How do active recovery workouts ease muscle soreness. What are the best exercises for active recovery. When should you avoid active recovery workouts. How can you implement active recovery into your fitness routine.

Understanding Muscle Soreness: Causes and Types

Muscle soreness is a common experience for both seasoned athletes and occasional exercisers. It’s essential to understand the underlying causes of this discomfort to address it effectively. There are primarily two types of muscle soreness associated with exercise:

1. Immediate soreness: This occurs during or shortly after a workout.
2. Delayed Onset Muscle Soreness (DOMS): This type of soreness typically appears 24-48 hours after exercise.

Why does muscle soreness occur? When you engage in strenuous physical activity, especially unfamiliar exercises or movements, you create microscopic tears in your muscle fibers. This process is a natural part of muscle growth and strengthening. As your body repairs these tiny tears, you may experience discomfort or pain.

Is lactic acid responsible for muscle soreness? Contrary to popular belief, lactic acid buildup is not the primary cause of prolonged muscle soreness. While lactic acid does accumulate during intense exercise, it typically dissipates quickly after the activity ends. The persistent soreness experienced days after a workout is attributed to the muscle repair process rather than lactic acid.

Active Recovery: A Dynamic Approach to Muscle Healing

When faced with post-exercise muscle soreness, you have two primary recovery options: passive and active. Passive recovery involves complete rest, while active recovery incorporates light, low-intensity exercises. But why choose active recovery over passive rest?

Active recovery has gained popularity among athletes and fitness enthusiasts for its numerous benefits. By engaging in gentle movement, you can accelerate the healing process and alleviate muscle soreness more effectively than by simply resting.

The Science Behind Active Recovery

How does active recovery work to ease muscle soreness? The key lies in improved blood circulation. When you perform light exercises, you increase blood flow to the affected muscles and joints. This enhanced circulation serves two crucial functions:

• Removal of metabolic waste products and toxins from the muscles
• Delivery of fresh nutrients and oxygen to support muscle repair

By facilitating this exchange, active recovery can help reduce inflammation, decrease muscle stiffness, and promote faster healing.

Effective Active Recovery Workouts for Muscle Soreness

Incorporating active recovery into your fitness routine doesn’t require complex exercises or equipment. The goal is to engage in low-intensity activities that promote blood flow without further stressing your muscles. Here are some effective active recovery workouts to consider:

1. Low-Intensity Cardiovascular Exercise

Engaging in light cardio can be an excellent way to promote recovery. Options include:

• Brisk walking
• Slow jogging
• Leisurely cycling
• Using an elliptical machine at a relaxed pace

The key is to maintain a comfortable intensity level where you can easily carry on a conversation.

2. Yoga and Stretching

Gentle yoga practices, particularly styles like yin yoga or restorative yoga, can be highly beneficial for muscle recovery. These practices focus on holding poses for extended periods, promoting flexibility and increasing blood flow to specific muscle groups.

How can yoga aid in muscle recovery? Yoga combines gentle stretching with controlled breathing, which can help reduce muscle tension, improve flexibility, and promote relaxation. This combination can be particularly effective in alleviating DOMS and preparing your body for future workouts.

3. Swimming and Water Exercises

Aquatic activities offer a unique environment for active recovery. The buoyancy of water reduces the impact on your joints while providing gentle resistance to your movements. This combination can be especially beneficial for those experiencing muscle soreness.

A study involving runners found that those who used swimming as a recovery method outperformed a group that engaged in passive recovery during a run the following day. This suggests that aquatic exercises can not only ease soreness but also potentially improve subsequent athletic performance.

4. Foam Rolling

Foam rolling, also known as self-myofascial release, has gained popularity as an effective recovery technique. This method involves using a foam cylinder to apply pressure to specific muscle groups, mimicking the effects of a deep tissue massage.

How do you use a foam roller for recovery? Place the roller between the floor and the sore area of your body. Slowly roll back and forth, applying gentle pressure to the muscles. It’s important to note that foam rolling can be uncomfortable, especially for beginners. Start with short sessions and avoid applying pressure directly to bones or joints.

Implementing Active Recovery in Your Fitness Routine

To maximize the benefits of active recovery, it’s crucial to incorporate it strategically into your fitness regimen. Here are some tips for effective implementation:

1. Frequency: Aim to include active recovery sessions 1-3 times per week, depending on your workout intensity and recovery needs.
2. Duration: Active recovery workouts don’t need to be lengthy. A 20-30 minute session can be sufficient to promote healing and reduce soreness.
3. Intensity: Maintain a low to moderate intensity level. Your heart rate should be around 30-60% of your maximum during these sessions.
4. Variety: Rotate between different active recovery methods to prevent boredom and target various muscle groups.

