How To Recuperate From Sore Legs

Learning how to recuperate from sore legs is a good idea for any active person. Whether you are a professional athlete, gym rat, runner, snowboarder or anyone else who has put strain on their body, you will inevitably find yourself with sore legs at one point or another. Here are some easy steps you can take to recuperate from sore legs:

1. Rest. Rest is often associated with “weak” or “lazy,” but a proper recovery period should be incorporated into any worthwhile workout program. Rest is particularly important when recuperating from sore legs as it not only is a precaution against injury but also allows your muscles time to rebuild–which can increase their strength and mass.  

2.  Massage. Although it’s expensive, massage can be beneficial to recuperating from sore legs. Some of the main benefits of massage include reducing lactic acid buildup (which is a primary source of muscle soreness and fatigue) and improving circulation (which helps move bad toxins out of your body and allow good nutrients to the muscle). The best types of massages for sore legs are sports massage, deep tissue/myofascial release massage or Swedish massage.  

3.  Foam Rolling. Foam rolling is a good (and cheaper) alternative to massage. With a foam cylinder (usually six inches in diameter), you can use your own body weight to “roll” tight muscles. Some gyms have foam rolls or you can buy one for around $20 and they can be used for self-massage. There are foam roll exercises for IT bands, hamstrings, quadriceps, glutes and calves all of which will help relieve muscle tension in sore legs. 

4.  Epsom salt bath-Epsom salt (magnesium sulfate) can draw out toxins and reduce swelling when absorbed through the skin (in a bath). This can also reduce or dull the aches and pains while recovering from sore legs. Epsom salt can be found at most drugstores for around $5 (they often come in milk carton shaped containers). Add one to two cups of Epsom salt to your bath and soak for at least twenty minutes. Drink water before, during and/or after your bath.

*Warning: All these suggestions are intended to address “normal” levels of soreness from muscle fatigue, not any acute or sharp pain.

*Warning: Try to avoid getting a deep tissue massage within 24 hours of a heavy or strenuous workout.

*Tip:  One of the best ways to avoid sore leg muscles is to stretch. Stretching is often talked about but rarely done. You should stretch after every workout. Hold each stretch for seventeen to twenty seconds.

*Tip: If you are recuperating from sore legs, but still want to get a workout in–do an upper body workout and/or swim (which is a less impactful cardio workout than running, biking or an elliptical machine).

http://www.takingcharge.csh.umn.edu/explore-healing-practices/massage-therapy; http://www.amtamassage.org/about/terms.html