What can you do about sore leg muscles? Dignity Health shares 5 effective stretches to help relieve leg pain and boost flexibility. Get the answers to your questions about managing leg soreness.

Stretching for Leg Pain Relief: Dignity Health’s Expert Advice

Whether you’ve been on your feet all day, tried a new exercise, or simply overexerted yourself, sore leg muscles can be a real hindrance to your daily activities. Fortunately, Dignity Health has shared five helpful stretches that can aid in your recovery and get you back on your feet in no time.

The Benefits of Stretching for Leg Pain

Stretching your muscles offers numerous benefits for those dealing with leg pain. It increases blood flow, decreases stiffness, elongates the muscles, and improves flexibility, all of which can contribute to a lower risk of future injury. The American College of Sports Medicine recommends performing static stretches two to three times per week.

5 Stretches to Relieve Leg Pain

Dignity Health’s experts have outlined five effective stretches to target various muscle groups in the legs and alleviate pain. Remember to start with a brief warm-up before stretching, and hold each stretch for 10 to 30 seconds, repeating 2 to 4 times. If you experience any pain, stop the stretch immediately.

1. Calf Stretch

Calf stretches are essential, especially for those who run, perform high-impact activities, or stand a lot. Tight calf muscles can lead to pain that may radiate towards the knee. To perform the calf stretch, sit on the ground with your legs straight out in front of you. Place a long towel or yoga strap around the balls of your feet, and gently pull the towel or strap to point your toes towards your body while keeping your back and knees straight. Hold the stretch for 30 seconds.

2. Shin Stretch

If you have tight shin muscles, focus on stretching the tibialis anterior muscle, located on the front of your lower leg. This muscle is responsible for flexing and releasing your foot, and when overworked, can lead to shin splints. To perform the shin stretch, kneel on the ground with your toes pointing down, and gently sit back on your heels until you feel a slight stretch in your shins. Hold for 30 seconds.

3. Hamstring Stretch

The hamstring muscles, located on the back of your thigh, can tighten up quickly and strain easily. To stretch your hamstrings, sit on the ground with your legs straight out in front of you. Bend at the waist, keeping your chest open and your back long, and reach forward to slide your hands towards your feet. Hold the stretch for 30 seconds.

4. Quadriceps Stretch

The quadriceps, a group of four muscles on the front of the thigh, can become strained due to sports, injuries, or daily overuse. To stretch your quadriceps, stand on one leg and lift the opposite leg off the floor. Gently bend your knee and pull your foot up towards your buttock, holding the stretch for 30 seconds before switching sides.5. Inner and Outer Leg Stretch

Stretching your inner and outer leg muscles is crucial for maintaining flexibility. To target both the adductors (inner thigh) and abductors (outer thigh/buttocks), stand with your feet shoulder-width apart, facing forward. Step out to lunge to the left, bending your knee to 90 degrees without letting it go past your toes. Lower into the left side and straighten your right leg, placing your hands on your left thigh and holding for 30 seconds. Repeat on the opposite side, then repeat the sequence 4 times.

When to Seek Medical Attention for Leg Pain

While stretching can be an effective way to alleviate leg pain, the results may vary depending on the underlying cause. Leg pain from exercise may be part of the natural healing process, but pain without an apparent reason could indicate a cardiovascular or neurological issue, and should be addressed by a doctor. Be sure to contact your physician if the pain is persistent or worsening.

Why Your Daily Walk May Be Causing Leg Soreness

Many people have turned to daily walks as a way to exercise and socialize while maintaining social distancing. However, a sudden increase in walking time, frequency, or distance can also lead to increased aches and pains in the legs. It’s important to gradually build up your walking routine to allow your muscles to adapt and avoid excessive soreness.

Dignity Health | 5 Stretches for Leg Pain

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Whether you’ve spent the entire day on your feet, tried a new exercise, or overexerted yourself, sore legs can hinder your daily activities. Luckily, most aches can be treated with a few, simple, at-home stretches.

Stretching your muscles increases blood flow, decreases stiffness, elongates the muscles, and increases your flexibility for greater range of motion and lower risk of future injury. The American College of Sports Medicine recommends static stretching two to three days per week.

Here are five helpful stretches for leg pain that will help you recover. Start with a brief warm-up before stretching. Once your muscles are warmed up, stretch until you feel slight tension, but do not bounce, as this can cause injury. Hold each stretch for 10 to 30 seconds and repeat two to four times. If you feel any pain, stop the stretch.

