A 2012 study found that a post exercise massage significantly reduces pain by reducing the release of cytokines compounds. Once you re in recovery mode after your leg workout for the next two days or so you ll want really good blood flow so your muscles can get the nutrients they need to recover.
Practicing bhujangasana every day helps get relief from leg pain sarvanga asana has been recommended for getting rid of the pain in the leg and back and is good for the heart and enhances blood circulation.
How to get rid of sore legs after leg day. Luckily it s easy to treat. Don t worry you can treat your leg muscle soreness and be back at the gym later in the day. However if you re extremely sore you may want to sleep even longer 9 10 hours.
Continue soaking for about 15 minutes. So even though you might be in pain sitting on the couch doing nothing is probably not the right way to go. If you want to get rid of sore legs fast aim for 7 8 hours of sleep.
Try elevating your leg at or above the level of your heart to get swelling to decrease. Your body regenerates when you get high quality deep sleep. How often you should do this.
About 60 to 90 minutes before bed add four cups of epsom salt to a hot bath and relax in the water for 10 to 15 minutes. While it s not as well known as the ice bath an epsom salt bath can provide significant relief to sore muscles. Applying an ice pack in 20 minute intervals may also help.
Sleep is probably the most important factor when it comes to muscle recovery and energy recovery. Brew some peppermint tea by steeping the tea bags in a cup of hot water for 4 5 minutes. Add this herbal tea to the tub of hot water and soak your legs in it.
Take an over the counter anti inflammatory as directed on the package and ice your sore leg muscles for. Some leg pain after running known as delayed onset muscle soreness doms is common particularly if you re a beginner. It may seem obvious but massages really do help get rid of sore muscles.