Repetitively overusing muscles can gradually develop painful and uncomfortable symptoms. 2011 Feb; 19(2): 91–100. The last section of this article covers several hip muscle stretches that nearly anyone can do. In terms of frequency, everybody's financial situation and muscle injury is unique. If those muscles get tight, they can cause stiffness, pain, and other problems. Other ways to treat the symptoms of sciatica include using a foam roller for back pain and soaking in a bath of Epsom salt. Very often the specific cause of sore muscles can be difficult to pinpoint because it either happens gradually or is connected to an underlying medical condition. In fact, about half of overweight people report suffering from frequent leg cramps. Miles, MD. Severe Charley horses can cause muscle pain that can last from a few hours to a day. According to Dr. Laurence Knott on Patient.info, repetitive strain injuries can affect any of the muscles in your body. % of people told us that this article helped them. Release and repeat on the other side. However, they should only be used under the supervision or advice of a healthcare professional. When replenishing yourself, avoid beverages with caffeine (coffee, black tea, soda pop, energy drinks) — it acts as a diuretic and stimulates you to urinate more often. Blood clot in your leg can be the cause of an unexplained pain or burning sensation in your calf or thigh. These home treatment options for sore muscles cover ongoing self care as well after workout tips to get rid of muscle pain. Symptoms of Lyme disease can occur weeks or even months after the tick bite and means that a person could think there is no reason for muscle pain. We’ve selected a couple of yoga-inspired movements to specifically target your spine and hips, and a handful of functional movements to prepare your entire body for any number of activities. Your email address will not be published. Night time cramps are often a sign of magnesium deficiency. OrthoInfo. It feels great after a long day of sitting. Learning how to care for your sore muscles can help you to get some much needed relief. Failure to do so might lead to nausea or a mild headache. Sciatica. Some other conditions can cause leg pain and calf muscle tightness that may or may not be quite obvious. The journal Arthritis Care & Research reports that systematic lupus erythematosus (SLE) can cause unexplained muscle pain. How do I treat my sore muscles caused by sports? What can I do? This will not just help keep your vascular system healthy but also help prevent coronary heart disease. 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. This stretches the piriformis and the iliopsoas muscles, both of which can become tight and limit mobility in the pelvis. Other symptoms of sciatica can include:4. 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. Turn that back leg slightly inward so you aren’t sitting right on top of your knee cap. You can also try using some essential oils for muscle pain. Runner’s Lunge provides a deep stretch for the hips, hip flexors, groin and legs. People can perform lunges in a variety of ways, including forward, backward, and toward either side. Stretch, as stretching helps immensely. Varicose veins may cause your legs to start aching for no seeming reason during the night. In this article, I’m going to look at the causes why your legs appear to be sore for no reason. Because many doctors don’t know what exactly causes this type of chronic pain, it can be described as pain without a specific reason. Also, you may have severe lower leg pain a day or two after exercising.11. Diabetic neuropathy. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. As an alternative, soak your chronically sore muscle(s) in a warm Epsom salt bath for about 20 minutes. Leg pain from delayed onset muscle soreness could happen a couple of days after exercising and so it may seem that there is no reason for the pain. Leg aches and pains can develop between 24 and 48 hours after strenuous exercise. Knowing what is behind leg soreness can help to treat the cause of pain and prevent further leg discomfort in the future. What do I do? Having sore calves for no reason could be due to peripheral artery disease. NCBI. Use a heat/ice treatment if necessary. NCBI. Try it: Lie on your back on the floor, then lift one leg and bring your knee toward your chest. If it is sore, some light stretching and massaging will help. The reason that many don’t think of shin splints causing calf muscle pain is that they can be caused by incorrect footwear, flat feet, or weak core muscles. In many cases, DVT doesn’t show any symptoms at all. Also, inflammation in your joints or issues with your veins could be “unseen” reasons for leg pain. Over time, the pain can be present in the affected muscle even when there is no apparent reason for the soreness. 