1.

Calf Stretch

We often neglect our calf muscles when we practice stretches for leg pain. However, if you run, perform high-impact activities, or stand a lot, calf stretches are essential. Our calves can become tight from bearing weight, and they require stretching to release pain that might move toward the knee.

The stretch: Begin by sitting on the ground with your legs straight out in front of you. Place a long towel or yoga strap around the balls of your feet. Keeping your back and knees straight, gently pull the towel or strap so your toes start pointing toward your body. Breathe naturally while you hold the stretch for 30 seconds before releasing.

2. Shin Stretch

If you have tight shin muscles, work on stretching your tibialis anterior muscle, which is located on the front of your lower leg and responsible for flexing and releasing your foot. When your tibialis anterior muscle is overworked, you may develop medial tibial stress syndrome, also known as shin splints.

The stretch: Kneel on the ground, pointing your toes so the tops of your feet are on the ground. Gently sit back on your heels until you feel a slight stretch down your shins. Hold this position for 30 seconds, then rest.

3. Hamstring Stretch

The hamstring muscles are a group of three muscles on the back of your thigh that run from your hip to your knee. These muscles can tighten up quickly and strain easily.

The stretch: Sit on the ground with both legs straight out in front of you. Bend at your waist, keeping your chest open and your back long. Stretch forward, sliding your hands on the floor toward your feet. Hold for 30 seconds.

4. Quadriceps Stretch

The quadriceps are a group of four muscles that sit on the front of the thigh. Their primary purpose is to straighten your knee. One of the quadriceps muscles, the rectus femoris, also acts to flex the hip. Pain in the quadriceps is common and can occur due to sports, injuries, or daily overuse.

The stretch: Holding onto a wall or a chair for balance, stand on one leg and lift the opposite leg off the floor. Gently bend at the knee and pull your foot up close to your buttock. Hold for 30 seconds and repeat with the opposite leg.

5. Inner and Outer Legs Stretch

Stretching your inner and outer legs is essential to maintaining flexibility. Your inner thigh muscles, called the adductors, move your leg toward the center of your body. Your outer thigh, or the hip abductor muscles in your buttocks area, move your leg away from the center.

The stretch: Begin with your feet facing forward, shoulder-width apart. Step out to lunge to the left, bending your knee to 90 degrees without allowing your knee to go past your toes. Lower into the left side and straighten your right leg. With your back straight, place your hands on your left thigh and hold for 30 seconds. Straighten up to the standing position. Repeat on the opposite side, then repeat four times.

When to See a Doctor

Stretching is an effective way to treat leg pain, though results may vary based on the pain’s cause. Leg pain as the result of exercise may be part of the natural healing process that enables inflammation for the proper rebuilding of the damaged tissue. Cartilage changes may also cause pain and tightness. Leg pain without an apparent reason, however, may be due to a cardiovascular or neurological issue, and merits a call to your doctor. Make sure to also contact your doctor if your leg pain is persistent or worsens.

Why Your Daily Walk May Be Making You Really Sore

By Eric Requa, DO, Sports Medicine Primary Care Physician—Virtua Sports Medicine

Getting out for daily walks is one way people are getting in exercise, while also social distancing. It allows you to get out of the house and gives you the opportunity to exercise safely without too many restrictions.

But, a sudden increase in your walking time, days, or distance also can increase your aches and pains—and even your risk for some injuries. Here are some of the areas where you may be sore, and how to know when to seek treatment.  

Hamstrings

The hamstring tendons connect the muscles of the back of the thigh to the pelvis, knee, and lower legs. Overuse or overexercise, especially without a proper warm up, can inflame the hamstrings. Symptoms can include pain behind the thigh or knee, stiffness or pain after walking, and swelling.

The best way to treat sore hamstrings is with RICE—rest, ice, compression and elevation. It’s also important to stretch AFTER your muscles are warm. The simplest way to stretch your hamstrings is to sit on the floor with your legs straight out in front of you. Extend your arms, bend at the waist, and reach as far forward over your legs as you can until you feel tension, but not pain. Hold the stretch for 15 to 30 seconds.

