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 Your email address will not be published.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":"