10+ Proven Ways to Relax Sore Muscles After Running

After a hard run, your muscles are probably feeling the heat. Not to worry! There are plenty of easy, quick ways to cool down, stretch, and relax after your workout. Here are a few tips and tricks to help you get started.

1

Stretch for about 5-10 minutes after your run.

  1. Image titled Relax Muscles After Running Step 1
    Stretching helps your body cool down, and also helps prevent any stiff muscles or joints.[1] When you stretch, you’re actually helping blood flow away from your muscles, which can boost your recovery.[2] Stretching also helps lower tension in your muscles, which makes it easier to relax.[3]
    • Experts agree that 5-10 minutes of stretching can help boost your recovery after exercising.[4]
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2

Stretch your calves.

  1. Stiff calves can change your running gait and cause potential injuries. Grab onto a chair or nearby wall for support, so you don’t lose your balance. Then, take a step back with your right foot, leaving both feet flat on the ground. Bend your knees and move your hips forward until your right calf muscle feels stretched. Hold this position for 30-45 seconds, and then switch legs.[5]
3

Pull your heel back to stretch your quads.

  1. Tight quads can lead to knee injuries. Touch a wall or other sturdy surface to keep your balance. Then, bend your right leg so your foot goes back toward your glutes. Grab your foot and pull your right heel toward your bottom, creating a “V” shape with your leg as you stretch. Stay in this position for 30-45 seconds, and then switch to your left leg.[6]
    • Guide your hips forward to make the stretch a little more intense.
    • During this stretch, your knee should point downward.
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4

Shift your weight forward to stretch your hip flexor muscles.

  1. Your hip flexors help you move your knees and flex around the waist.[7] Take a step forward with your left leg, pointing both feet forward. Then, straighten your right leg and gradually bend your left leg, guiding your right buttock forward as you go. Hold this position for about 15 seconds—this gives your right hip a good stretch. Then, do the same stretch on the other side.[8]
5

Lean into a hamstring stretch.

  1. Tight hamstrings can turn into pulled muscles.[9] Place your hands on your hips and step forward with your right leg. Straighten this leg, keeping your toes flexed and angled upward. Then, bend your left leg, leaning toward your right leg as you go. Hold this stretch for about 15 seconds, and then switch legs.[10]
    • Always keep your back straight as you lean toward your front leg.
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6

Stretch your iliotibial band (IT) muscles.

  1. Stretching your IT band can help with post-workout soreness.[11] Cross both legs, placing your right leg behind your left leg—at this point, both of your feet should be next to each other. Then, shift your weight onto your left foot while guiding your hips to the right. Maintain this stretch for 15 seconds, and then switch.[12]
    • This stretches the outside of your thigh and hip.
    • Stand up straight during this stretch—try not to lean forward or push your butt out.
7

Target your piriformis muscles.

  1. A tight piriformis muscle can lead to pain in the lower back, thigh, and glute. Find a flat, open area where you can lie comfortably on your back. Then, place your right ankle on top of your left knee. Wrap your hands behind your left thigh and guide your leg forward, moving it toward your chest. Hold your leg like this for around 30 to 45 seconds before switching legs.[13]
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8

Take an ice bath.

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    Some research suggests that ice baths help reduce muscle damage. Fill your bathtub with ice and cold water, until the water is around 50 °F (10 °C). Soak your legs and hips in the bath for about 5-10 minutes—the cold water may help reduce inflammation in your muscles.[14]
9

Massage your legs.

  1. Image titled Relax Muscles After Running Step 9
    Massage helps your muscles relax and also reduces inflammation. Take a few minutes to massage your legs, or schedule an appointment with a masseuse. Studies show that massage can help lower inflammation after exercise, and can help your body start to heal itself.[17]
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10

Drink or snack after your run.

  1. Image titled Relax Muscles After Running Step 10
    Carbs and protein help your muscles recover after a run. Try to eat or drink within 2 hours of your run—experts recommend munching on nutritious snacks or meals, like a bowl of yogurt with fresh fruit, a peanut butter sandwich, or a whole-grain turkey sandwich with veggies on the side.[19]
    • A glass of low-fat chocolate milk with some pretzels is another great option.
11

Scale back your workout for 2 days.