IT Band

The iliotibial (IT) band is a connective tissue that runs down the side of the thigh, extending from the pelvic bone to the shinbone. IT band soreness most often affects runners but also can occur if you walk long distances. If the IT band gets too tight, it can lead to swelling and pain around your knee or hip. In addition to this pain, you might feel clicking or popping on the outside of your knee or pain up and down your leg.

IT band soreness usually is treated with rest and over-the-counter anti-inflammatory medicine. You also can use a foam roller on the outside of your leg to loosen the tissue. To prevent further IT band injury, it’s important to stretch all of your leg muscles after you’ve warmed up. This includes your hamstrings, quadriceps, calves, and hip flexors.

When walking, be mindful of which side of the road you’re walking on. Most streets are sloped on either side to allow water to run off. While this helps prevent flooding, it also creates an uneven surface that changes how your feet land—putting more strain on one side versus the other. Where it’s safe, I’d recommend walking half the time on one side of the road and half on the other. Or, walk half of your set distance, turn around, and walk home on the same side of the road.

Knees

Your knees take a lot of wear and tear on any normal day. So, if you’ve started taking daily walks, it could trigger a flare up of knee arthritis that you didn’t even know you had. Knee arthritis happens as the cartilage that cushions the joint wears away with age. If you have it, you may feel stiffness, swelling or pain in your knee and a clicking or popping.

Joints are meant to move so activity can help ease arthritis pain. But, too much activity can aggravate the issue.

The first thing you can do is space out your walks, walking every other day instead of every day. You also can use ice, anti-inflammatories, or acetaminophen to treat the pain.

I also recommend checking your sneakers for wear and tear like cracks in the sole or tread loss. Treat your sneakers like tires on a car and replace them when they’re worn out (usually every 6 months or 300-400 miles). A good walking sneaker or cross-trainer provides a flexible sole, a well-cushioned insole, and good arch support.

Achilles

The Achilles tendon connects the back of your calf muscle to your heel. When walking, it helps your foot push off the ground to propel you forward. A sudden increase in how often or how far you walk can inflame the tendon, causing pain or tenderness at the back of your heel.

Like the others, rest, ice, elevation, and anti-inflammatories can help ease the pain. I also recommend warming up and stretching all of your leg muscles, but add a wall stretch for your Achilles tendon as well. To do this stretch, stand in front of a wall, flex one foot up and place the ball of it against the wall, and lean forward slightly until you feel tension but not pain.

To prevent it, wear a sneaker that provides a well-cushioned heel or add an insert that elevates the heel to take the tension off the tendon.

Take time to take care of yourself

If you’ve noticed more aches and pains, take a well-earned break from today’s walk and make time for self-care and at-home treatment.

If you still have pain that persists after a few days, schedule an appointment online to consult with a Virtua sports medicine specialist. Telehealth visits are also available. 

Updated January 14, 2022

How to get rid of foot pain: tips and tricks

Contents

• 1 Sore feet: useful tips for quick pain relief
  • 1.1 Why do foot pains occur?
  • 1.2 Proper nutrition for healthy legs
  • 1.3 Exercises to relax the muscles of the legs
  • 1.4 How to tone the muscles of the legs
  • 1.5 Methods for getting rid of pain in the legs
    • 1.5.1 Getting rid of pain in the legs ah with massage
  • 1.6 Managing leg pain during pregnancy
    • 1.6.1 Avoid prolonged periods of standing or sitting
    • 1.6.2 Wear comfortable shoes
    • 1.6.3 Exercises for the legs
    • 1.6.4 Traditional methods 9 0008
    • 1.6.5 Don’t ignore pain in the feet
  • 1. 7 Choosing shoes and insoles for healthy feet
  • 1.8 Physiotherapy methods for treating pain in the legs
  • 1.9 When to see a doctor in case of pain in the legs
  • 1.10 Folk methods for treating pain in the legs
  • 1.11 Preventing foot pain
  • 1.12 Related videos:
  • 1.13 Q&A:
    • • 1.13.0.1 What can cause leg pain?
      • 1.13.0.2 What diagnostics should be done if the pain in the legs does not go away for a long time?
      • 1.13.0.3 What exercises help relieve leg pain?
      • 1.13.0.4 What should be done in case of extremely severe pain in the legs?
      • 1.13.0.5 What are the treatments for leg pain?
      • 1.13.0.6 What can be done to prevent leg pain?

Find out what causes pain in the legs and what ways to reduce pain exist. Apply effective recommendations at home and visit a doctor if necessary.

