Lightning day is here, isn’t it?
Definitely, if you’re done with your intense leg training, you might be wondering:
“Why do my legs hurt after working out?”
“How to walk after leg day?”
Don’t worry, your question is totally valid since unlike other exercised muscles such as shoulders and arms, leg pain can often leave you unable to walk after training.
Therefore, you should invest some time in knowing how to solve this muscle problem as soon as possible.
So I will give you some excellent tips to recover and avoid muscle pain in your legs.
But the first thing you need to know is…
Table of Contents
- The first type of pain you may have is from lack of activity.
- The second type of pain could be from the accumulation of lactic acid.
- The third type of muscle pain is muscle sprain pain, the kind of pain that can make the day after training your legs miserable.
- The last type of pain is pimples.
- 1. Drink cherry pie juice
- 2. Eat a banana
- 3. Use a foam roller
- 4. Make the shower a torture
- 5. Or soak in salted water
- Pre-training or Pre-competition
- During training or competition
- Post-training or Post-competition
Why do my legs hurt so much after exercise?
Leg pain after exercise may discourage your motivation to exercise more.
What you should know is that feeling some pain after your workout is quite common.
The good news is that the more time you spend following an exercise regimen the less your muscles will hurt.
This is excellent motivation to move forward with your fitness goals.
Don’t you think?
The first type of pain you may have is from lack of activity.
Sore leg muscles can result from inactivity.
Maybe you haven’t been working out often.
Suddenly, your body is faced with a flood of new activities when you decide to start running or cycling.
Unconditioned muscles are likely to ache after a wave of new activity.
The irony of these aches and pains is that you must exercise more to prevent future problems.
However, with some people, initial pain can be a barrier to continued exercise.
On the other hand, whenever you exercise, it is important to warm up before exercising and stretch after your workouts.
Your hip muscles can tighten if you walk or bike, causing that uncomfortable pain in your legs.
Stretching helps increase flexibility and range of motion, which can help prevent pain from exercise.
Stretching after exercise takes advantage of warming up the muscles and increasing blood flow to them to achieve maximum benefits.
The second type of pain could be from the accumulation of lactic acid.
If you exercise regularly, it will increase your lung capacity and improve your body’s ability to carry oxygen to your body tissues.
The glucose in your blood will fuel your activity.
If you cannot keep up with your energy demands, your body will resort to breaking down carbohydrates for energy using a method that does not require oxygen, producing lactic acid in the process.
The result of this accumulation of lactic acid is a pain or burning sensation in the legs.
In a way, this action is a warning from your body to encourage you to reduce the intensity of your activity.
Contrary to popular belief, lactic acid buildup causes pain during and immediately after exercise.
It is not the cause of the pain felt afterwards.
The third type of muscle pain is muscle sprain pain, the kind of pain that can make the day after training your legs miserable.
Sometimes a muscle sprain can occur one or two days after exercising.
Late-onset muscle soreness is common when starting a new exercise program.
If you are wondering,
“Why my legs hurt after exercise”, the pain represents your body making the adjustment to your new activity.
The exact cause, and therefore the cure, for DMAT is unknown.
Researchers believe that this pain may be caused by small tears in muscle fibers that occur when you exercise, especially after intense exertion.
While you might associate it as a beginner’s problem, even experienced athletes can experience DMAT.
The important thing is not to let minor muscle soreness stop you from exercising.
Gentle activities such as walking or yoga can help relieve pain by ensuring the continuous flow of oxygen and energy to the muscles.
This can help speed up the recovery of your muscles and therefore your return to exercise.
It is simply a matter of helping your body to heal itself.
The last type of pain is pimples.
Another possible cause of pain after exercise may be pain in the shins.
With shin splints, the pain is typically limited to the anterior tibial muscle in the front of the lower leg.
Like other causes, over-exercising your muscles, or fatiguing them, can cause Shin Splints.
While with muscle strains, low-intensity activity is used to work through the pain, with shin splints you should rest and refrain from exercise until the pain goes away.
Alternating between ice and heat therapy may provide some relief. Rest, in most cases, is the best cure.
5 Tips for walking normally after the leg day and relieving or preventing this pain
Exercising gives us a feeling of satisfaction and well-being when you no longer feel like throwing up.
The problem is that those symptoms start to get worse after a few hours when you feel that it hurts to walk or you start to wonder if you will ever go to the gym again.
When you last several days with a muscle ache, it causes tension in them, and if you exercise while you are sore, you are likely to hurt your muscles.
What do you do when you are in pain but want to continue your gym routine?
Of the 5 tips I am going to give you now to relieve muscle pain, I recommend you do some combinations of these to activate relaxation, repair tissue, and blood flow.
They will help you recover faster, relieve muscle soreness, and get you back to the gym sooner.
1. Drink cherry pie juice
Montmorency cherry pie juice has long been known for its antioxidant properties, and studies suggest that it may reduce the muscle pain and weakness felt after an intense strength exercise routine, explains Natalie Rizzo, a dietitian, and nutritionist.
“Another study suggests that 340 ml of this cherry pie juice reduces the symptoms of muscle damage caused by exercise after strength training,” she adds.
“Many people believe it is because of the high levels of polyphenol compounds, including flavonoids and anthocyanin, present in cherry pie juice.
Buy a few and have them on hand when you get home from the gym.
If you find it too acidic, you can use watermelon juice as an alternative.
It tastes great and is ideal for replenishing electrolytes after exercise.
“A small study suggests that drinking 500 ml of watermelon juice after an intensive workout may reduce pain.