  1. Image titled Relax Muscles After Running Step 11
    Don’t do the same workout 2 days in a row. Instead, switch to a lighter version of your original workout, or try a different kind of exercise altogether. Give your muscles about 2 days to rest and recover before doing an intense workout again.[20]
    • For instance, if you went for a 30-minute run on Monday, you might scale back to a 15-minute run on Tuesday and Wednesday.
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Expert Q&A
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  • Question
    How can I make my muscles feel less stiff?
    Shira Tsvi
    Shira Tsvi
    Personal Trainer & Fitness Instructor
    Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.
    Shira Tsvi
    Shira Tsvi
    Personal Trainer & Fitness Instructor
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Regular stretching after your workout will help blood flow to your muscles so they loosen up.
  • Question
    How can I ease my muscles when they're stiff?
    Scott Anderson, MA, ATC, SFMA, DNSP
    Scott Anderson, MA, ATC, SFMA, DNSP
    Sports Medicine & Injury Prevention Specialist
    Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002.
    Scott Anderson, MA, ATC, SFMA, DNSP
    Scott Anderson, MA, ATC, SFMA, DNSP
    Sports Medicine & Injury Prevention Specialist
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Foam rolling is a great option when you're talking about promoting relaxation. Something as simple as an Epsom salt bath is also a time-tested strategy for promoting relaxation of your tissue and helping facilitate recovery.
  • Question
    How can I make my body more relaxed?
    Scott Anderson, MA, ATC, SFMA, DNSP
    Scott Anderson, MA, ATC, SFMA, DNSP
    Sports Medicine & Injury Prevention Specialist
    Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002.
    Scott Anderson, MA, ATC, SFMA, DNSP
    Scott Anderson, MA, ATC, SFMA, DNSP
    Sports Medicine & Injury Prevention Specialist
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Mindfulness and relaxation breathing techniques can promote recovery and relaxation in muscle tissue. A lot of people don't realize that stress, anxiety, and fatigue all lead to increased tension in our tissue. We have to be able to alleviate that tissue by clearing our mind. Things like pilates and yoga can also create a more relaxed physiology.
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References

  1. ↑ https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/february/injury-prevention-three-cool-down-steps-for-runners
  2. ↑ https://familydoctor.org/sore-muscles/
  3. ↑ https://familydoctor.org/the-importance-of-stretching/
  4. ↑ https://kidshealth.org/en/teens/stretching.html
  5. ↑ https://www.piedmont.org/living-better/the-5-most-important-post-run-stretches
  6. ↑ https://www.piedmont.org/living-better/the-5-most-important-post-run-stretches
  7. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=5
  8. ↑ https://www.nhs.uk/live-well/exercise/how-to-stretch-after-a-run/
  9. ↑ https://www.piedmont.org/living-better/the-5-most-important-post-run-stretches
  1. ↑ https://www.nhs.uk/live-well/exercise/how-to-stretch-after-a-run/
  2. ↑ https://www.piedmont.org/living-better/the-5-most-important-post-run-stretches
  3. ↑ https://www.nhs.uk/live-well/exercise/how-to-stretch-after-a-run/
  4. ↑ https://www.piedmont.org/living-better/the-5-most-important-post-run-stretches
  5. ↑ https://www.nyrr.org/Run/Photos-And-Stories/2019/HSS-Ask-the-Experts-Ice-Baths
  6. ↑ https://www.bbc.com/news/health-17015767
  7. ↑ Scott Anderson, MA, ATC, SFMA, DNSP. Sports Medicine & Injury Prevention Specialist. Expert Interview. 24 March 2020.
  8. ↑ https://well.blogs.nytimes.com/2012/02/06/how-massage-heals-sore-muscles/
  9. ↑ Scott Anderson, MA, ATC, SFMA, DNSP. Sports Medicine & Injury Prevention Specialist. Expert Interview. 24 March 2020.
  10. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
  11. ↑ https://familydoctor.org/sore-muscles/
  12. ↑ https://familydoctor.org/sore-muscles/

About This Article

Scott Anderson, MA, ATC, SFMA, DNSP
Co-authored by:
Scott Anderson, MA, ATC, SFMA, DNSP
Sports Medicine & Injury Prevention Specialist
This article was co-authored by Scott Anderson, MA, ATC, SFMA, DNSP and by wikiHow staff writer, Janice Tieperman. Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002. This article has been viewed 9,797 times.
10 votes - 100%
Co-authors: 10
Updated: January 17, 2022
Views: 9,797
Categories: Running Preparation | Fitness News
Article SummaryX

If your muscles are feeling tense or sore after a run, take 5-10 minutes to stretch your legs, which will help cool down and lengthen your muscles. Start by stretching your calves, which are often tight after running. Grab the back of a chair or put your hands against a wall for support, then take a step back with one foot, keeping both your feet flat on the ground. Bend your knees and move your hips forward until you feel a deep stretch in your calf. After about 30 seconds, switch legs. Next, bend one of your feet up and back, getting your heel as close to your butt as you can. Grab your foot with one hand and gently pull your leg up and back. This will help stretch out the quad muscles in your thigh. Again, hold that stretch for half a minute before you switch legs. To target your hip flexors, stand up straight and step forward with one foot, keeping both feet pointing forward. Bend the knee on your forward leg while keeping your back leg straight out behind you. Push your buttock on the back leg forward until you feel a nice stretch in your hip. Hold for 15 seconds, then switch to the other side. Move on to stretching the hamstrings in the backs of your thighs. To do this, put your hands on your hips and step forward with one leg. Keeping the leg straight, put your heel firmly on the ground and angle your toes up toward the ceiling. Bend your back leg slightly and slowly lean toward the side of your extended front leg. After 15 seconds, switch sides. For more expert tips, like how to soothe your muscles with a cool bath or a gentle self-massage, keep reading!

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