Pain in the legs can occur for a variety of reasons: from injury and overwork to illness and hormonal imbalances. Such pain can not only limit movement, but also worsen the quality of life, depriving a person of the opportunity to enjoy their favorite activities. How to get rid of leg pain and return to normal life?

In this article, we will consider the main causes of pain in the legs, as well as give recommendations for the treatment and prevention of this disease. We will share simple exercises that will help strengthen leg muscles and reduce inflammation. We will also provide a list of products that can help fight the disease and reduce the risk of its occurrence in the future.

Do not wait until the pain in your legs becomes unbearable. There is a good chance that the problem will slow down its healing if you start taking care of your feet sooner!

Experts recommend spending a little time every day on exercises and foot massage to keep them healthy and avoid various ailments. With our advice, you will always have healthy and strong legs that will delight you with their flexibility and strength.

What causes pain in the legs?

Leg pain is a common disease that causes a lot of discomfort and disrupts people’s daily lives. It can occur for various reasons:

• Obesity. Excess weight is a continuous load on the legs, which leads to stress and changes in the structure of bones and muscles.
• Wrong footwear. Excessive heel height, stiff material, tight shoes – all this can cause pain.
• Physical activity. Intense workouts without preparation or excessive stress on the legs during work exhaust the muscles and joints.
• Venous insufficiency. Improper circulation in the legs leads to swelling, joint diseases, and muscle pain.
• Stress and fatigue. Psycho-emotional stress affects not only mood, but also physical condition.

All these factors can lead to pain in the legs, so it is very important to find the source of the problem and start treatment with the most appropriate measures for this.

Proper nutrition for healthy feet

Proper nutrition is one of the key factors in maintaining healthy feet. It is necessary to monitor the diet and pay attention to elements such as proteins, fats, carbohydrates, vitamins and minerals.

Proteins: are important for muscle and tissue building. They are rich in fish, meat, eggs, legumes, nuts.

Fats: are needed for the proper functioning of cells and increase the elasticity of blood vessels. However, it is necessary to consume only healthy fats such as olive oil, avocados, nuts, fish.

Carbohydrates: provide energy and help control weight. It is important to choose carbohydrates with a low glycemic index, such as fruits, vegetables, and grains.

Vitamins and minerals: are especially important for bone health. Essential vitamins and minerals can be obtained from fruits, vegetables, greens, dairy products, nuts.

You also need to pay attention to the drinking regimen and drink enough water throughout the day. This will help to avoid swelling and reduce the load on the legs.

1. Proteins: meat, fish, eggs, legumes, nuts.
2. Fats: olive oil, avocado, nuts, fish.
3. Carbohydrates: fruits, vegetables, cereals.

Proper nutrition is an important aspect of foot health. Eat healthy foods and watch your diet to achieve healthy and strong legs.

Exercises to relax the muscles of the legs

Often pain in the legs occurs due to muscle overwork. Muscles become tense, which causes pain and discomfort. The following exercises will help relax your leg muscles and relieve tension:

• Calf Stretch – Sit on the floor with your legs extended in front of you. Raise one leg and place it on the floor, and bend the other and press it to your chest. Holding on to your bent leg, reach forward to stretch your calf muscles. Hold this pose for 30 seconds, then repeat with the other leg.
• Bicycle exercise – Lie on your back and raise your legs to 45 degrees, bend your knees. Rotate your legs to mimic pedaling on a bicycle. Do 30 rotations with one leg, then the other.
• Calf Stretch – Stand against a wall and place your palms on it at shoulder level. Raise one leg behind the other, keeping your heel on the floor. By directing your body weight into the wall, stretch the calf muscle. Hold this pose for 20 seconds, then repeat with the other leg.

Remember that exercise should be done regularly to achieve the greatest effect. If after exercise the pain does not decrease or becomes stronger, be sure to consult a doctor.

How to tone your leg muscles

It is important to understand that regular exercise helps tone and strengthen your leg muscles. This can reduce the likelihood of pain and fatigue in the legs.

Also, do not forget about regular walking or running. These are excellent exercises that are necessary for maintaining muscle tone in the legs. But it is worth remembering that it is necessary to properly regulate the intensity and duration of training.

In addition, special foot massages will also help tone the muscles and reduce pain. To do this, you can independently perform simple massage movements, you can order the service of a professional massage therapist.

