Soreness in the thigh muscles after running is a common phenomenon, especially after running for a long time. This soreness usually takes a few days to gradually alleviate. So what should you do if you experience thigh muscle soreness after running? Are there any ways to quickly relieve it?
Gradually stop running to dilute lactic acid
When you finish running, don't stop and rest immediately. Instead, slow down your running speed and gradually come to a stop. This can effectively dilute the lactic acid produced during exercise and alleviate the soreness in the thigh muscles.
Stretching activities to relieve muscle soreness
After running, do some stretching activities to elongate the muscles. This can change the excitability of the corresponding central nervous system, block spasms caused by excessive muscle spindle excitability through the negative stretch reflex, and improve local tissue ischemia caused by spasms. As a result, muscle blood flow velocity improves, damaged tissues are repaired, and muscle soreness is alleviated.
Static stretching activities to stretch specific areas
After finishing running, perform full-body stretching exercises to relax the muscles and facilitate the recovery of muscle spasms. Focus on stretching the quadriceps, hamstrings, inner and outer thighs, calves, glutes, back, chest, abdomen, shoulders, neck, and other major muscle groups. Each stretching movement should be held for 20 to 30 seconds, and at least two cycles should be performed.
Ice pack or cold water bath to relieve soreness
Using an ice pack or taking a cold water bath can cause the capillaries in the damaged muscles to contract, preventing further enlargement of the microstructures caused by training. It can also have analgesic effects.
Be careful not to use heat packs, as they can accelerate muscle blood circulation, leading to damage to the microstructures of the thigh muscles, worsening muscle soreness, and even increasing fatigue.
Pay attention to energy replenishment
After running, drink water appropriately to replenish the lost body fluids during exercise. Within the first 30 minutes after exercise, the muscles are most likely to replenish glycogen. During this time, you can eat alkaline fruits, vegetables, or soy products to maintain acid-base balance in the body, eliminate fatigue caused by exercise, and reduce the severity of muscle soreness or stiffness.
Can you continue running with thigh muscle soreness after running?
If you haven't been running for a long time and suddenly experience thigh soreness after running, it is recommended to rest for 1 to 2 days before exercising again.
If you are a regular exerciser, mild massage or cold pack to relieve thigh muscle soreness, followed by appropriate rest, should not be a problem to continue with a slow jog.
If the pain is severe and lasts for more than three days, it is advisable to seek medical advice to check if there is a muscle strain.
