If you’ve finished an especially intense workout, you may ask yourself, “Why do my legs ache after exercising?” Your question is a valid one which can point to several causes. It is one of the paradoxes about physical fitness that sometimes exercising can cause pain despite the fact that it is essential for good health. In this article, DOMS Tips will be given as to why our legs hurt after exercising and its causes, preventions, and treatments.
What are the terms for Post-Exercise Leg Pains?
Experiencing muscle soreness, known as delayed onset muscle soreness (DOMS), is normal post-exercise. It typically resolves in 2 to 5 days without medical intervention.
Delayed Onset Muscle Soreness (DOMS)
Unaccustomed muscle loads from activities can cause DOMS, distinct from acute soreness felt during activity. DOMS typically emerges 12-24 hours post-exercise, peaking in pain between 24-72 hours after.
While the origins of soreness and associated symptoms are intricate, it’s established that various physical activities can trigger delayed soreness. It’s believed soreness arises from microscopic muscle fiber damage incurred during exercise, likely due to novel stresses. Contrary to a common misconception, lactic acid isn’t responsible for DOMS; instead, it’s a byproduct of the repair process responding to muscle damage.
Activities causing DOMS involve eccentric muscle action, where muscles lengthen under force. Examples include strength training, downhill walking, jogging, step aerobics, and jumping. Running or jogging on a flat surface can also induce DOMS for the unaccustomed. The severity of soreness hinges on the force applied to the muscle, with activities like running downhill imposing greater force and, subsequently, more pronounced soreness.
A comprehensive physical activity regimen encompasses aerobic and strength training exercises, promoting cardiorespiratory and muscular fitness. Regularity in physical activity provides greater health advantages than irregular, high-intensity exercise sessions. Aim for activities you enjoy and can integrate into your routine.
ACSM recommends at least 30 minutes of moderate-intensity exercise five days a week or 20 minutes of vigorous activity three days a week, with combinations of both. Examples of aerobic exercises encompass walking, running, biking, and swimming.
Strength training, targeting major muscle groups, should occur at least twice a week with 8-12 repetitions of 8-10 exercises. Gradually ease into new exercises to minimize soreness, which affects individuals regardless of experience but diminishes with regular activity. A single amount of soreness-producing exercise offers partial protection against future soreness.
Muscle Strain
Sometimes muscle strain may occur a day or two after you have worked out. Delayed onset muscle soreness (DOMS) is common when you begin a new exercise program. When your muscles ache after exercise, the pain represents your body making the adjustment to your new activity.
The exact cause, and thus cure, of DOMS is not known. Researchers believe that this pain may be caused by tiny tears in your muscle fibers which occur when you exercise, especially after an intense effort. While you may associate it as a beginner’s problem, even seasoned athletes can experience DOMS.
Shin Splints
Another possible cause of post-exercise pain can be shin splints. With shin splints, your pain is typically confined to the tibialis anterior muscle on the front of your lower leg. Like other causes, shin splints occur from overuse of your muscles.
Whereas with muscle strains, you use low intensity activity to work through the pain, with shin splints you should rest and refrain from exercise until your pain abates. Alternating ice and heat therapies may provide some relief. Rest, in most cases, is the best cure.
Why Do Legs Ache After Exercising?
When legs ache after exercising it can dissuade you from wanting to exercise more, but knowing that the ache is fairly common and will lessen as you continue with your workouts can help you push forward in your fitness goals.
Lack of Activity
Achy leg muscles can be a result of inactivity. Perhaps you have not been exercising frequently. Suddenly, your body is faced with a rush of new activity when you decide to take up jogging or biking. Unconditioned muscles are likely to ache after a surge of new activity. The irony of your aches and pains is that you must exercise in order to prevent future issues. However, with some people, the initial pain can be a barrier to continued exercise.
Cold Muscles
On the other hand, if you do exercise, it is important that you stretch before and after your workouts. Your hip muscles may become tight if you hike or bike, causing that uncomfortable ache in your legs. Stretching helps increase your flexibility and range of motion which can help prevent the pain caused by exercise. Stretching after exercise takes advantage of your warmed muscles and the increased blood flow to achieve the maximum benefits.