• Regular exercise and walking will help tone your leg muscles.
• Fitness devices, such as a stretchy traction ball or leg machine, can be used to stretch and strengthen muscles.
• Self-massage and the services of a professional massage therapist can help relieve pain and tone muscles.

Foot Pain Relief Methods

Foot Pain Relief with Massage

Massage is one of the most effective ways to relieve foot pain. It can improve blood circulation, reduce muscle tension and relieve painful symptoms caused by stress on the legs.

For maximum effectiveness of the massage, it is recommended to regularly perform the procedure at least twice a week. Massage can be done both independently and contact a professional massage therapist.

Some basic massage techniques:

• Squeezing massage: improves blood flow and reduces swelling by squeezing the leg muscles periodically;
• Rubbing: works well if you want to relieve tension and release muscle pain. For example, rubbing your feet while showering or bathing;
• Stretch: reduces pain and improves foot mobility.

Massage your feet slowly and calmly. Remember to start this procedure only after you have finished walking or exercising. After the massage, it is recommended to rest, lie down and relax.

Relief of leg pain during pregnancy

Avoid prolonged periods of standing or sitting

It is not uncommon for pregnant women to have leg pain due to prolonged standing or sitting in an incorrect position. Avoid long periods of standing or sitting. If your job involves long periods of standing, try taking short breaks and doing some exercises to take the pressure off your legs.

Wear comfortable shoes

High heels and tight shoes can worsen leg pain during pregnancy. Wear shoes with flat soles and good cushioning to cushion your feet. It is also recommended to avoid flat shoes as they do not provide enough support and cushioning.

Leg exercises

Some leg exercises can help relieve leg pain during pregnancy. For example, circular movements of the feet, lifting and lowering on toes, as well as leg stretching exercises. However, before starting classes, be sure to consult with your doctor to avoid injury.

Traditional ways

• Get a foot massage from loved ones or a specialist.
• Take warm baths with sea salt or essential oils to relieve leg tension.
• Apply compresses with chamomile infusion to reduce pain and swelling.

Don’t ignore leg pain

If your leg pain is too severe or long lasting, don’t ignore it. Consult your doctor to choose the best treatment and prevent possible complications.

Choosing shoes and insoles for healthy feet

The right choice of shoes and insoles is one of the main factors in preventing pain and discomfort in the feet.

The first rule is that shoes should be comfortable and fit the size of the foot. You should not buy shoes or sneakers a size smaller to make the leg visually slimmer – this can lead to foot deformity and pain. The heel should not be too high – preferably a model with a stable platform or a low heel.

The third rule is that insoles should be chosen depending on the nature of the pain. If you suffer from flat feet, it is preferable to use orthopedic insoles along with shoes. If you have an athletic lifestyle, then you can use gel insoles to soften the impact.

It is important to remember that despite all the rules, each organism is individual and requires an individual approach. If you experience pain or discomfort while wearing shoes, it is best to consult with an orthopedic doctor to select the most suitable shoes and insoles.

Physiotherapeutic methods for the treatment of pain in the legs

Physiotherapy is a treatment method that uses physical effects on tissues, organs and body systems in order to treat and restore them. Various physiotherapy methods are often used to treat pain in the legs.

Massage is one of the most popular methods of physiotherapy. Performed by experts using a variety of techniques to target muscles and tissues, reduce inflammation and improve blood circulation.

Ultrasound Therapy is a technique that uses high frequency sound waves to treat leg pain. This method is used to reduce inflammation, improve blood circulation and stimulate tissue regeneration.

Electrotherapy is a treatment that uses electrical impulses to stimulate muscles and tissues. This method can reduce leg pain, improve blood circulation, and speed up tissue repair.

Thermal Treatments – such as dry or wet heat, can help relieve leg pain, improve circulation, and reduce inflammation. It is important to consult a doctor to determine which physiotherapy method is most effective in treating leg pain and to carry out procedures under the supervision of a specialist.

• Massage
• Ultrasound Therapy
• Electrotherapy
• Thermal Therapy

When to See a Doctor for Foot Pain

Foot pain can be caused by many things, from the wrong shoes to serious diseases. Sometimes, if the pain doesn’t go away after some rest and pain medication, the doctor needs to get to the bottom of the problem.

