It is common for runners to experience quad soreness or stiffness 24 to 48 hours after running. Learn how to treat and prevent quad soreness after running.
Stretch after you run
After running, especially hard running, complete 10 minutes of static stretching, focus on the quads, hamstrings, calves, and hips, as well as anything that felt tight during the run.
Runners can use ice baths to reduce quad soreness after jogging. Swimming in cold water can help speed recovery. If you can not stand an ice bath, use ice packs.
Carbs and protein after running
After long runs, you should replenish your energy as quickly as possible. Studies have shown that muscle is most receptive to rebuilding glycogen stores in the hours after exercise. If you eat shortly after your workout, you can reduce your quad soreness.
Sitting for a long time can lead to more soreness and discomfort. Active recovery is the best, so go for a brisk walk or a bike ride to increase blood flow.
Warm-up before you run
Always do a 10-15 minute warm-up before running. If you run after experiencing some soreness, do the warm-up first.
Sports massage can help ease quad soreness, so book a massage if you can. If you do not have the money for a professional massage, do a gentle massage yourself or a massage with a foam roller.
Do not ignore prolonged pain
If the pain lasts longer than seven days or gets worse, you must book an appointment with a specialist in sports medicine.