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Leg pain after running: causes, recovery, and advice

Many people experience leg pain after running. Sometimes it is muscle soreness, other times it’s a sharp and persistent pain. How do you know if the pain is normal or if it indicates something is wrong? In this blog, we explain what the causes may be, how to recover properly, and how the Motimove app helps you run pain-free.

What will you find in this blog?

  • Is it normal to have leg pain after running?
  • Possible causes of leg pain
  • How to differentiate between muscle soreness and an injury?
  • What can you do to recover more quickly?
  • Exercises with Motimove to relieve leg pain
  • When should you be especially careful?
  • Frequently asked questions

Is it normal to have leg pain after running?

A bit of muscle soreness after training is completely normal, especially if you are just starting out or if you have increased the intensity. Your muscles undergo microtrauma which then heals and becomes stronger. But if the pain is intense, prolonged, or sharp, it may indicate overuse or an early injury.

Possible causes of leg pain

- Muscle soreness (delayed onset muscle soreness) that appears 24 to 48 hours after exertion, usually in undertrained or overused muscles.
- Shin splints: sharp pain on the front or inside of the shin.
- Runner’s knee: pain on the outer side of the knee due to tendon irritation.
- Pain in the shins: usually caused by a too rapid increase in intensity or wearing unsuitable shoes.
- Cramps or burning muscle sensation: especially in case of lack of hydration or warm-up.
- Tendinitis: for example, in the Achilles tendon or hamstrings.

These discomforts usually occur due to inadequate training, insufficient recovery, or poor running technique.

How to differentiate between muscle soreness and injury?

- Muscle soreness manifests as a dull pain and stiffness that gradually decreases.
- Injury-related pain is often sharp, intense, or present both at rest and during movement.
If the pain is asymmetrical (one side feels pain, the other does not), that’s a warning sign.
- If walking becomes difficult or the pain increases with movement, it’s time to stop and seek help.

What can you do to recover more quickly?

- Active recovery: gentle movement, such as walking or cycling, often helps more than complete rest.
- Stretching exercises: they lengthen the muscles and promote blood circulation.
- Application of cold or heat: cold in case of swelling, heat in case of stiffness.
- Wear good shoes: with enough cushioning and stability.
- Proper nutrition and hydration: these promote muscle recovery.
- Listen to your body: do not ignore pain signals

Exercises with Motimove for leg pain

The Motimove app helps you specifically target leg pain. Simply select “Legs” as the target area and you will receive:

- Low-intensity rehabilitation exercises for muscle discomfort or overuse
- Physical activity at your level, without risking aggravating the situation
- Exercises for the strength, balance, and mobility of the thighs and calves
- Helpful tips and information on pain, recovery, and smart training

This way you stay active during recovery and prevent small discomforts from turning into major problems.

When should you be especially careful?

Consult a doctor or physiotherapist if:

- The pain persists for a long time (more than a week)
- You can no longer walk normally
- There is swelling, redness, or bruising
- The pain worsens at rest or appears at night
- The pain always returns in the same place

Do not wait too long, as persistent injuries are harder to treat than recent discomforts.

FAQ (Frequently Asked Questions)

What helps most against muscle soreness in the legs?

Light activity, warm baths, enough hydration, a protein-rich diet and, if needed, stretching suggested by the Motimove app.

How can I prevent leg pain after running?

Increase training intensity gradually, wear good shoes, warm up and cool down, and allow enough time for recovery.

When should I use cold or heat?

Cold in case of swelling or inflammation. Heat for stiff or tired muscles.

How do I know if my running shoes are suitable?

Check that they offer good cushioning, fit the foot well, and should be replaced after about 700 km of use.

Can I use Motimove if I have sports injuries?

Yes, Motimove offers adapted and safe exercises in case of overuse or minor injuries.

Is it absolutely necessary to stretch after running?

It’s not mandatory, but stretching can help reduce stiffness and promote recovery.

Does Motimove also help with chronic leg pain?

Yes, especially for pain related to overuse, stiff muscles or limited mobility, exercising regularly at your own pace provides great benefits.

Download the Motimove app and try to relieve your discomfort!


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