Remember, the goal of active recovery is to promote healing and prepare your body for future workouts, not to push your limits or achieve new personal bests.

When to Avoid Active Recovery: Recognizing the Signs

While active recovery can be highly beneficial, there are situations where it may do more harm than good. It’s crucial to distinguish between normal post-exercise soreness and potential injuries that require rest or medical attention.

When should you opt for passive recovery instead of active recovery? Look out for these warning signs:

• Sharp, constant, or worsening pain
• Pain in areas of previous injuries or surgeries
• Visible swelling, bruising, or deformity in the painful area
• Pain that doesn’t improve with rest, ice, or anti-inflammatory medications
• Pain accompanied by fever, chills, nausea, or vomiting
• Pain that interferes with sleep

If you experience any of these symptoms, it’s advisable to consult a healthcare professional. Attempting active recovery in these situations could exacerbate an underlying injury and delay proper healing.

Complementary Strategies for Muscle Recovery

While active recovery can be a powerful tool for easing muscle soreness, it’s most effective when combined with other recovery strategies. Here are some complementary approaches to enhance your overall recovery process:

1. Proper Nutrition

Your diet plays a crucial role in muscle recovery. Focus on consuming:

• Adequate protein to support muscle repair
• Complex carbohydrates to replenish energy stores
• Anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids
• Sufficient water to maintain hydration

2. Quality Sleep

Sleep is when your body does most of its repair work. Aim for 7-9 hours of quality sleep per night to support optimal recovery.

3. Compression Garments

Wearing compression clothing during or after exercise may help reduce muscle soreness and improve recovery by enhancing blood circulation.

4. Cold Therapy

Applying ice or taking cold showers can help reduce inflammation and alleviate muscle soreness. However, the timing and duration of cold therapy can impact its effectiveness, so consult with a sports medicine professional for personalized advice.

Tailoring Active Recovery to Your Fitness Level

The beauty of active recovery lies in its adaptability to various fitness levels and goals. Whether you’re a professional athlete or a weekend warrior, you can tailor your active recovery sessions to suit your needs.

For Beginners

If you’re new to exercise or returning after a long break, your active recovery should be particularly gentle. Focus on:

• Light walking
• Gentle stretching
• Basic yoga poses
• Short, low-intensity swimming sessions

The key is to move your body without causing additional stress or fatigue.

For Intermediate Exercisers

As your fitness level improves, you can gradually increase the intensity of your active recovery workouts. Consider:

• Longer, brisker walks
• Light jogging
• More dynamic yoga flows
• Incorporating light resistance training with bodyweight exercises

For Advanced Athletes

Experienced athletes can engage in more challenging active recovery sessions, but should still maintain a significantly lower intensity compared to their regular training. Options might include:

• Slow-paced runs
• Cycling at a conversational pace
• Swimming laps at a relaxed speed
• Sports-specific drills performed at low intensity

Remember, regardless of your fitness level, the primary goal of active recovery is to promote healing and reduce soreness, not to push your limits.

Measuring the Effectiveness of Your Active Recovery

How can you determine if your active recovery strategies are working? While individual experiences may vary, there are several indicators you can use to assess the effectiveness of your recovery sessions:

1. Reduced muscle soreness: You should notice a decrease in the intensity and duration of post-exercise muscle soreness.
2. Improved flexibility: Active recovery can help maintain or even improve your range of motion.
3. Enhanced performance: Effective recovery should contribute to better performance in subsequent workouts.
4. Faster recovery time: You may find that you’re able to return to high-intensity training sooner.
5. Improved mood and energy levels: Proper recovery can lead to better overall well-being and increased enthusiasm for exercise.

Keep a workout journal to track these factors over time. This can help you identify which active recovery strategies work best for you and how to adjust your approach for optimal results.

Common Mistakes to Avoid in Active Recovery

While active recovery can be highly beneficial, there are some common pitfalls that can reduce its effectiveness or even lead to further muscle strain. Here are some mistakes to avoid:

1. Overexertion

One of the most common mistakes is pushing too hard during active recovery sessions. Remember, the goal is to promote blood flow and gentle movement, not to challenge yourself. If you find yourself breathing heavily or unable to maintain a conversation, you’re likely working too intensely.

2. Neglecting Proper Form

Even during low-intensity exercises, maintaining proper form is crucial. Poor form can lead to muscle imbalances or even injuries. Focus on quality movement, even if it means further reducing the intensity.

