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Sore muscles or a minor strain can be treated at home, and pain usually goes away within a week. However, you'll need to see a doctor if you've suffered a serious injury or if you have severe pain with no obvious cause. Seek medical attention if you experience symptoms such as: Severe pain, swelling, or widespread bruising The inability to move your leg or bear weight A joint that seems out of position A popping sound when you suffered the injury Moderate pain that doesn't improve after 2 to 3 days If you're sore after a tough leg day workout, rest and avoid demanding activities. Icing the overused muscle, elevating it, and taking an over-the-counter pain reliever can also help, so follow the steps you'd take in treating a minor injury. You should feel better within a couple of days. To prevent sore muscles after a workout, warm up and cool down with a brisk walk or jog. Avoid exceeding your limits, and drink plenty of fluids before, during, and after exercise. Follow the RICE protocol (Rest, Ice, Compression, Elevation) to relieve minor to moderate muscle pain due to injury. The first step is to avoid using the sore muscle and to keep your leg as still as possible. Stop all activity that causes pain and, if possible, take a day off to rest in bed or on the sofa. If you need to walk around, a cane or crutches can help keep weight off your sore leg. Wrap ice or an ice pack in a cloth instead of applying it directly to your skin. Ice the area for 10 to 15 minutes right away after an injury and again every hour for the rest of the day. For the next 2 to 3 days, ice your sore muscle every 3 to 4 hours. Wrap the affected muscle and either your knee or ankle with an ACE bandage or elastic sports tape. If your quadriceps or hamstring are sore, wrap your thigh, and wrap your lower leg if your calf muscles hurt. Each of these muscle groups cross the knee joint, so you should also wrap your knee to keep it in a relaxed, neutral position. If possible, have a medical professional show you how to wrap or bandage your leg for the first time. They can teach you how to properly put on your support bandages in a way that helps your leg without impeding circulation. If your lower calf muscles or Achilles tendon are injured, wrap your ankle. Wrap snugly but gently, and don't cut off your circulation. Cross at least 3 layers of tape over the affected area and, if the bandage doesn't have a strip of Velcro, secure it with medical tape or a clip. A serious muscle strain or sprain might require an immobilizing splint or boot. Lie on your back and place pillows under your leg. Try to keep it raised higher than the level of your heart. Elevation reduces swelling and can help relieve pain. If possible, rest in bed or on your sofa with the sore muscle elevated above your heart for the first day after getting injured. If ice and compression aren't enough to ease your pain, take ibuprofen (Advil and Motrin) or acetaminophen (Tylenol). Follow the instructions on the bottle, and don't take more than the recommended amount. If you have heart issues, kidney disease, or other medical conditions, consult your doctor before taking any medication. Some medical professionals advise against taking pain relievers for muscle injuries, especially for longer than 24 hours after an injury. For a serious injury, ask your doctor for advice about pain relievers and your healing process.
Treat minor pain at home, but see a doctor for serious injuries. Take it easy if you're sore after a workout. Rest your leg as much as possible. Apply ice for 10 to 15 minutes several times a day. Wrap the area with a bandage or sports tape. Elevate your leg to reduce swelling. Take an over-the-counter pain reliever, if necessary.