Have you been walking around, sitting at your desk, or even lying in bed and suddenly noticed that your legs feel unusually sore? You rack your brain trying to recall your last workout or anything that might have led to sore leg muscles for no reason, but nothing seems to add up.
This scenario is more common than you might think. And fortunately, the solution to getting back to your normal routine is fairly straightforward with the right personalized guidance.
What causes leg soreness?
Although it may not make sense, sometimes you did do something to make your legs sore that you don’t remember. Muscles can take a long time to react to sudden exertion, which can mean something you did late at night or much earlier in the day is only now coming to give you the gift of cramps and soreness. This is called delayed onset muscle soreness (DOMS), and it frequently affects people who are suddenly or only occasionally active, but otherwise have a sedentary lifestyle.
Other causes for leg soreness that you can’t explain include:
- Dehydration
- Exercise
- Hyperextension
- Overuse
- Prolonged inactivity
- Awkward leg posture (watching TV, working, gaming)
- Injury
- Inflammation
How to treat sore leg muscles
Finding relief from sore legs—whether you know what caused it or not—involves both treating the underlying cause while using at-home remedies to soothe symptoms.
Addressing inflammation
The RICE method—rest, ice, compression, and elevation—is a simple and effective way to reduce inflammation in the leg muscles and alleviate pain. This approach soothes the affected area while your muscles time recover naturally.
Gentle massage
A light massage can provide immense relief by improving blood circulation and relaxing tense muscles. Be sure to keep the pressure gentle, especially if the soreness stems from inflammation or a suspected injury. The best way to ensure an effective massage is to see a professional, like a physical therapist trained in therapeutic massage.
Stretching & resistance
Stretching can release tension and improve your muscle flexibility. The key is to keep stretches slow and deliberate so you don’t accidentally hyperextend a joint or ligament. Resistance bands are also excellent tools to incorporate controlled stretching and strengthen your muscles in the process.
Staying hydrated
Drink plenty of fluids and consider electrolyte drinks if dehydration may be a contributing factor.
Are my legs sore or injured?
One thing that performance athletes know is the difference between the “good” and “bad” kind of pain from soreness and activity. There’s soreness from training or doing something new that can be an indicator that you’re getting stronger, but there’s also pain from muscles or other parts of your body that are damaged.
Knowing whether you should continue to be active or seek professional help for an injury is key to finding relief from your current symptoms. When in doubt, talk to a physical therapist, who can evaluate what’s wrong and listen to your experience to diagnose a specific condition that gives you a targeted treatment plan.
What to expect from a physical therapist treatment
If your unexpected leg soreness has lasted for a long time or has gotten worse, it’s probably time to seek expert advice. A physical therapist can evaluate your condition and propose a tailored plan to alleviate your discomfort.
Here’s what your first appointment with a physical therapist may look like:
- Initial evaluation: Your therapist will ask questions about your lifestyle, work routine, and activity habits to identify any triggers for your leg soreness.
- Detailed assessment: Most physical therapists will ask you questions like: Are the aches in one leg or both? When did it start? What helps or worsens the pain?
- Physical examination: This may involve observing your posture, movements, and any limitations in flexibility or range of motion.
After the evaluation and diagnosis, your physical therapist will provide recommendations for treatment that may include stretching exercises, muscle-strengthening techniques, and daily habits to incorporate in your routine, all customized to your specific needs.
Get back to full performance with leg soreness treatments
Soreness is usually an annoying but normal part of an active lifestyle, even if it seems to come out of nowhere. If you’re really struggling to get through a day because of how much discomfort and weakness you’re experiencing, our physical therapists and athletic performance specialists can help.
At SOL, you get more than just the expertise of rehab therapists. Our team is made up of clinical experts in all kinds of sports, lifestyles, and activities that make it easy to get the highly customized treatment you deserve. Start getting answers and a plan to feel better by calling one of our nearby clinics or by requesting an appointment online today. We can often see folks within 48 hours for their first appointment, so there’s no time to waste.