3. Inconsistency

For active recovery to be truly effective, it needs to be a regular part of your fitness routine. Sporadic implementation may not provide the consistent benefits you’re seeking.

4. Ignoring Individual Needs

What works for one person may not work for another. Pay attention to how your body responds to different active recovery methods and be willing to adjust your approach accordingly.

5. Neglecting Other Recovery Factors

While active recovery is important, it shouldn’t come at the expense of other crucial recovery factors like nutrition, hydration, and sleep. A holistic approach to recovery will yield the best results.

By avoiding these common mistakes and focusing on a balanced, personalized approach to active recovery, you can maximize its benefits and support your overall fitness journey.

Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Exercise can cause sore muscles.

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort. 

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints.  

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

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23 Things to Know, From Tips for Relief to Preventi

When it comes to muscle soreness, there are two types:

• acute muscle
  soreness, also referred to as immediate muscle soreness
• delayed onset
  muscle soreness (DOMS)

This is often described as a burning pain. It’s caused by a buildup of metabolites with the muscle during high intensity exercise. This type of muscle soreness resolves quickly.

This is the pain and stiffness you feel the day after you exercise. It stems from microscopic tears in your muscle fibers and the surrounding connective tissues during exercise.

This usually happens after you use your muscles in a way they’re not used to, like with a new or more intense workout.

The saying “no pain, no gain” has some truth to it. Gradually increasing the intensity of your workouts may help minimize muscle soreness.

As uncomfortable as it may be, don’t let the soreness get you down! You’re taking care of yourself — the longer you keep at it, the easier it’ll become.

Muscle soreness improves as your body gets used to exercise. If you need to take something to help with the pain, pass on the nonsteroidal anti-inflammatory drugs (NSAIDs).

Why? Well, it’s unclear whether NSAIDs have any effect on muscle soreness, despite being anti-inflammatory. And even when taken in low doses, NSAIDs can increase your risk of gastrointestinal bleeding, heart attack, and stroke.

Newer research suggests that acetaminophen (Tylenol) may be helpful.

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Although more research is needed, some evidence suggests that you can get relief from muscle soreness by eating antioxidant-rich foods.

Watermelon, for instance, is rich in an amino acid called L-citrulline. Studies done in 2013 and 2017 suggest that this amino acid can reduce recovery heart rate and muscle soreness.

Other anti-inflammatory foods that have shown promise in treating muscle soreness are:

• cherry juice
• pineapple
• ginger

Curcumin is a compound found in turmeric. It’s high in antioxidants and has powerful anti-inflammatory effects, so it’s no surprise that it’s been shown to reduce the pain of delayed onset muscle soreness and speed up recovery after exercise.

Fish oil and other omega-3 fatty acids may offer similar benefits.

One 2017 study found that milk protein supplementation can help with muscle soreness and strength in exercise-induced muscle trauma.

Milk protein concentrate is a concentrated milk product that contains 40 to 90 percent milk protein. It’s used in protein-fortified foods and beverages, but can also be bought in powdered form at health food retailers.

Arnica has been used as a natural remedy for muscle soreness for years. It’s derived from the flower Arnica montana, whichis found in the mountains of Siberia and Europe.

Although more research is needed, one 2013 study found that topical creams and ointments containing arnica effectively relieved pain and inflammation brought on by intense eccentric exercise.

Applying heat immediately after exercising can reduce delayed onset muscle soreness. One 2013 study found that while both dry and moist heat helped with pain, moist heat was shown to offer even more pain reduction.

Excellent ways to enjoy moist heat therapy after exercise include:

• warm damp towels
• wet heating packs
• a warm
  bath

Soaking in Epsom salts has been linked to reduced muscle pain and inflammation. The moist heat you get from sitting in a hot bath is an added bonus.

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Cold therapy is said to relieve pain in muscles and joints by reducing swelling and nerve activity. You can apply cold using an ice pack or bag of frozen vegetables, but soaking in a cold bath may be more helpful. (Just remember, never apply ice directly to skin!)

Foam rolling is basically a form of self-massage. Research has found that foam rolling can relieve delayed onset muscle soreness. It may also help with muscle fatigue and flexibility.

Foam rollers can be purchased wherever you buy exercise equipment.

To foam roll, you place the roller on the floor underneath the sore muscle and slowly roll your body over it. You can search online for videos on how to foam roll for different muscle groups.

Not only are massages relaxing, massage has also been found to alleviate DOMS and improve muscle performance. The results of one 2017 study suggests that massage is most effective when performed 48 hours after exercise.

Wearing a compression garment for 24 hours after exercise can reduce DOMS and speed up recovery of muscle function. Compression garments hold the muscles in place and increase blood flow for faster recovery.

