How To Relieve Sore Muscles After Running

Running is a very popular way to stay healthy and active, but due to the repetitive movement, and high impact, it can lead to muscle soreness, stiff joints and more serious running injuries.

In our clinics (Stoke and Congleton), we treat runners of all ages and levels, who are struggling with ankle, knee, hip and lower back problems.

These common running injuries mean they can’t run as often as they like, or they get pain when trying to push for a personal best!

We understand how frustrating that is, and will be for you if you’re an avid runner unable to rack up the miles.

9 Proven Tips To Relieve Sore Muscles After A Run

To help you keep you running, discover 9 proven tips to help relieve sore muscles after running, reduce pain and ease uncomfortable joints.

1 – Warm Up Before Running

Warming up before your run is a very important step which some people ignore.

It doesn’t have to take a long time, but try to do a 5-10 minute warm up before any run or workout.

It is essential to help reduce the risk of injury, but it will also boost your performance and prepare your muscles for the event.

Use the R.A.M.P principle: RAISE your metabolic indicators (heart rate and breathing), ACTIVATE your muscles, MOBILISE your joints, POTENTIATE movement (Up the intensity).

2 – Cool Down After Running

Cool down after the run to reduce the risk of muscle stiffness and soreness.

Similar to warming up, spend around 10 minutes of static stretching focusing on your quads, hamstrings, calves and glutes which will have been worked hard during your run.

3 – Eat Well After A Run

Replenish carbs and protein soon after your run to help your muscles to repair and reduce stiffness and soreness.

A really quick and simple post run meal is a banana with a yogurt or a protein shake.

4 – Stay Hydrated

Stay hydrated both during and in the days following the race.

You need to drink more than the standard recommended amount of 6-8 glasses per day if you exercise.

5 – Get A Good Night’s Sleep

Get enough high quality sleep by going to bed earlier and no technology half an hour before bed.

6 – Sports Massage To Speed Up Recovery

Get a sports massage which is brilliant for decreasing muscle tension, soreness and improving range of motion.

7 – Ice Therapy To Reduce Muscle Soreness

Use ice to decrease inflammation and soreness in areas that are uncomfortable. Good examples include an ice bath, cold shower or applying ice packs to the areas that feel uncomfortable.

8 – Keep Active Between Runs

Keep moving after the event, active recovery works best, try going for a brisk walk, an easy bike ride or a leisurely swim. This is to help your joints recover but also to keep blood flowing therefore speeding up recovery.

9 – Physiotherapy To Relieve Running Injuries

Physiotherapy brings together natural pain relief, various drug-free treatment options, and tailored guidance to help you recover from soreness and running injuries as quickly as possible, and reduce the chances of these problems returning.

Tried All Of These And STILL Stiff, Sore And Unable To Run Pain-Free?

If you’ve followed these tips then expect to be back to normal within days.

If after a week you are still experiencing aches and pains, stiffness or limited range of movement and you’re struggling to do usual daily activities, get in touch with us as you may have a common running injury that requires some expert attention.

Right now, we are currently offering an End Of Year Health Check – but only for the first 5 people to contact us.

In this End Of Year Health Check, our team will help you understand the root cause of your pain to end your confusion and frustration as well as sharing proven treatment strategies to help you get back to doing the things you love.

You can contact us by telephone on 01260 413135 to claim your End Of Year Health Check or by completing our enquiry form in under 30 seconds.

Not Sure Whether Physiotherapy Is Right For You?

We appreciate that you may want to find out more and ask some questions about private physiotherapy which is you can arrange a FREE Discovery Session or a FREE Telephone Consultation.

Other Free Resources To Help You Aches And Pains

Download our free knee pain report which contains 7 Simple Ways To Reduce Knee Pain Without The Need For Injections Or Surgery

Read our blog – How To Sleep With Lower Back Pain

Read our blog – Is It Safe To Exercise With A Bad Back?