10+ Proven Ways to Relax Sore Muscles After Running

Co-authored by Scott Anderson, MA, ATC, SFMA, DNSP and Janice Tieperman

Last Updated: August 25, 2021 References

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.

Method 1

Method 1 of 11:
Stretch for about 5-10 minutes after your run.

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Stretching helps your body cool down, and also helps prevent any stiff muscles or joints.^{[1]
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Research source} When you stretch, you’re actually helping blood flow away from your muscles, which can boost your recovery.^{[2]
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Trustworthy Source
FamilyDoctor.org
Family-focused medical advice site run by the American Academy of Family Doctors
Go to source} Stretching also helps lower tension in your muscles, which makes it easier to relax.^{[3]
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Trustworthy Source
FamilyDoctor.org
Family-focused medical advice site run by the American Academy of Family Doctors
Go to source}
- Experts agree that 5-10 minutes of stretching can help boost your recovery after exercising.^{[4]
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  Research source}
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Method 2

Method 2 of 11:
Stretch your calves.

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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]
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Method 3

Method 3 of 11:
Pull your heel back to stretch your quads.

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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]
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Research source}
- Guide your hips forward to make the stretch a little more intense.
- During this stretch, your knee should point downward.
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Method 4

Method 4 of 11:
Shift your weight forward to stretch your hip flexor muscles.

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Your hip flexors help you move your knees and flex around the waist.^{[7]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} 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]
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Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}

Method 5

Method 5 of 11:
Lean into a hamstring stretch.

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Tight hamstrings can turn into pulled muscles.^{[9]
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Research source} 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]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}
- Always keep your back straight as you lean toward your front leg.
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Method 6

Method 6 of 11:
Stretch your iliotibial band (IT) muscles.

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Stretching your IT band can help with post-workout soreness.^{[11]
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Research source} 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]
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Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}
- 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.

Method 7

Method 7 of 11:
Target your piriformis muscles.

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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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Research source}

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Method 8

Method 8 of 11:
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]
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Research source}
- Don’t take an ice bath for too long, or else you might develop hypothermia.
- Take ice baths at your own discretion. There isn’t a lot of research on them, and some experts are worried about the amount of shock cold water can put on the body.^{[15]
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- If you prefer a warm bath, try adding Epsom salt to help relax your muscles.^{[16]
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  Expert Source
  
  Scott Anderson, MA, ATC, SFMA, DNSP
  Sports Medicine & Injury Prevention Specialist
  Expert Interview. 24 March 2020.}

Method 9

Method 9 of 11:
Massage your legs.

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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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Research source}
- Foam rollers are a great way to help massage your muscles when they're tight or stiff.^{[18]
  X
  Expert Source
  
  Scott Anderson, MA, ATC, SFMA, DNSP
  Sports Medicine & Injury Prevention Specialist
  Expert Interview. 24 March 2020.}
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Method 10

Method 10 of 11:
Drink or snack after your run.

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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]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- A glass of low-fat chocolate milk with some pretzels is another great option.

Method 11

Method 11 of 11:
Scale back your workout for 2 days.

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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]
X
Trustworthy Source
FamilyDoctor.org
Family-focused medical advice site run by the American Academy of Family Doctors
Go to source}
- 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
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

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
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

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
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

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.