Almost all muscle pains that affect the legs are due to overexertion or an injury caused by strains or sprains. Thankfully, minor injuries can be easily treated at home and usually go away within a week or two. The key elements of the treatment? Rest, ice, compression and elevation, which are the factors underlying the so-called RICE protocol. If necessary, take an over-the-counter pain reliever following the instructions on the package. Although minor ailments can be treated at home without much difficulty, it is good to go to a doctor in case of severe injuries, acute pain or no apparent cause.
Steps
Method 1 of 3: Taking Care of Sore Muscles
Step 1. Minor annoyances can be treated at home, while seeing a doctor if it is a serious injury
Muscle soreness and minor tears can be treated at home, as they tend to go away within a week. However, you should go to a doctor if you have suffered a serious injury or experience severe pain that has no apparent cause. See a doctor if you experience symptoms such as:
- Intense pain, swelling, or extensive bruising;
- Inability to move the leg or support weight
- Joint that appears to be out of position
- Generation of a popping sound when the injury occurred;
- Moderate pain that doesn't go away within two to three days.
Step 2. Relax if you experience aches and pains following a workout
If your muscles hurt after doing an intense leg workout, rest and avoid strenuous activities. Applying ice to affected muscles, lifting your legs, and taking an over-the-counter pain reliever are other effective methods, so follow the instructions you would use to treat a minor injury. You should start feeling better within two to three days.
To avoid sore muscles following a workout, warm up and cool down with a brisk walk or jog. Avoid exceeding your limits. Drink lots of water before, during and after a workout
Step 3. Rest your legs as much as possible
Follow the RICE protocol (which in English stands for Rest, "rest", Ice, "ice", Compression, "compression" and Elevation, "elevation") to relieve minor or moderate pain caused by an injury. The first step is to avoid engaging sore muscles and keep your legs as still as possible. Stop all activities that are bothering you and, if possible, take a day off to rest in bed or on the sofa.
If you have to walk, a cane or pair of crutches can help you take the weight off your leg that hurts
Step 4. Apply ice for 10 to 15 minutes and repeat the treatment several times a day
Wrap ice or an ice pack with a cloth, avoiding applying it directly to the skin. Leave it on the affected area for 10 to 15 minutes after the injury, then repeat the treatment once an hour for the rest of the day. Over the next two to three days, apply ice to the sore muscles every three to four hours.
Step 5. Wrap the affected area with a bandage or sports gauze
Band the affected muscle and knee or ankle with an elastic band or sports gauze. If your quadriceps or hamstrings hurt, wrap your thigh. If your calves hurt, bandage your lower leg. Since these muscle groups cross the knee joint, you should also bandage the knee to keep it in a neutral and relaxed position.
- If possible, ask a doctor or nurse to show you how to wrap or bandage your leg for the first time. It will teach you how to properly apply the support bands in a way that promotes healing, without impeding circulation.
- If your lower calf muscles or Achilles tendon hurt, bandage your ankle.
- Wrap the leg tightly but gently, so as not to impede circulation. Cross at least three layers of bandage over the affected area. If the bandage does not have Velcro, secure it with medical tape or a safety pin.
- A more severe muscle tear or distraction may require the use of a splint or immobilizer.
Step 6. Raise your leg to relieve swelling
Lie on your back and place pillows under your leg. Try to keep it raised above the level of the heart. The elevation decreases swelling and helps relieve pain.
If possible, in the first 24 hours following the injury, rest in bed or on the sofa keeping the muscle elevated above the level of the heart
Step 7. If necessary, take an over-the-counter pain reliever
If ice and compression aren't enough to relieve pain, take an ibuprofen or acetaminophen. Follow the instructions on the package and do not exceed the recommended doses. If you have heart, kidney or other problems, consult your doctor before taking a pain reliever.
