How to Treat Sore Leg Muscles From Sprint Training
Sore leg muscles can occur after sprinting if the runner strains or tears a muscle. Sore leg muscles can occur from not properly warming up the muscles prior to sprinting, as well. There are ways to treat sore muscles that occur from sprinting, either singularly or in combination with other treatments. For example, a common treatment for muscle pain after sprinting is rest, ice, compression and elevation, known by the acronym RICE. This combination therapy provides more relief to the patient than just one of the treatment methods alone.
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How to Treat Sore Leg Muscles from Sprint Training
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Rest the affected area to allow relief from sore muscles. Stress to the injured area, especially in the form of repetitive movements, may cause the pain to increase. Stay off the affected leg as much as possible and avoid sprint training while the muscle heals.
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Use ice or other cold therapy to help sore muscles feel better as it relieves pain, swelling and muscle spasms. Ice is inexpensive, and most people have access to ice immediately. Fill a plastic bag with ice cubes or crushed ice, and wrap the plastic bag in a towel. Apply directly to the muscles for approximately 15 minutes.
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Elevate the leg to help to decrease swelling. Swelling, edema, can be painful, so decreasing the swelling may eliminate soreness or pain. Elevate the leg by resting it on a pillow.
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Apply a bandage to the sore muscles to help compress the sore area, thus decreasing the pain. Compression can help sore muscles by helping to decrease swelling. Use an elastic bandage such as an Ace bandage, and wrap it around the affected area.
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Treat serious injuries such as Gilmore's groin, which can occur with sprinters, may require a visit to a sports-rehabilitation specialist. Sprinters who experience Gilmore's groin may have sore muscles and stiffness in the upper leg near the pelvic area. Patients may be able to attend rehabilitation therapy that can strengthen the affected area and increase flexibility to the muscles.
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Massage or stretch the affected area to provide relief to muscles that are cramped. Stretch the calf by leaning forward with both hands on a wall and putting the weight on the affected leg and bending at the knee. If the hamstring is affected, pull the affected leg upward toward your head. If the thigh muscle is cramped, try holding onto a chair and pulling the foot up towards the back to stretch the thigh area.
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Reduce pain associated with sore muscles by taking over-the-counter pain medication such as ibuprofen or acetaminophen. These types of medications reduce swelling and inflammation which can cause muscle soreness.
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