Lactic Acid Byproduct
If you exercise regularly, you build up your lung capacity and improve your body’s ability to deliver oxygen to your body’s 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 which does not require oxygen, producing lactic acid in the process.
The byproduct of this lactic acid production is pain in your legs, often as a burning sensation. In a way, this action is one safeguard your body uses to encourage you to reduce the intensity of your activity. Contrary to popular belief, lactic acid production causes pain during and immediately after exercise. It is not likely the sole the cause for the achiness you feel later, but rather a possible contributing factor among many, says a study published in Scientific American.
Electrolyte Imbalance
An electrolyte imbalance can lead to leg pain, and since vigorous exercise without proper supplementation can lead to this type of imbalance, it may seem as though the exercise itself caused the leg ache. If your workouts are intense and lasting longer than an hour a day, a sports drink may be beneficial.
Medical Condition
In rare cases, there are potential medical causes for aching legs after exercise. Peripheral Artery Disease, blood clots, and arthritis can all cause the legs to ache, and if you only notice the ache after exercise, you might assume there is a correlation. Speak to your physician if you worry there may be something more to your aching legs beyond delayed onset muscle soreness.
DOMS exhibits various symptoms, including swelling, joint stiffness, tenderness, reduced strength, and elevated creatine kinase (CK) levels. Medical intervention is typically required if symptoms are severe.
Preventions and Treatments:
DOMS Tips for Prevention:
Gradual progression in new programs can reduce DOMS severity, but complete avoidance is unlikely. Proper warm-up helps prepare muscles for stress, but stretching before exercise isn’t proven to prevent DOMS. Allow muscles time to recover, and avoid repeating exercises too soon.
DOMS Tips for Treatment:
Treatments like ice packs, massage, and pain relief agents may alleviate pain but won’t accelerate recovery. Remember, pain reduction doesn’t equate to full recovery. Adjust activities based on symptom severity to avoid exacerbating discomfort.
Muscle Strain Prevention:
Having not exercised for six months, preventing muscle strains during the restart of your fitness routine is crucial. To avoid straining your muscles, it’s essential to diversify both the frequency and types of exercises you perform. Repeating the same activity excessively can overstress muscles, leading to potential injury. Even if you don’t feel immediate discomfort, you may unknowingly cause damage that manifests as pain later.
Additionally, vary the intensity of your workouts. Avoid pushing yourself too hard every day; instead, incorporate rest days into your routine. Introducing interval training can help modulate intensity levels, switching between high-intensity exercises and rest intervals. This approach minimizes the risk of strain and promotes overall fitness gains.
Muscle Strain Treatment:
If you suspect a muscle strain, cease the activity immediately. Rest the affected area and apply ice wrapped in a towel for about 20 minutes, repeating this every hour for the first 24 hours. You may also consider taking anti-inflammatory medication such as ibuprofen. Seek emergency care if you can’t bear weight or use the affected muscle. Otherwise, monitor the muscle’s condition for a day or two.
Shin Splints Prevention:
You can minimize the risk of shin splints by:
- Ensuring your shoes fit well
- Utilizing shock-absorbing insoles
- Engaging in warm-up exercises before physical activity and cooling down afterward
- Exercising at a suitable pace for your fitness level
- Allowing adequate recovery time after exercise
Shin Splints Treatment:
Resting can often alleviate shin splint discomfort. Additional strategies for managing shin splints involve:
- Using an ice pack on the impacted region for 15 to 20 minutes multiple times daily.
- Using non-prescription anti-inflammatory pain relievers such as ibuprofen or aspirin
- Avoiding activities that exacerbate pain
- Consulting a physiotherapist or exercise physiologist is advisable for comprehensive shin splint management. They can guide your safe recovery through the following:
- Prescribing strength and conditioning exercises
- Recommending flexibility routines
- Suggesting orthotics for foot stabilization and shock absorption
Upon resuming exercise, gradually increase intensity over several weeks. Opt for soft, level surfaces for running, wear supportive footwear, and consider arch support insoles, which can also assist in recovery.
Conclusion:
Leg pain after exercise can be very frustrating, especially if you are just beginning a new workout program. Recognizing the possible causes can help you avoid the aches which may keep you from exercising. Learn from your experiences so that you can stay active.