Your thighs are home to 3 large muscle groups. In the front part are the quadriceps, four muscles that assist to extend and correct the lower leg. On the back of your thighs are the hamstrings, 3 muscles that bring the leg backward and help you bend the lower leg toward your butts.
On the inner thigh are your kidnappers and adductors, which assist you kick your leg to the side. Whether due to intense exercise, sitting in the exact same position for some time or deconditioning of your muscles, you can experience soreness in your thigh muscles that makes walking tough, if not unpleasant. You can ease this muscle discomfort from special strategies.
Use an ice pack to areas where you experience soreness. To help the ice pack remain on the thigh, put the covered ice bag on the sore area and wrap an athletic bandage around the thigh and ice bag to assist it stay in place. Alternate keeping the ice pack on and off in 10- to 15-minute intervals for a duration of two to three hours.
Massage the affected area. Sports massage methods for the thigh include pushing your hands from the knee up the thigh toward your hips to ease muscle stress. Shift to putting a hand on either side of your thigh and using rotating movements. Next, use circular movements with your hands to target any areas of pain. If you feel knots in your muscles, position a thumb on that area and knead gently till you feel the knot disappear.
See also: Soreness In Left Thigh
Raise your leg by putting pillows below your heel. This helps to alleviate inflammation by sending out blood circulation far from the thigh to decrease swelling.
Take a non-steroidal anti-inflammatory medication, such as ibuprofen or acetaminophen, which can lower swelling and lessen pain. Take these as directed up until pain subsides.
Refrain from working out till your muscle soreness subsides. Working out on very sore muscles can add to increased threat for muscle tear and strain. You can, however, participate in light going for the thigh, such as pulling the foot toward your butts and crossing one leg over another knee and leaning forward to extend the thigh.
In some circumstances, muscle soreness can suggest you have experienced a thigh muscle strain. Take a look at your thigh closely for signs of injury, such as bruising or inflammation to the touch. If you identify these areas, rest your muscles and utilize at-home methods to lower pain. If the pain does not solve itself, see a doctor.
Start each workout with a five- to 10-minute walking warmup to assist prevent muscle soreness. End each workout with a 5- to 10-minute extending session that consists of leg stretches to avoid muscle tightness and pain.
Things You’ll Need
- Ice pack.
- Anti-inflammatory medication.