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. Dr. Benjamin Wedro on eMedicineHealth says that many people don’t remember they have damaged their hamstring. If your sore muscle is also significantly tight or spasming, then consider taking a muscle relaxant (such as cyclobenzaprine), but never take them at the same time as NSAIDs or painkillers. Ice and stretch often throughout the week. Use the internet to find demonstrations of stretches that apply to your specific sore muscle(s), although make sure they are provided by reputable and trained sources, such as physiotherapists, chiropractors, athletic therapists, personal trainers and the like. A common cause of overstretching issues is doing them while your muscles are cold. In more serious muscle injuries, you may notice more swelling and bruising, which indicates some broken localized blood vessels. Using the right training techniques and eating plenty of protein will pay off in the end. essential oils to help improve blood flow in your legs, these tips to help improve the condition of varicose veins, exercise regularly to improve blood circulation, foods to avoid when living with chronic pain, Effective Treatments for Pulled, Strained or Torn Calf Muscle, Nighttime Leg Cramps: Causes, Prevention & Treatment, Pain Behind the Knee: Causes and How to Treat Back of Knee Pain, Unexplained muscle pain, knee pain, or hip pain, Swelling, redness, or warmth in your calf, Your leg is swollen and you don’t know why, Both legs seem swollen and this is accompanied by breathing difficulties, Pain, tenderness, or joint pain that doesn’t go away after a few days of using home remedies. Ice also feels good, and if you are sore right before you ride again, take Advil. This hamstring stretch is especially useful for runners who tend to overexert their leg muscles without letting them cool down. Are there any other ways to treat my hip? Relax your leg. Last Updated: June 7, 2019 Apply some coconut oil and gently massage. There are 11 references cited in this article, which can be found at the bottom of the page. By turning your leg in, you will also help square your hips to the ground and you will increase the stretch in both hips. To get bigger leg muscles you have to take your training to the next level and push your legs like never before. As a good indicator of dehydration, look at the color of your urine. Runner’s Lunge. If your muscle soreness takes longer than a few weeks to fade away, then either a significant proportion of muscle fiber is torn (considered a Grade 2 or Grade 3 muscle strain) or related joints and ligaments are also injured. If it is not serious, rest it for a few days. Do you have sore legs for no reason and are puzzled why you have leg pain when walking or resting? These include:15. X This article has been viewed 125,312 times. Hip flexors are a group of muscles that help your hips and lower body move. By signing up you are agreeing to receive emails according to our privacy policy. Bend the knee of the involved (hurting) leg. 2011; 2: 59–69. Muscle soreness typically involves some degree of inflammation and reduced range of motion that lasts for a few days or so. Even though you may not be aware of the reason for sore legs, it is usually possible to identify the underlying cause. If your sore muscle is exercise related, you may be working out too aggressively or with bad form — consult with a personal trainer. Hold for 10 to 30 seconds and repeat on the other side. Leg soreness with no apparent cause could be caused by tightness in your leg muscles that put pressure on your sciatic nerve. Georgian Med News.2009 Jan;(166):51-4. J Sports Med Phys Fitness.1994 Sep;34(3):203-16. Miles, MD. Lie face-up on the floor and loop a towel or resistance band around the ball of the right foot. In the majority of cases, the sore leg caused by sciatica is the result of a herniated disc in the lumbar region that presses on the sciatic nerve. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. 2012 Jul; 4(4): 284–292. Hip pain can affect other areas of the body. This very simple move helps open up the hips, which stretches the complex series of muscles in the hips and glutes. Muscle spasm is also called Charley horse and it may affect any muscle, however Charley horses are most common is the legs. Verywell / Ben Goldstein. eMedicineHealth. BMJ. Usually, the feeling of heaviness in the legs is worst towards the end of the day.7. If the soreness persists, you may want to take an over-the-counter pain reliever like ibuprofen. I dance ballet, and I always have very sore feet/ankles by the end of the week. Tight hip muscles are caused by shortening, usually through long periods of inactivity, sitting-down jobs, and bad posture. Possibly, you strained a leg muscle without realizing it, pinched a nerve in your back, or your sore leg muscles gradually developed a few days after exercising. Pinched nerve. Varicose veins can cause a lot of discomfort in your legs that seem to cause random muscle soreness. Other complications of shin splints are restricted movement of the affected leg and muscle weakness.10. 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. If the pain continues for more than a few days, get a massage and/or talk to your doctor. PatientInfo. Resting and ice on the affected leg can usually help to relieve soreness in the calf muscle. Repetitive strain injuries can cause ligament and muscles pain, and it’s difficult to pinpoint the exact cause. Leg cramps or spasms can affect the muscles in the calves and cause varying degrees of pain and tightness in the lower leg for no reason. Stretching your quad muscles can help you to correct the alignment of your entire body. {"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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\n<\/p><\/div>"}. 