skin. There are many different causes of thigh pain, some obvious and others not so much. Lemon juice and castor oil together make an excellent natural treatment for leg pain. I don’t stretch that much but run a lot everyday. Sleep Well. The warm water improves blood circulation and the magnesium-rich salt works well to reduce muscle tension and pain. Get on your knees and spread them as wide as you can, stabilizing yourself on your hands. Fill your tub with water that is warmer than lukewarm, but that does not burn your skin. Please consider making a contribution to wikiHow today. Dehydration causes and electrolyte imbalance that affects muscle contraction at a cellular level. If you stretch properly, you should not have more muscle soreness the next day. The thigh contains one major bone and many muscles, nerves, and arteries; damage, disruption or injury to any of its components can result in dully, achy thigh pain. 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 … 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. If you experienced an injury that caused thigh pain, you may want to see your doctor if you believe it is severe. swelling or bruising at your hip or thigh area. 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 … Ah, the legs. My thigh started hurting while I was stretching. This article was medically reviewed by Troy A. Yes, this sucks. Most likely you strained or pulled the muscle, rest it for a while, avoid strenuous activity and try ICE(ice, compression, elevation). 1. Once the swelling has gone, you don't need to wrap anymore. Sore thigh muscles prove to be strong irritants, especially when you have no intentions of having your thigh muscles collapse with undulated pain. 1. 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 … Take the weight off your leg as soon as possible. By signing up you are agreeing to receive emails according to our privacy policy. Try the frog stretch for your inner thighs. Stretch the sore muscle. You may feel some pain in the muscles around your hip, knee or calf. … As a good indicator of dehydration, look at the color of your urine. Please consider making a contribution to wikiHow today. I'm a dancer. Lean towards the straight leg, rotating at the hips. Muscles become sore when they are either stretched beyond their tensile limits or overloaded by more weight than they can handle. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Thigh anatomy. Surely feeling DOMS in the muscles that help you sit, stand, and walk is not the greatest — you know how it's literally a pain to … Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. My thigh has been hurting really badly after swimming for an hour. Twenty20 Feb. 15, 2018, 8:56 PM UTC / … Stay hydrated! Start simple. Massage has many benefits including reducing tension and stress. It is also known as Charley Horse. After the first or second day, you should move a little bit every hour or so. Amid the current public health and economic crises, when the world is shifting dramatically and we are all learning and adapting to changes in daily life, people need wikiHow more than ever. Starting physical activity while in poor shape or before the muscles are properly stretched. tenderness to the touch at the front of your hip. References 24 Tips On How To Help Sore Muscles Recover Fast In Legs & Other Body Parts 1. Soak for up to 20 minutes. Start wrapping high on your leg, above the injury. Rest it as much as you can. #1 – Prevent Sore Muscles with Water. What do I do if I have sore muscles due to gout? You can take over-the-counter medicationthat helps one recover faster. There are a number of instances, when you suddenly feel your body is hurting. A professional massage will help relieve pain, however, be careful not to massage newly injured thigh muscles because it might lead to myositis ossificans. 10. For a good hamstring stretch, sit on the floor with one leg straight out and the other bent. Remember, the best way to prevent future thigh muscle injuries, always stretch and warm-up before any strenuous sports and activities. This is not a permanent solution, and not good for your liver, so don't overdo it. You can also … Inner thigh pain is often seen with muscle, cartilage, or tissue damage, or with the development of a growth or stone. Dark yellow can indicate dehydration, whereas colorless urine is usually an indication of normal hydration. Suddenly I developed pain in my thigh. Remember to stretch it gently to avoid further pain and damage. While health conditions causing the pain in inner thigh may require medical attention, the pain may also be addressed with natural home remedies. 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. I play a sport with practice every day. Take it easy and take it slowly. Work out on the first day if soreness subsides or lessens considerably after taking an anti-inflammatory or using ice. 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. However, it can also indicate an underlying medical issue, including deep vein thrombosis or diabetic neuropathy. Sore muscles are one of the less pleasant side effects of exercise. 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. Exercises 2, 3 and 4 can help with problems at the back of your thigh. wikiHow marks an article as reader-approved once it receives enough positive feedback. Get in some light movement.. The thigh muscles – which consist of the quadriceps, hamstrings and inner adductors – connect from the hips and pelvis to the knees. Take an Epsom salt bath, and use the cold-warm treatment. David Levine Jan. 11, 2021 Climbing Workouts vs. Elliptical Switch legs and repeat. [1] Try an ice bath, and get some rest. The pain was caused by exercise. Symptoms of a strained leg muscle can include: Muscle pain and tenderness, especially after an activity that stretches or violently contracts the muscle. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Alcohol: Alcohol increases bleeding, swelling, and delays healing. Massage to Treat Sore Thigh: The affected thigh muscles should be gently massaged to treat sore thigh. You can also fill an old long tube sock with rice and keep it in the freezer for when you may need it. Massage is another home remedy to help relieve your dog's pain. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your thigh. If you do, then it may be an indication you've overstretched and need to go a little easier next time. months. 1. A history of muscle strain. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Dull, achy pain usually indicates a mild-to-moderate muscle strain, whereas sharp and/or shooting pain with movement is often caused by joint and/or ligament sprains. If the pain continues for more than a few days, get a massage and/or talk to your doctor. 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. By using our site, you agree to our. After the first 24 hours, you can repeat the icing four to five times throughout the day, or every two to three hours. Luckily, it's easy to treat. … Pour in at least a cup of Epsom salt, though you can add more. Do you have crippling sore legs and muscle pain after workouts and games? This article was medically reviewed by Troy A. The foam roller is a foam tube that you place under the injured leg and roll it back and forth under the injured leg. Approved. #2 – Topical Magnesium – Epsom Salts and Magnesium Oil . Using gentle yet firm strokes, massage your legs for about 10 minutes. You can apply cold using an ice pack or bag of frozen vegetables, but soaking in a cold bath … Seek medical advice from your doctor and/or get massage by a professional. This article has been viewed 125,356 times. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. Muscle imbalance. Muscle soreness typically involves some degree of inflammation and reduced range of motion that lasts for a few days or so. See your physician if the pain or discomfort does not improve with the RICE method within five to seven days. How do I feel less sore after my Irish dancing sessions if even stretching is not working? It's used with muscle strains, sprains, bruises, and other injuries. How do I get rid of the pain? Ask your doctor for a prescription. If it is not serious, rest it for a few days. Most people can get pain in this area. What do I do if my leg joints are sore after riding horses? Arch your back so that your belly drops and your butt is pushed back. You should feel the stretch in your inner thighs. 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. However, they should only be used under the supervision or advice of a healthcare professional. Luckily, it's easy to treat. 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. You can make it worse by re-injuring the thigh muscles. 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. 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. Include your email address to get a message when this question is answered. Causes of Leg Muscle Pain. X Exercise regularly. 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. Use your fingertips to lightly massage the areas that hurt–the massage may not feel good in the short-term, but it will help your muscles heal faster if you sit through the pain. Remember to drink plenty of water throughout the day, which will help prevent muscle cramping. It’s also a great mood-lifter. How can you ease DOMS and decrease your recovery time? Heat: Heat is avoided because heat can increase swelling and bleeding at the injury site. If it is sore, some light stretching and massaging will help. This should improve as your thigh problem gets better. This can be especially effective after a warm bath in mineral salts. Previous thigh muscle injuries do weaken the muscle and make it more likely to happen again. {"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":"