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Legs pain after running
I recently started running and found my muscles and bones hurting after a few days. Resting, improving diet and external ointments don't seem to help with the problem.
Answers (9)
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it may be due to lack of warm up before running. Lack of warmup and stretching can Cause soreness and sometime tissue rupture .
Next Steps
Take rest from running for some days till pain subsides. But continue with light stretching and warmup twice daily. Hot water fomentation.
Health Tips
you can apply oil and ointment. But no rigrous massage.
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Calf stretching exercise and avoid running do gradually.
Hot fermentation twice a day
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Are you a runner or you practice running regularly took a break and started again recently?
If you are a beginner you should do walking 3km everyday for a month then gradually improve to jogging and walking, then jogging for couple of months then you can start running for short distance.
Next Steps
You should do hip, knee and calf stretching with proper guidance.
Health Tips
If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist in person or through video call for further evaluation and treatment.
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Hi don't bother about ur problems, it's common because of over weight, you have to start with ur exercise with walking not running.. TK rest do icing15 to 20 minutes , after that light streching of ur leg muscles,
Next Steps
not relived go near by physiotherapist
Health Tips
continue walking and aerobics with proper sports shoes under guidelines of physiotherapists
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Hi! From ur post I feel may be you are not warming up your muscles before doing strenous activity and the muscles are still not that strong for the whole process
Next Steps
Stretching your leg muscles after running or any other strenous exercise is very important to avoid any injury or discomfort
Health Tips
5 mins of prior warm up before exercise and stretching post exercise has to be done
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Your inactive muscles and bones couldn't tolerate the sudden burst of activity after those few days. Continue with the rest for another 2-3 days. Rest includes spending lesser time standing, walking and sitting less at a time. Being a student you may be in the habit or need ti sit for longer duration and also gadget use.
Next Steps
do stretching of your body. once pain reduces start running with approximate 75% of what you started. do it alternate days.
Health Tips
we can do a teleconsultation if you want
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Hello
First it may be due to Vit D deficiency check out the vit d levels or get expose to sun in the early morning and also check the calcium levels.
Better to include milk,green leafy vegetables in your diet.
Try to use hot water fermentation for 15 min twice a day later apply diclofenac.
Do stretches of the lower limb that is stretches of the gluteus,hamstring,quads,calf ......hold the stretch for 10 seconds and do it thrice.
Do these stretches twice a day.
Follow these and you can see the difference.
Next Steps
check the calcium and vit d levels first and then if you have low levels of these you can use supplements.
Health Tips
Before doing a workout it's better to do stretches or warm up.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
Check with your vitamin D deficiency.
Use pain'relieving gel or ointment like volini gel or diclofenac gel.
Use hot water bag three times a day 10 min-15min.
Before running or exercising start doing warm up and at the end do cool down stretching.
Next Steps
do not attempt high intensity exercises .
do low intensity exercises and do not over use muscle.
after month start increasing the repition of same exercises and add few more.
but intially do do too much running or exercise.
Health Tips
for more information please consult online with physiotherapist.with practo app.
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
19 yrs exp
Bangalore
There are 2 types of muscle soreness after activity:
Acute onset and delayed onset.
There are a few reasons for it:
Excess lactic acid in muscles
Tightness in unstretched muscles
There are 3 things i can think of to help the issue:
-Contrast heat and cold along the bigger muscles of the thighs, buttocks and calf
15 min cold with towel wrapped around
10 mins heat after, follow it up again with cold for 15 mins
- Stretch the major muscles, quadriceps, hamstrings, gluteals and calf. Do not stretch into pain as the muscle will be tight, do it after the contrast treatment.
- Perform gentle activity like for very short durations like 10 to 15 mins atleast 2 times a day.
Next Steps
next time you start activity good to do an adequate warm up and end with a cool down. Use icing the first few day every time after the activity
Health Tips
careful with an ice burn or a heat burn, take it off if you feel it too hot or cold and put it back on when better.....To clock the stipulated time. A towel wrapping prevents that usually....
Please do an online consultation if needed.
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