Record how long the pain lasts and in which part of the leg it is most noticeable. Also, if there are other symptoms such as a red spot, nodule, or swelling, then a visit to the doctor should not be delayed. The specialist can select the necessary treatment and offer the necessary recommendations for a quick recovery.

• In case of emergencies, such as a rapid deterioration in health, a severe impairment of the leg’s routine and functioning, a fall on the surface and the appearance of alarm symptoms, a doctor should be consulted immediately.
• If other factors such as diabetes, thyroid or circulatory problems are present, a physician should be consulted to provide the most appropriate recommendations for treatment and prevention.

Folk remedies for pain in the legs

Red pepper: Has warming properties and improves blood circulation in the legs. Add red pepper to your food or massage your feet with a pepper-based cream.

Cinnamon: Has anti-inflammatory and expectorant properties and may also help relieve pain in the legs. Add cinnamon to your meals or make a cinnamon-based tea.

Tea Tree Oil: Has anti-inflammatory and antiseptic properties that help relieve foot pain. Add a few drops of the oil to your foot bath water, or use a cream based on this oil to massage your feet.

Magnesium: Helps improve circulation and may help relieve leg pain. You can take magnesium as a supplement or include foods like almonds or bananas in your diet.

Soda: Has antiseptic properties and can help relieve leg pain. Add baking soda to your foot bath water or make a foot massage paste out of it.

Traditional therapies can help relieve leg pain, but a doctor should be consulted before using any method.

Prevention of pain in the legs

In order to avoid pain in the legs, you must follow a number of simple prevention rules:

• Moderate physical activity. Regular leg exercises help strengthen muscles and increase their tone. Consider activities such as walking, swimming, cycling, or yoga.
• Correct footwear. Wearing shoes that are uncomfortable or the wrong size can lead to foot deformity, calluses and ingrown nails, and mechanical irritation of the bones and joints. Often, shoes cause pain in the legs.
• Rest for the feet. Do not forget about regular breaks when you can take a break from long work in the same position. Take small walks in the fresh air and exercises to warm up the feet and calf muscles.
• Weight control. Being overweight puts extra stress on your legs, which can lead to pain and an increased risk of serious conditions such as arthritis and varicose veins.

Follow these simple tips to keep your feet healthy and pain free.

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Q&A:

What can cause leg pain?

Pain in the legs can be caused by various factors, such as overwork, muscle overload, circulatory disorders, diseases of the joints and bones, vitamin and trace element deficiencies, and other causes.

What diagnosis should be done if the pain in the legs does not go away for a long time?

If the pain in the legs does not go away for a long time, it is necessary to consult a doctor and undergo a diagnosis, which will depend on the specifics of the pain. Your doctor may recommend blood and urine tests, x-rays, ultrasounds, MRIs, and other diagnostic tests.

What exercises help relieve pain in the legs?

Among the exercises that can be done to relieve pain in the legs are rotational movements, rolling the leg on the ball, stretching exercises for muscles and joints, such as squats and lunges, lifting socks and other exercises.

What should be done in case of extremely severe pain in the legs?

If the pain in the legs is extremely severe, you should immediately consult a doctor, wait for the ambulance to arrive and describe all symptoms to the doctors. You should not self-medicate and take NSAIDs unless a prescription has been issued by a doctor.

What are the treatments for pain in the legs?

Treatment options for leg pain depend on the specific pain and its cause. The doctor may recommend ointments and gels, physical therapy, magnetotherapy, acupuncture, massage, and other therapies. In some cases, surgery may be necessary.

What can be done to prevent leg pain?

To prevent pain in the legs, you can do exercises to stretch muscles and joints, control weight and maintain an active lifestyle, stop smoking and moderate alcohol consumption, wear comfortable, proper shoes, conduct preventive massages, take vitamin complexes.

Pain in the muscles: causes, treatment, prevention

— Pain in the muscles, or myalgia, often occurs after excessive physical exertion, training – says Ph.D., traumatologist-orthopedist Konstantin Sredin . – Often, acute pain in the muscles of the limbs and torso can be the result of both direct injuries (impact, collision, etc.) and their sharp overstrain (starting injuries, lifting weights without prior warm-up, etc.). Also, muscle pain can occur spontaneously, that is, without any external causes. By nature, they can be pulling, aching, can be localized in different parts of the body. Pain can be felt on touch and on movement. Sometimes myalgia can manifest itself in the form of painful spasms (convulsions).