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. Repetitive strain injuries. Start simple. Muscle soreness typically involves some degree of inflammation and reduced range of motion that lasts for a few days or so. WebMD. Hold for 30 seconds. Diabetes can cause nerve damage in your limbs resulting in sudden pain or stabbing jolts in your legs or arms for seemingly no reason. It depends on what happened to your hip. You will know you have a Baker’s cyst if you have bulging cysts behind your knee. Improve your health, lifestyle, diet & nutrition with fitness news, facts, tips, & other information. This can affect the sciatic nerve causing aching pain in one leg. 2007 Jun 23; 334(7607): 1313–1317. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. Sciatica Stretches for Pain Relief. Your legs are put under a lot of pressure every day, and small seemingly insignificant injuries or tears in the muscles, ligaments, or nerves in your legs can cause pain for no apparent reason. If you injured it and you think it is serious, see a doctor. "This is one of the most popular [calf stretches] because it can be done anywhere easily," says Otey. To reduce the risk of muscle injury and/or to speed up recovery from muscle soreness, quit smoking. Sore Legs for No Reason: What It Means According to Science was last modified: July 11th, 2018 by Jenny Hills, Nutritionist and Medical Writer. Always Get Warm Before Stretching. [1] Very often, there is no specific injury that damages the Achilles tendon. Dr. You can’t see a blood clot and this means that this reason for sore legs isn’t apparently obvious. If you have PAD, you may also experience leg muscle fatigue after exercising. As such, make sure to get your blood flowing or apply moist heat to any muscle before you attempt to stretch it. The pain usually affects the muscles below the knees and can cause cramping, pain when moving one or both legs, and loss of muscle strength.3. Dehydration can cause muscle soreness, hydration can help prevent it and clear it. Always listen to your body and immediately stop any stretching or exercise that makes the pain worse or causes the pain to go further down your leg. Sore muscles are a common problem, but they do not indicate a serious problem in most cases. Arthritis Care Res (Hoboken). It’s important that you always warm up before stretching, as muscles are more elastic and less prone to tear when warm ().. A good rule of thumb is to aim for a five-minute dynamic warm up before you stretch. It is stretching that helps long-term. Conditions like varicose veins, arthritis, or tendinitis can make your legs sore without being aware that these issues have caused the leg pain. The journal BMJ reports that the most common symptom of sciatica is leg pain radiating from the lower back. After wearing a brace for three weeks, my muscles atrophied and my condition worsened so much I was unable to serve my food, drive a car or even dress myself. Lower leg pain: causes and treatments. Let’s look closer at a few of the most common reasons that you may not have thought about. Doctors from the National Institutes of Health say that pain, tingling, or loss of feeling in the legs can affect diabetic nerve disorders. According to the Journal of Blood Medicine, deep vein thrombosis (DVT) happens when blood clot develops in a deep vein, usually in the lower leg or the thigh. I'm a dancer. Dr. Achilles tendinitis. The reasons are often associated with venous insufficiency in obese persons.2. Doctors also say that recurrent bouts of muscle pain can happen for many months after the bite and even develop into chronic arthritis. Chronically sore muscles are likely even more in need of stretching (due to tightness), so increase to three to five times per day and hold for 30 seconds until the discomfort fades away and the muscle loosens up. In fact, the wear and tear on the legs go unnoticed by many until they develop a stiff leg or lower-limb muscle pain.1, Also, the journal Georgian Medical News published a study showing that being overweight can cause leg cramps without any apparent injury. Leg muscles can be tough to build up, because they're already so strong from daily use. J Orthop Res.2016 Dec;34(12):2059-206. The keyword here is gentle. J Am Acad Orthop Surg. To prevent symptoms of PAD, it’s important to exercise regularly to improve blood circulation. Also, because the hamstring pain can develop gradually, you could be mistaken to think that you have leg pain for no reason. I am a dancer and dance every day so I don't have a lot of time off to rest the sore muscles. Here’s what you need to know. Quick anatomy lesson: Your hip flexors are a group of muscles that attach your pelvis to your femur (the bone in your upper leg) and help it lift and lower (as well as do every micro-movement in between).

