How to Relieve Sore Thigh Muscles (11 Ways)

woman holding her sore leg

Are you trying to find out how to relieve sore muscles in your thighs? You've come to the right place!

Sore thigh muscles can be a real inconvenience, making it difficult for you to go about your daily activities. However, there are steps you can take to alleviate the pain and discomfort.

In this blog post, we will discuss some ways to relieve sore thigh muscles so that you can get back on track with your day.

So if you're unsure what to do when your leg muscles are sore, make sure you read to the end!

Why Do Thigh Muscles Get Sore?

Before we jump into ways to relieve sore thigh muscles, it's important to understand why they get sore in the first place.

Overuse of muscles is a common cause of sore thigh muscles. This can happen when you engage in physical activities that your body is not used to, or if you increase the intensity or duration of your exercise routine suddenly.

Another reason for sore thighs is muscle fatigue. This occurs when the muscles are continuously worked without adequate rest and recovery time. Without enough rest, the muscles become fatigued and can become sore and achy.

In some cases, sore thigh muscles can also be a result of an injury or strain. This can happen when you push yourself too hard during physical activity or if your form is incorrect while exercising.

Blood clots are also a common cause of sore thighs, as they can restrict blood flow and cause pain and discomfort in the muscles.

woman sitting on the edge of a bed

How Long Do Sore Thigh Muscles Last?

Typically, sore thigh muscles, also known as Delayed Onset Muscle Soreness (DOMS), can last anywhere from one to five days after a rigorous workout or physical activity.

The duration of soreness can vary significantly, depending on factors such as the intensity of the workout, your physical fitness level, and your body's recovery rate.

During this period, your body is repairing and strengthening the muscle fibres that were strained during exercise.

However, it's important to note that if the pain persists beyond a week or is accompanied by severe symptoms, it may indicate a more serious injury that requires medical attention.

How to Relieve Sore Muscles in Your Thighs

There are a multitude of ways you could recover from sore thigh muscles.

That's why we've narrowed it down to the 11 most effective methods of relieving sore thigh muscles so you can get back on your feet in no time!

1) Use a Combination of Hot, Cold and Percussion Therapy

If you're wondering how to get rid of soreness in your thighs fast, the answer you're looking for could be a combination of heat, cold and percussion therapy.

This scientifically proven treatment for sore thigh muscles works by leveraging the benefits of both temperature extremes.

Cold therapy reduces inflammation and numbs the sore area, providing immediate relief. On the other hand, heat therapy stimulates blood flow and relaxes tense muscles, fostering the healing process.

When used in conjunction, they offer a comprehensive approach to pain management. Cycling between hot and cold therapy methods on the affected area can help alleviate muscle soreness, ease discomfort, and expedite the recovery process.

However, you can take recovery one step further with percussion therapy.

Percussion therapy, also known as massage therapy, helps to increase blood flow and oxygen levels in the affected area while breaking up any knots or adhesions that may be causing discomfort.

When using a combined heat and massage therapy device, such as the Rhia Nano, you can target specific areas of soreness and customise the intensity level to your liking. This makes it a convenient and effective method for relieving sore thigh muscles.

Rhia Nano Perscussion Massage

2) Rest Injured Muscles

Whether you're suffering from pain in your thighs after exercise or from an injury, it's important to give your muscles time to rest and recover.

In fact, research shows that sufficient rest is the best treatment for sore legs, especially if the pain is chronic or acute.

Resting sore and injured thigh muscles is beneficial as it allows the body to initiate the natural healing process.

When muscles are at rest, the body can more effectively repair and rebuild damaged muscle fibres, reducing inflammation and alleviating discomfort.

Moreover, resting prevents further strain or injury, reducing the risk of exacerbating the condition.

Adequate sleep also helps to repair your body as it produces and releases growth hormones that stimulate the repair process.

Therefore, ensuring adequate rest and good quality sleep forms a crucial part of any recovery routine.

3) Gentle Stretching and Exercise

If you're looking to relieve muscle pain in your legs, gentle stretches and low-impact exercises can go a long way.

Whether you're trying to relieve upper back pain or recover from sore thighs, stretching is critical as it promotes blood flow.

By promoting blood flow, stretching helps to carry nutrient-rich oxygen and repair cells to the affected area. It also enhances flexibility, improves mobility and relaxes tense muscles.

When stretching sore thigh muscles, ensure to do them gently and gradually. Start with easy stretches such as quad stretches or knee hugs before moving on to more advanced stretches.

For maximum impact, try to hold these light stretches for 20 to 30 seconds with minute rests breaking each stretch up.

Similarly, low-impact exercises such as walking or swimming can also help relieve sore thigh muscles. These activities increase blood flow and promote healing while avoiding excess strain on the affected area.

However, if you're suffering from chronic pain or acute muscle soreness (the pain felt in the days after exercise), then stretching can be painful and counterproductive. In such cases, it may be best to avoid stretching altogether.

If this pain continues for a prolonged period of time, speak to your doctor or physical therapist before resuming stretching or exercise routines.

woman drinking water after exercise

4) Drink Water

Drinking plenty of water is considered a natural cure for sore thigh muscles, especially since it helps maintain proper hydration levels in the body, loosen joints and transport nutrients to create energy.

Dehydration can exacerbate muscle soreness as it hinders the body's ability to flush out lactic acid, which builds up in the muscles during strenuous activity.

By drinking an adequate amount of water, you essentially aid the body in expelling this lactic acid, thereby reducing muscle soreness and aiding recovery.