Some doctors advise against taking pain relievers for muscle tears, especially if taking it for more than 24 hours following the injury. If the injury is severe, ask your doctor to tell you what medications to take and what process to follow to help heal
Method 2 of 3: Resume Exercise
Step 1. When the pain begins to subside, resume physical activity by choosing moderate exercises
Try doing calmer activities, like stretching and walking, only when you start to feel better. If stretching, carrying weights, or performing other activities causes pain and discomfort, stop them immediately.
- If you have a slight jerk, you may need to wait up to five days before resuming activities such as stretching and walking. If it is a moderate or severe muscle tear or sprain, it may take at least 10 days.
- If you've seen a doctor, follow their directions for stretching and exercising the muscle.
Step 2. Do gentle stretching exercises that focus on the affected muscles
Don't try too hard and stop stretching if you experience painful sensations. Inhale as you take the position and exhale as you hold it. Perform slow, controlled movements, avoiding bouncing or jerking. Remember that it is best to consult a doctor before stretching or resuming physical activity, especially if you have suffered from a moderate to severe muscle tear or sprain.
Do some gentle stretching for three days. At this point, if you don't feel any pain, gradually move on to more demanding activities
Step 3. During the day, do three sets of stretching exercises focusing on the quadriceps
If your quadriceps or front thigh muscles hurt, stand up straight, then bend your knee behind you and bring your heel up to your buttock. Place one hand on the wall to keep your balance and hold this position for 10 to 20 seconds. Do three sets and repeat the exercise three times a day.
Step 4. Do one or two sets of hamstring stretches throughout the day
To stretch the hamstrings or the back of the thigh, lie on your back with a slight bend in your knees. Keeping your knees bent, bring your legs towards your chest until you feel the back of your thigh pull slightly. Hold for 10 seconds and do three sets once or twice a day.
Step 5. Stretch your calves by doing 10 to 20 dynamic repetitions of the following exercise
To gently stretch your calves, sit on the floor with your legs extended in front of you. Pull your feet towards your torso until you feel your calf stretch. Hold the position for two seconds doing a total of 10 or 20 repetitions.
Step 6. Gradually increase the intensity of your workouts
If you can do some gentle stretching exercises for three days without feeling any pain, you can start slowly resuming your usual activities. Try doing easy squats and lunges. Walk for 15 to 20 minutes. Once you have been able to walk for several days without any pain, progressively move on to more intense activities, such as jogging or running.
Take your time and don't try to run or lift heavy objects right away. While not painful, the muscle needs time to heal or you risk getting hurt again
Method 3 of 3: Get Medical Treatment to Fight Muscle Pain
Step 1. If you have not suffered any injuries, discard other problems
See a doctor if you experience moderate to severe persistent pain with no apparent cause. Tell him when you started to feel bad and list any symptoms you noticed. He will examine you and ask you for tests in order to come up with an accurate diagnosis.
- If the muscle pain was not caused by an injury, the treatment to follow depends on the underlying cause. When you see a doctor, list all the symptoms you have. Consider several factors: possible cause, whether the pain affects one leg or both, whether it is dull, sharp, constant or intermittent. In this way, the doctor will have all the information necessary to give you a precise diagnosis.
- Remember that you should see a doctor even if you have suffered an injury and have symptoms typical of a severe muscle sprain, tear, or fracture.
Step 2. Ask your doctor if you need a splint or crutches
In the event of a serious injury, your doctor may prescribe a splint or brace to immobilize the affected area. You may also need crutches, which allow you to walk without weighing down your injured leg.
Step 3. If necessary, ask your doctor to recommend a physiotherapist
Without a specialist, a serious injury can cause joint discomfort in the long term. Ask your doctor if physiotherapy is appropriate and, if necessary, ask him to recommend a professional.
If you do not need to see a physical therapist, ask your doctor to recommend stretching and other exercises to rehabilitate the affected muscles. Follow her instructions to prevent long-term complications
Step 4. If you have suffered a serious injury, inquire about surgical repairs
In some cases, muscle tears and sprains need to be corrected with a surgical operation. If necessary, your doctor will recommend an orthopedic professional. Make an appointment to determine when to operate and follow the instructions given to you for both the pre-operative and post-operative phases.