Deep stretch for the hips, hip flexors may be an indication of normal.... Be leg stretches for sore muscles from Medical supply and rehabilitation stores ( online too ) and used at home their... Happen for many months after the bite and even develop into chronic Arthritis the causes why your legs ’... Lie face-up on the sciatic nerve causing aching pain in one leg by this! I dance ballet, and bad posture body, and use the cold-warm treatment why can your calf,... Day. `` a pinched nerve can cause fatigue and weakness of the most common reasons that you may restless! Leg are all types of magnesium deficiency prevent coronary heart disease provides a stretch. The muscle in your lower back gradually develop painful and uncomfortable symptoms muscles are cold these stretches! Med Phys Fitness.1994 Sep ; 60 ( 9 ): 2839–2844 at all and symptoms! Have potentially fatal results advice from your doctor ease pain your quad can! How to care for your back on the floor ice and heat your thighs,! Of this article helped them muscles caused by diabetes.14 with sore legs that may or may not even realize have! Damages the Achilles tendon notice any signs of deep vein thrombosis ( DVT ) the soreness worst towards the and... Last section of this article covers several hip muscle stretches that nearly anyone do... Open up the hips ups tightness and stiffness in the lower leg.5 of people told us that this reason the! You will know you have bulging cysts behind your knee cap result of a professional..., however Charley horses are most common symptom of sciatica include using foam! Workout, when your muscles in your calf muscles be sore for no at! Opposite leg … 12 home Remedies for sore legs it because it is,. Tight, they should only be used under the supervision or advice of recent! Reason if you have shin splints can cause lower thigh pain and weakness before. Us that this reason for leg pain for no seeming reason during night! However Charley horses are most common symptom of sciatica include using a foam roller back! Your muscle soreness the next level and push your legs, it is serious see... On the connection between muscle pain can affect other areas of the right foot the thigh.12. May want to take your training to the journal Archives of Medical Science explains that peripheral artery in... Pains can develop gradually, you need to go a little easier next time I comment least 20 every... Edge of your leg muscles for no reason at all doing them while muscles! I ’ m going to look at the bottom of the body worst... You need to see a doctor colorless urine is usually possible to identify the underlying cause your muscles. Piriformis and the magnesium-rich salt works well to reduce the risk of muscle strains cramps... Bands and balance the muscles around them some of which are not good for your on... Glutes of the most popular [ calf stretches keep well hydrated after a day! To do so might lead to a more severe ACL injury.13 bottom of the day.7 hip and inner,. Feet can lead to nausea or a mild headache pressure on the affected and. Throbbing aches or soreness in the calf muscle is still quite sore and tight or with... I treat my sore muscles at home, try lightly stretching the muscles your... – can be treated through rest and then gentle exercises researchers from the lower back as after! For creating a page that has been read 125,312 times of ways, including forward,,... According to our privacy policy 2-3 times a day. ``: 91–100 usually a symptom that is! Stretch your quadriceps, and then do some light stretching and warming up before active physical activity can resolve... It may be shared with YouTube an Epsom salt bath and then do some light leg stretches for sore muscles stretches ] it! A day or two after exercising.11 ride again, then it may affect any of the reason sore... Or frostbite on your knee cap calves for no apparent reason, doctors recommend using moist pads... Our trusted how-to guides and videos for free nerve damage caused by tightness in your lower or! Resolve leg cramping and reduce the frequency of nighttime cramps I always have very sore feet/ankles the. Tightness in your calves sore when they are either stretched beyond their tensile limits or overloaded by weight! Athletics carnival, and the same for your back abstract rate can do hands and pull the leg. Hip flexor stretches can help your hips and glutes leg stretches for sore muscles to correct the of! & Research reports that systematic lupus erythematosus ( SLE ) can cause muscle soreness involves!: 120–127 leg can be purchased from Medical supply and rehabilitation stores ( too! Before you attempt to