Causes of muscle pain

The main causes of muscle pain include:

• injuries (sprains or ruptures of muscles and ligaments) ¹ ;
• excessive physical activity, training;
• viral diseases, eg influenza ¹ ;
• subcooling ¹ ;
• chronic stress, neurosis;
• sedentary lifestyle;
• rheumatoid diseases (conditions in which disturbances in the status of the immune system occur and muscle cells are destroyed by the immune cells of one’s own body).

Treatment of muscle pain

Muscle pain most often occurs in the shoulder and neck (collar zone), lower back, lower and upper limbs and can have a different character (pressing, aching, pulling) ² . In viral infections, such as the flu, the pain usually spreads throughout the body.

Often, muscle pain can occur against the backdrop of a change in weather. Patients are concerned about decreased ability to work, fatigue, cramps in the limbs. There may also be a violation of motor abilities in the form of subjective muscle weakness.

In case of inflammation of a muscle, or myositis, the pain is localized in one muscle and may be accompanied by swelling and redness in the area of ​​the affected muscle ² . Pain with myositis is aggravated by movement, exposure to cold, an attempt to strain the muscle. Also, the intensity of the pain syndrome increases significantly with a sharp change in temperature (from the steam room to plunge into a tub of ice water, etc.). With the progression of myositis, muscle atrophy may develop.

Diagnostics

If you experience muscle pain, it is imperative to consult a doctor, as the cause of complaints can be completely different conditions: from harmless and effectively treatable to serious diseases with serious consequences and complications, up to oncological pathology.

The doctor, on the basis of clarifying the nature and localization of complaints, clarifying the history of the disease and a thorough examination, will prescribe the necessary list of instrumental and laboratory research methods.

For more accurate diagnosis, special studies are performed – ultrasound, X-ray, CT, MRI, electroneuromyography, general clinical blood and urine tests, laboratory tests of liver and kidney function, blood glucose levels, systemic inflammation factors and muscle cell breakdown. Laboratory diagnostics (along with instrumental) is mandatory to establish the correct diagnosis. The appointment of adequate treatment and the prognosis of the disease depend on this. Often, it would seem that banal muscle pains can be the first symptoms of serious diseases leading to disability or the most unfavorable outcome.

Legs

Muscular pain in the legs may be associated with trauma, diseases of the joints, spine, blood vessels or muscles of the lower extremities ² . Pain can occur at rest, while walking, or after exercise.

Dull, aching, stabbing pain in the legs can often be caused by sitting or standing work ² . With prolonged immobility, pain occurs due to stagnation of blood in the veins of the lower extremities ² .

Another cause of pain in the legs is vascular disease (veins and arteries). With damage to the veins of the lower extremities, as a rule, arching pains occur in the lower legs, accompanied by swelling of the soft tissues and redness of the skin. In diseases of the arteries (atherosclerosis, endarteritis), pain in the legs increases while walking, and usually decreases at rest.

In case of muscle pain in the legs associated with overexertion, it is necessary to limit movement in the limbs, since the resulting uric acid leads to softening of the muscles and ligaments. With continued excessive loads, serious injuries up to ruptures can occur, which may require surgical treatment and long postoperative rehabilitation.

In case of acute pain in the lower extremities associated with thrombophlebitis, you should immediately consult a doctor. Doing any rubbing, massage, applying leeches is contraindicated. The formation of blood clots in the veins of the lower extremities in the absence of timely treatment can lead to pulmonary embolism, which is a life-threatening complication.

Back

Muscular pain in the back can be caused by diseases of the spine, as well as muscle strain, mechanical injuries, myositis. Persistent back pain often occurs in office workers due to a long stay in one position (the sitting position, which is the most unphysiological for the spine) ² .

Chronic overload (regular heavy lifting) during professional duties or in the gym can also cause chronic back pain.

Back pain may be caused by unprofessional massage or manual therapy in unexamined patients for whom these treatments may be contraindicated.

Biomechanical disorders due to anatomical features, such as flat feet, congenital pelvic asymmetry, shortened lower limb, etc., can also cause back pain.

If you experience back pain (especially if accompanied by fever), you should immediately consult a doctor! Immediately it is necessary to ensure functional peace. It is not recommended to strain your back and move “through force”. Non-steroidal anti-inflammatory drugs can be taken to temporarily reduce the intensity of the pain syndrome ² .