You can get compression garments for most muscle groups. Types of compression garments include sleeves, socks, and leggings.

Don’t let muscle soreness stop you from exercising. Muscle soreness is a natural process that helps your body get used to the exercise. Once you induce this soreness, it won’t happen again unless you increase the intensity.

If the pain is severe, exercise at a lower intensity or switch to another muscle group for a day or two.

We often hear that stretching before and after a workout can help prevent injury and pain, but research actually suggests otherwise.

One 2011 study found that stretching had little to no effect on muscle soreness after exercise.

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A 2012 study found that static stretches may inhibit muscular performance. Static stretching involves stretching a muscle to the point of minimal discomfort and holding it for a period of time.

Instead, opt for dynamic stretching where you repeatedly move your muscles and joints. Walking lunges and arm circles are great places to start.

Dynamic stretching prepares your body by increasing your heart rate, improving blood flow, and improving your flexibility.

A cool down after a workout helps your breathing and heart rate return to normal.

It can also help keep blood flowing to the exercised muscles, which can aid the repair process and potentially improve delayed onset muscle soreness. Cool down by walking or riding a stationary bike for 5 or 10 minutes.

Muscle soreness happens to beginners and conditioned athletes. It’s a natural adaptive response to new activity or an increase in intensity or duration.

You may still feel the burn of acute muscle soreness from exercise, but DOMS will improve as time goes on and your body adapts to your workouts.

Being mindful of your body and workouts is the best way to prevent future soreness and get the most from exercise.

Prepare your body for exercise by getting in an adequate warmup and cool down every time. Learn proper form and stick to a routine that gradually increases in intensity and duration to lessen soreness and reduce your risk of injury.

Moderate doses of caffeine may cut your post-workout pain down by almost 50 percent, so go ahead and have a cup of coffee before your workout. Just remember to hydrate with water afterward. Staying hydrated can also help reduce muscle soreness.

DOMS usually doesn’t require medical treatment and should resolve within a few days. However, you should see your doctor if your pain lasts more than a week or keeps coming back, or if you experience extreme weakness, dizziness, or trouble breathing.

How can Izhevsk residents relieve swelling and pain in their legs after work? » News of Izhevsk and Udmurtia, news of Russia and the world – on the Izhlife website all the latest news for today

June 6, 2016 7:54 pm

Health

5 ways to reduce pain with massage, exercise and ice.

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Summer is the time for long evening walks, morning runs and picnics. But often in the evening the legs “buzz”, swell and become “heavy” – there is no time for partying. We’ve put together five easy ways to reduce swelling and keep your legs light.

1. Foot baths

Contrast foot baths relieve tension and swelling, improve blood circulation in the legs.

Fill an ankle-deep bath with cool water and take 30-40 steps in place. Drain the water, fill the bath with warm water and also take 30-40 steps. Change water 3-4 times. You can add essential oils to the water – they will improve blood circulation and relax the muscles.

2. Massage

Massage in a matter of minutes will improve blood circulation, and the impact on certain points of the feet will reduce pain and fatigue.

Apply a light cream to your feet and then knead them vigorously with your fingers. Pay special attention to the rise of the foot – it is on this area that a large load falls during the day. Knead the feet should be slow, moving from the heel to the toes for 5-8 minutes.

3. Wipe with ice cubes

Ice can reduce leg swelling, invigorate and relieve pain after a long walk.

It is enough to raise your legs on a pillow or chair, apply ice to the foot or muscles for a couple of minutes (you can use frozen vegetables wrapped in a towel instead of ice). And you can freeze herbs in ice (for example, sage, chamomile or yarrow) and then the procedure will be even more pleasant!

4. Exercise “bike”

This exercise will relieve swelling of the legs and help you relax more quickly. Raise your legs up and begin the movement, simulating pedaling. Repeat 10 times back and forth.

5. Walk barefoot

Walking on a special massage mat will stimulate the nerve endings and relieve the condition after a long walk. It is enough to stand on such a rug for 5-10 minutes to feel the massage effect.

See the doctors for help!

But if the pain after a walk does not go away even after a few days or gets worse, it is better to consult a doctor. You can do this at the district clinic, at the traumatologist or on our website.

The Center newspaper and the IZHLIFE portal together with the Kirov Center for Traumatology, Orthopedics and Neurosurgery launched a new project Doctor on Call . From May 11 to August 10, Izhevsk residents will be able to receive a free consultation from doctors remotely – via the Internet or by phone.

How to ask a question?