Watermelon is rich in an amino acid called l-Citrulline, which is known to help relieve muscle pain,” says Rizzo.
2. Eat a banana
If your diet includes enough potassium you can combat dehydration and muscle strain in the middle of your workout, says Rizzo.
“While it’s not yet clear if potassium helps prevent muscle soreness, it’s clear that it helps with post-exercise dehydration that can lead to serious muscle pulling after training,” he adds.
Most Americans do not take the recommended amount of 3500 mg of potassium per day, so it is imperative to include potassium-rich foods (such as bananas) in the diet.
“Half a banana provides 400 mg or 11% of the daily value of potassium,” Rizzo recommends.
3. Use a foam roller
Take the time to roll a foam roll and break the tension in the muscles to fight the pain.
Even if it hurts a little bit when you do it, it will gradually relieve the pain and tension, and prevent future injuries and the pain of the next day.
To work a specific area with intensity, switch from foam to a lacrosse ball, says Charlee Atkins, a personal trainer, SoulAnnex, SoulCycle instructor, and movement and mobility specialist.
Atkins created the Le Stretch class, in which participants use lacrosse balls for myofascial self-liberation in the knots between muscles.
“By applying pressure to the knot, the elastic fibers move from their clustered position and return to their original alignment.
We can then adopt body lengthening positions with better alignment, and regain the proper movement patterns,” he says.
Rolling also enhances flexibility and range of motion, improves muscular imbalances, circulation and reduces the risk of injury, he adds.
“The class focuses on three key points of anybody, whether of top athletes or amateurs: the hip, the shoulders, and the lower back,” he explains.
4. Make the shower a torture
A very good way to relieve sore muscles is to alternate between hot and cold temperatures, something you can easily do in the shower.
“These are contrast showers, where you can alternate between the hottest water you can for 20-30 seconds and the coldest water you can for another 20-30 seconds,
This will help you fight stress and improve blood flow, says Structure’s fitness director House™, Dustin Raymer, a dietitian, and personal trainer.
Alternating about ten times should be enough to achieve the desired effect, he says.
“It would be best if the water went from warmer to colder as you alternate,” he says.
As you get used to certain temperatures, you increase the intensity.
“The idea is to create an external pumping of the blood by cooling the muscles (sending the blood out) and then heating them (sending it back in).
That way you can send fresh blood and nutrients to the muscles for faster recovery,” he explains.
5. Or soak in salted water
In general, hot baths after exercise can relax you.
“The elevated temperature of the bath helps eliminate toxins from the surface of the skin.
As the water cools, the toxins leave the body through the skin and stay in the water,” says Rebecca Lee, a New York City registered nurse.
“Along with the elimination of toxins, bathing also relieves pain, improves circulation and relaxes the mind and body.
The ideal ingredients for the baths are sodium bicarbonate, Epson salt, sea salt and Himalayan salt, apple vinegar and essential oils,” she adds.
Epsom is especially beneficial for curing muscle pain.
“Epsom salt relieves muscle pulling and pain, inflammation, soreness and irritation, relaxes the body and increases blood flow through the body,” he says.
It’s magnesium sulfate.
“Magnesium is a natural muscle relaxant in the form of salt, which removes excess water and lactic acid from damaged tissues and reduces inflammation,” he explains.
After your next intensive workout, fill the tub with hot (not too hot) water and add two cups of Epsom salt.
Stay in for at least 15-20 minutes and repeat up to 3 times a week.
However, Lee warns that Epsom salt baths are not recommended for people with heart disease, high blood pressure, or diabetes.
How to avoid leg pain?
But what can we do to try to avoid that muscle pain? We can act in different ways:
Pre-training or Pre-competition
In the period of time before training or competition, we have a window of time.
Usually, about half an hour, in which we can take advantage to carry out a series of elements that help us prepare the body for the task to be performed.
This will make it easier for the loads to be assimilated.
With these actions, mainly the corporal temperature is increased of progressive form, actions are simulated, it is focused on the task to make.
- Initial warm-up or activation: exercises that involve the work of the whole body, of moderate intensity, trying to simulate actions or functional patterns that are carried out in physical activity.
- Active mobilization and stretching: It is increasingly recommended to perform ballistic or active tension stretches to “prepare” the muscles.
- Pre-exertion or imitation: specific movements of the intensity of the sport, of high intensity and short duration, to stimulate the muscular groups that are going to work.
- Adequate nutrition and hydration even before the activity.
During training or competition
Nutrition and hydration.
This section by itself would give rise to a complete post, so we will only clarify how to carry out the procedure of nourishing and feeding during physical effort.
This will be very important not only for performance but also for proper muscle recovery.
To have professional nutritional advice to evaluate all the needs of the athlete is going to be therefore a fundamental aspect to maintain a good level of performance.
Post-training or Post-competition
One of the best methods considered within this post-effort recovery.
It is the active cooling, usually by running or continuous exercise, which facilitates the elimination of substances derived from biochemical processes that have occurred within the muscle during exercise.
This is a type of effort deeply rooted in individual sports such as athletics, and which is more difficult to apply in team sports.
Thus, the ideal is to carry out the continuous exercise of intensity between 40 and 60% of the VO2 max., which is the intensity at which a greater cleaning of metabolites is produced.
It should be noted that after a training session or competition that is strenuous, it may not be necessary to develop this cooling phase if the athlete is completely exhausted.
In such a case it will be interesting to move very slightly the next day, even if it is necessary to cycle to avoid impacts and thus be even less aggressive with the body.