Many people experience leg pain after running. Sometimes it’s muscle soreness, sometimes it feels like a stabbing, tiring pain that lingers. How do you know whether the pain is normal or a sign that something is going wrong? In this blog, we explain what the causes might be, how to recover well, and how the MotiMove app helps you keep running pain-free.
What you’ll read in this blog
- Is leg pain after running normal?
- Possible causes of leg pain
- How do you recognize the difference between muscle soreness and an injury?
- What can you do yourself for faster recovery?
- Exercises with MotiMove for leg pain
- When should you be extra careful?
- Frequently asked questions
Is leg pain after running normal?
A bit of muscle soreness after a workout is completely normal, especially if you’ve just started or have increased your training. Your muscles then have microscopic tears that heal and come back stronger. But if the pain is severe, persistent, or stabbing, it may indicate overuse or a budding injury.
Possible causes of leg pain
- Muscle soreness (delayed onset muscle soreness) appears 24 to 48 hours after running, often in untrained or heavily loaded muscles.
- Shin splints stabbing pain at the front or inside of your lower leg.
- Runner’s knee pain on the outside of your knee due to tendon irritation.
- Shin pain often caused by building up too quickly or wearing the wrong shoes.
- Cramping or lactic burn especially with fluid deficiency or lack of a warm-up.
- Tendonitis for example in your Achilles tendon or hamstrings.
These complaints usually arise from improper training progression, insufficient recovery, or poor running technique.
How do you recognize the difference between muscle soreness and an injury?
- Muscle soreness feels dull, stiff, and gradually subsides.
- Injury pain is often sharp, stabbing, or present at rest and during movement.
If the pain is asymmetrical (one leg yes, the other not), that’s a warning sign.
- If you can’t walk well, or the pain worsens with movement, it’s time to rest and seek help.
What can you do yourself for faster recovery?
- Active recovery: light movement such as walking or cycling often helps better than complete rest.
- Stretching exercises: lengthen the muscles and improve circulation.
- Use heat or cold: cold for swelling, heat for stiffness.
- Ensure good shoes: with sufficient cushioning and stability.
- Eat and drink well: nutrition aids muscle recovery.
- Listen to your body: don’t ignore pain signals
Exercises with MotiMove for leg pain
The MotiMove app helps you practice in a targeted way for leg pain. Simply choose “legs” as your focus area and you’ll get:
- Accessible recovery exercises for muscle issues or overuse
- Movement at your level, without risk of aggravation
- Exercises for strength, balance, and mobility of the upper and lower legs
- Tips and insights about pain, recovery, and smart progression
This way you keep recovering actively and prevent small aches from becoming bigger problems.
When should you be extra careful?
See a doctor or physiotherapist if:
- The pain persists (longer than a week)
- You can’t walk normally
- Swelling, redness, or bruising occurs
- The pain worsens at rest or is present at night
- You keep getting pain in the same spot
Don’t wait too long, because stubborn injuries are harder to treat than early complaints.
Frequently asked questions (FAQ)
What helps best against muscle soreness in the legs?
Light movement, a warm shower, sufficient hydration, protein-rich food, and optionally stretching with exercises from the MotiMove app.
How do I prevent leg pain after running?
Build up your training gradually, wear good shoes, do a warm-up and cool-down, and allow enough recovery time.
When should you use cold or heat?
Cold for swelling or inflammation. Heat for stiff, tired muscles.
How do I know if my running shoes are good?
Ensure sufficient cushioning, good fit, and replace your shoes after approximately 700 km of use.
Can I use MotiMove if I have sports injuries?
Yes, MotiMove offers tailored exercises that are safe for overuse or mild injuries.
Is stretching after running mandatory?
Not mandatory, but stretching can help against stiffness and promote recovery.
Does MotiMove also help with long-term leg complaints?
Yes, especially for pain due to overuse, tight muscles, or limited mobility, regular practice at your level helps.
Download the MotiMove app and try to relieve your pain!