Step 1. You can leave a question to a specific doctor in one of the convenient ways:

by leaving comments on this page;

• by calling 945-072;
• by sending it to [email protected]

Step 2. We will accept your question and forward it to the specialists of the Kirov Center for Traumatology, Orthopedics and Neurosurgery.

Step 3. After 24 hours from the receipt of the application, the answer will be published on the IZHLIFE portal in the “Doctor on Call” section.

Questions are accepted anonymously!

Share material:

• # Doctor on duty

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Why legs hurt and what to do to feel better

Likbez

Health

June 14

Where does the discomfort come from and when do you need to see a doctor urgently.

Pain in the legs can describe any discomfort in the area from the groin to the foot. Pain can vary in intensity, be constant or intermittent, or occur just a few years ago. It can affect only a small area or the entire leg. The pain can be dull, cutting, burning, tingling, or felt like numbness. Sometimes given in the buttocks, lower back or spine.

What it will be depends on the cause.

When to seek medical help

Sometimes you can wait until the nearest free window at the surgeon’s, and sometimes you need to immediately call an ambulance.

Call an ambulance immediately

• Pain prevents you from walking or putting your weight on your leg;
• there is an open wound on the leg, in the lumen of which a bone or tendon is visible;
• most of the leg is red and hot;
• you heard a loud clicking or grinding sound at the time of the injury;
• leg appears unusually pale and cold;
• my legs are swollen and I have trouble breathing.

Seek medical attention as soon as possible

• There are other signs of infection such as swelling, redness, a sudden fever in an area;
• the pain does not decrease, but only increases;
• shins hurt after prolonged sitting. For example, after a long journey by bus or air flight;
• pain in the legs appeared suddenly without any apparent reason.

Make an appointment with a doctor

• pain persists during or after walking;
• feet are often swollen;
• Dilated veins appeared on the legs, the touch of which causes discomfort.

Why my legs hurt

There can be incredibly many reasons. Here are the most common ones.

Convulsions

Muscle spasm causes convulsions. This usually happens:

• due to dehydration;
• lack of calcium, potassium, sodium and magnesium ions in the blood, for example after severe vomiting;
• muscle tension and heavy load.

Injuries

Injuries to the legs can result in bruising, strain, dislocation and fracture. In their place, there may be no visible damage, or there may be redness and swelling, or even an open wound.

Deep vein thrombosis

A coagulated blood clot clogs the vessel and causes pain. Especially often thrombosis occurs after prolonged bed rest, operations or long flights.

Varicose veins

Varicose veins visible to the naked eye. Blue knotty tortuous veins appear on the legs. In addition to pain, varicose veins can cause swelling, darkening of the skin, and itching.

Peripheral arterial disease

Arterial disease is characterized by intermittent claudication. It occurs due to severe pain during walking and other physical exertion.

Infection

Infection may be on the skin, in soft tissues (eg cellulitis or erysipelas) or directly in the bone. In the latter case, it is called osteomyelitis.

Diseases of the joints

A joint can simply be injured. It can also develop acute inflammation, such as bursitis. In addition, the joints are subject to degenerative changes – then when walking, pain and stiffness appear.

Nerve damage

Normally, nerve damage is caused by diabetes, and is also affected by bad habits such as smoking and alcohol abuse.

Compartment syndrome

Muscles are surrounded by a rigid, non-stretchable sheath – fascia. If, for example, severe bleeding occurs under the fascia or edema appears, compartment syndrome develops. Due to pressure, blood flow to the limbs is disturbed, and tissues begin to die.

In this case, the pain is very intense, and the leg feels pale and cold.

Growing pains

During intensive growth, children often experience pain and burning in the calves and feet. Especially often they are felt at night.

Tumor

Benign cysts and tumors, as well as malignant neoplasms in the femur and tibia, often present with pain. They also cause pathological fractures, when the bone becomes thinner and damaged even with a slight impact.

Displaced intervertebral disc

Displaced intervertebral disc can compress the sciatic nerve that goes to the leg. Although the problem is in the spine, in this case the leg hurts.

Perthes disease (Legg-Calve-Perthes)

Perthes disease is necrosis of the head of the femur, that is, the ball that forms the hip joint with the acetabulum on the surface of the pelvis. If the head is destroyed, then the femur flies out of the articular surface.

Usually the disease debuts at the age of 5-10 years, when the child begins to complain of pain and limp.

Epiphyseolysis of the femoral head

This is a fairly rare disease in which the femoral head seems to slip out of the acetabulum. This usually happens at 11-15 years of age. The main risk factor is obesity.

What to do right now if your legs hurt

Pain treatment will depend on the cause. Here’s what you can do at home yourself.

Rest

Just let your feet rest.