Additionally, water facilitates nutrient transportation to the muscles, promoting their repair and restoration.

Therefore, to relieve sore thigh muscles, ensure you're consuming enough water throughout the day, particularly before and after exercise.

5) Elevate Your Thighs

An alternative way of getting rid of soreness in your thighs is by elevating them.

While resting, either in bed or on a couch, place a folded blanket or pillow underneath the injured area to elevate it, reducing swelling and pressure on the affected muscles.

Elevating your thighs encourages blood to return from your leg muscles back to your heart more efficiently, reducing inflammation and pain.

This method can be particularly useful for relieving muscle soreness after a long day of standing or sitting.

However, if you're suffering from heart conditions or blood pressure issues, consult your doctor before elevating your thighs for prolonged periods.

6) Use Seat Cushions

There's no denying that sitting around all day while resting can get old quickly, but it's a necessary part of the recovery process.

To make this process more comfortable, we recommend investing in a seat cushion to provide extra support and cushioning, all while reducing strain on the thighs while sitting for extended periods.

Better yet, seat cushions also promote better posture and reduce pressure on sensitive areas.

woman in compression leggings

7) Compression Therapy

You can prevent further swelling and provide additional support to your thighs by wearing light compression items of clothing, such as compression shorts.

These can be particularly helpful if you're experiencing muscle soreness after strenuous physical activity, as they can aid in the body's natural recovery process.

Furthermore, compression therapy has been known to reduce swelling and improve blood flow, aiding in the healing of damaged tissues and relieving muscle soreness.


8) Use a Foam Roller

A common muscle recovery technique used by athletes, foam rolling can also be beneficial for relieving sore thigh muscles.

Foam rolling involves using a foam roller to apply pressure to tight or tense muscles, promoting blood flow and reducing muscle tension and pain.

This technique can be particularly useful for targeting specific areas of soreness in the thighs, such as the quadriceps or hamstrings.

To target a sore thigh, you should:

  • Lay on the floor and place the foam roller under the affected leg.
  • Your arms should be on the ground with your elbows directly under your shoulders.
  • Slowly roll the foam roller up and down the thigh, applying gentle pressure on any tense or sore areas.
  • When you identify trigger points, hold for 30 seconds and then release.
  • Repeat this process on the other thigh, targeting any areas of soreness or tension.

Alternatively, you can also use a tennis ball or massage ball to target smaller areas of muscle soreness in the thigh.

9) Pain Creams

Pain creams can prove to be an effective method to alleviate sore thigh muscles.

These topical treatments, which usually contain ingredients like menthol, camphor, or capsaicin, are designed to numb the skin and underlying muscles temporarily, thereby providing instant relief from pain.

Applied directly to the affected area, they can substantially reduce inflammation and improve blood circulation, further aiding in the healing process.

This makes pain creams a handy solution for sore thighs, especially when complemented with other recovery practices such as gentle stretching, adequate hydration, and rest.

 epsom salts for a bath

10) Epsom Salts Soak

An often overlooked but effective remedy for sore thigh muscles is an Epsom salts soak.

Epsom salts, also known as magnesium sulphate, have been used for centuries to soothe and relax muscles, making them a popular choice among athletes and fitness enthusiasts.

To use this method, add two cups of Epsom salts to a warm bath and soak in it for 15 to 20 minutes.

The magnesium in the salts will help relax and soothe your sore thigh muscles, while the warm water also aids in improving blood circulation and reducing swelling.

11) Over-the-Counter Pain Relief

The last solution to easing muscle pain in your legs is over-the-counter painkillers. These medications can help reduce inflammation and provide temporary relief from pain.

Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen are commonly used to treat muscle soreness.

While painkillers can be effective, their side effects can be unpredictable, and they should not be relied upon as the sole method of treating sore thigh muscles.

Make sure to consult with a medical professional before taking any medication for muscle pain, especially if you have any underlying health conditions or are currently taking other medications.

Also, avoid using these painkillers for extended periods as they can have adverse effects on your health.

man holding a sore leg

What Should You Ask Your Doctor?

If the soreness and pain in your thighs are prolonged, severe, or accompanied by other symptoms such as swelling, bruising, or difficulty moving, it's essential to consult a doctor.

Additionally, if you have pre-existing health conditions or are taking any medications, it's crucial to talk to your doctor before trying any of the above methods.

If you're unsure what to ask a doctor, consider these questions:

  • What is the typical recovery timeline for my type of muscle soreness?
  • Are there specific exercises known to cause muscle soreness in the thighs?
  • How can I distinguish between a sore muscle and a more severe injury?
  • Could I potentially damage the muscle further by exercising while it's still sore?
  • What signs should I look out for to ensure my pain isn't indicative of a more serious condition?

Take Control of Your Pain Relief

Thank you for reading our post about how to relieve sore thigh muscles.

We understand that suffering from sore muscles is no joke. It can seriously impact your quality of life and hinder your daily activities.

That's why we developed the Rhia Nano - the world's first combined heat and percussion therapy device.

With the Nano, you can easily apply heat and vibration to targeted areas of soreness, promoting blood flow and effective organic pain relief.

So, whether you're suffering from lower back pain, menopause-related pains, sore thighs or a pinched nerve, Rhia Nano has got you covered.

Don't let muscle soreness hold you back any longer. Take control of your recovery with the Rhia Nano today!  Visit our shop today to learn more.

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