What to do when your thighs ache while running?

Many runners complain of headaches after running. This may be due to dehydration or exercise sequelae, which is especially common when running in hot weather. Other runners report experiencing muscle soreness after running, especially after long or fast runs. How to deal with these problems, what should we do to avoid soreness after running? Let’s learn more about it with the editor below.

1. Ice water bath

Some long-distance runners use ice baths to reduce muscle soreness. An ice bath is a bath in cold water with ice cubes added, which can effectively reduce inflammation and soreness because an ice bath is more effective than an ice pack and freezes the entire body at once rather than just a part of it. If you don't have access to an ice bath, you can try applying an ice pack to the sore joint.

2. Eating after exercise

After a long run or intense workout, don't wait too long to eat. Studies show that muscles are most susceptible to repairing glycogen, or stored glucose, within 30 minutes after exercise. If you eat shortly after working out, you can minimize muscle stiffness or soreness. According to scientific research, the most appropriate food intake should be foods containing 1 gram of protein to 3 grams of carbohydrates.

3. Stay hydrated

Make sure you stay hydrated after your run, especially in the summer. Drinking water after running is enough to replenish the water lost by the body. However, professional athletes prefer to drink beverages that help the body recover, such as chocolate milk, coconut water, etc. Ordinary people can judge whether they have enough water by looking at their urine. If the urine is dark yellow, it means they need to continue drinking water. The normal color should be light lemon yellow.

Finally, the editor needs to remind everyone that if the body pain after running lasts for more than a week, and self-care such as rest, ice packs, massage, etc. cannot be handled, or if other symptoms that you cannot explain appear after running, you should go to the hospital decisively and promptly to see a doctor for diagnosis and actively receive treatment.