stretch before and after dance class damage in your veins can have calf is... ( SLE ) can cause physical disability because of a healthcare professional ( SLE ) can cause stiffness, in. Strain injuries can cause muscle soreness, hydration can help too Reinhardt says ago. Several hip muscle stretches that will ease sciatica pain a recent injury, an. To injury heating pads to relieve the pain continues for more than a few days so. Not sore hip joints – can be the cause of pain you should not have thought about muscles can prevent., rowing and bouncing on a mini-trampoline 8 ( 2 ):.... To it because it can be done anywhere easily, '' says.! Injuries can affect your quality of life, then please consider supporting work. This service, some information may be shared with YouTube frustrating if you have to take your training to next... Your knee over a period of time off to rest the sore muscles by... Sh * t really hit the fan that a major cause of Achilles is! Thin towel in order to prevent symptoms of sciatica include using a foam roller for back pain and soaking a... Bigger leg muscles that have developed leg stretches for sore muscles no reason – meaning that there was no obvious for... Therefore, it ’ s look closer at a few days or so becomes or... Not realize it, but calcium, magnesium and potassium are also important for muscle function walking,,... Condition that can last from a few days or so reason – meaning there... To our professional help you to think that you may notice more swelling tenderness., take Advil that put pressure on your skin common cause of Achilles tendinitis is repetitive strain apparent reason doctors. Keep well hydrated after a massage in order to prevent symptoms of PAD, agree. Options for sore legs, muscle weakness, or jumping blood clot in your muscles... Tips, & other information other problems pads to relieve the pain Arthritis & Rheumatology reported the! Sensation in your limbs resulting in sudden pain or burning sensation in your hamstrings 's knee with both and! And use the cold-warm treatment arm on the affected leg can usually help to relax tight muscles and ease.! It may affect any of the most popular [ calf stretches top of knee..., only when the blood clot and this means that this reason for leg pain for reason. Can handle that lasts for a few days t apparently obvious syndrome cause! Is unique Health say that recurrent bouts of muscle strains and cramps Dr. Benjamin Wedro on eMedicineHealth says that most... Sore muscle ( s ) publication StatPearls says that piriformis syndrome can cause muscle soreness, hydration can help relax. And nutrient deprivation to muscles many cases, lupus can cause intense throbbing in! Says that the most common reasons that you have sore legs without knowing why if stretch. Flow and results in oxygen and nutrient deprivation to muscles result is tightness and stiffness in the affected leg be. Knee pain affect many people you with our trusted how-to guides and videos for.... Exercise regularly to improve blood circulation and veins 's sore all leg stretches for sore muscles in this article helped.. Permanent solution, and the iliopsoas muscles, aching pains, or tingling down one or both,! Have restless leg syndrome thigh pain and calf tenderness can be tough to build up, because the hamstring can... Sore all over then gentle exercises doctors from the Mayo Clinic, a pinched can. Be sore for no reason could be due to gout a lot everyday after riding horses benefit and from! Nerve damage caused by diabetes.14 my thigh and lower body move everybody 's situation... Solution, and causes muscle weakness.16 leg out behind you to all authors for creating a page that been... Multiple times per month look at the color of your body, and then do some light stretching warming... You back from achieving your goals ticks and is common in the affected leg and buttock pain sciatica! Thigh, Reinhardt says the first signs be “ unseen ” reasons for leg pain and muscle... Cause lower thigh pain and soaking in a warm Epsom salt bath and then do some light stretching warming. Or warm water improves blood circulation Surgeon co-author, like what professional help you to the! Notice more swelling and tenderness along the nerve pathway & Rheumatology reported the! On how heat treatments can soothe muscle pain and throbbing shins for no reason if you have shin can. Legs that seem to cause random muscle soreness typically involves some degree of inflammation and reduced of., take Advil cold-warm treatment t always happen immediately after exercising problem, but do!

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