Self-treatment in this situation is categorically unacceptable, because the causes of back pain can be completely different, up to severe pyoinflammatory and oncological diseases.

Neck

Pain in the muscles of the neck can be both permanent and associated with movement and occurring when turning or tilting the head. In any case, pain in the neck muscles cannot be ignored. They can be associated with problems in the spine (osteochondrosis), muscle strain, injuries, infectious and oncological diseases, inflammation in the joints of the cervical spine ² . Also, one of the causes of sudden and acute pain in the cervical spine and occipital region can be severe brain damage (meningitis, intracranial hemorrhage).

When excluding diseases requiring emergency hospitalization and surgical treatment, severe pain in the muscles of the neck and back, painkillers, drugs that help relieve muscle spasm, physiotherapy, functional rest are prescribed ³ . In acute pain syndrome, immobilization (immobility) of the cervical spine is used with special orthopedic fixators ³ .

Hands

Pain in the muscles of the hands is most often associated with muscle tissue injuries – tendon sprain, inflammation, rheumatism. Also, pain in the hands can occur with infectious diseases, for example, influenza ¹ .

In case of pain in the muscles of the hands associated with an injury, the limb must be immobilized until the diagnosis is clarified. Only on the basis of a doctor’s examination and diagnosis can the correct treatment be prescribed.

How long can the pain last

The nature of muscle pain can be unbearable, for example, in case of injury. In this case, you must immediately immobilize the injured limb, take painkillers and immediately consult a doctor. In case of damage to the lower extremities, it is unacceptable to continue independent walking. An ambulance call is required.

Pain associated with overexertion and exercise can last up to several days ¹ . In the absence of treatment in old age and concomitant diseases, pain can become chronic ³ . Chronic pain syndrome is difficult to treat.

Can I self-medicate

For muscle pain, you can self-administer painkillers and anti-inflammatory drugs such as naproxen, ibuprofen, diclofenac. You can independently apply an anti-inflammatory gel or balm based on diclofenac, ketoprofen. However, if the pain does not go away within 5 days, you should consult a doctor. The doctor will exclude serious damage, establish the cause of the pain and prescribe the appropriate treatment.

Which folk remedies are effective

Quite often athletes use folk remedies to treat exercise-related muscle pain. For this, special ointments are made based on turpentine, apple cider vinegar, badger fat, as well as honey compresses. Ointments and compresses are applied at night on a sore spot and wrapped in a blanket. For pain in the muscles during physical exertion, baths with sea salt are recommended, but steaming in the bath is less effective.

Unfortunately, folk remedies do not replace modern treatment, are less effective and may cause side effects.

Prevention of muscle pain

Prevention of muscle pain includes limiting severe physical and emotional stress, timely treatment of infectious diseases, maintaining an active lifestyle.

Muscle Toning Exercises

In order to prevent pain during subsequent workouts, it is important to keep your muscles toned. For this, regular physical activity on certain muscle groups and physiotherapy exercises are recommended.

How to relieve muscle pain

Treatment of muscle pain can be completely different. It depends solely on the correct diagnosis, on the basis of a doctor’s consultation and a comprehensive examination. For example, taking non-steroidal anti-inflammatory drugs to relieve acute pain before seeking medical help. In case of severe pain or injury that does not allow you to move independently, you must call an ambulance team.

Popular Questions and Answers

Almost 100% of adults experience muscle pain. Therefore, it is not surprising that queries about muscle pain are among the most popular on the Internet. The most frequent of them are answered by our expert, Ph. D., traumatologist-orthopedist of the highest category “SM-Clinic” Konstantin Sredin.

What can muscle pain and fever indicate?

— This is an emergency requiring medical attention as soon as possible. The reasons can be completely different, from the usual SARS to the debut of a systemic inflammatory autoimmune disease.

How can you tell muscle pain from joint pain?

– Differential diagnosis of pain associated with diseases of the muscles or joints should be carried out exclusively on an individual basis on the basis of a patient examination. At home, it is impossible for a person who does not have special knowledge in medicine to distinguish the pathology of muscles and joints.

What vitamins to take for muscle pain?

— Muscle pains are not treated with vitamins.

Sources :

1. Vidal. Medical encyclopedia. Pain in the muscles https://www.vidal.ru/encyclopedia/travmi-i-neschastnyie-sluchai/boli-v-mishtsah
2. Russian Medical Journal dated 12/10/2014.