There are three muscle groups in the thigh that can cause pain: the hamstring muscles at the back of the thigh, the quadriceps muscles at the front of the thigh, and the adductor muscles in the inner thigh. The hamstrings and quadriceps tend to be at high risk of pulling because they cross the knee and hip joints, are used to straighten and bend the leg, and can be injured by running, jumping, and other sports. If your thigh hurts, there are several ways to relieve it.
Step
Method 1 of 3: Relieve Pain with the RICE Method
Step 1. Try the RICE method
When the thigh feels sore, you can immediately use the RICE method. The RICE method is a first aid method that can reduce inflammation and pain, and aid recovery. This method is used for pulled muscles, sprains, bruises, and other injuries. Apply the RICE method for the first two days after the injury. RICE stands for:
- rest (rest)
- Ice (ice)
- Compression (compression)
- Elevation (lift)
Step 2. Rest and protect your feet
The first thing you should do if you suspect a pulled thigh muscle is to stop whatever activity you're doing. Continuing to exercise or using pulled thigh muscles can make the condition worse. You should rest your feet from any physical activity that uses your thighs. Rest your muscles for a day or two.
Remove any weight from the leg as soon as possible. Sit or lie down in the most comfortable position possible
Step 3. Compress with ice
The next step is to compress the injured thigh with ice. Cooling the injured area can reduce blood flow, which will ease the pain. Ice can also reduce swelling and acute inflammation.
- Compress for 10 to 15 minutes every hour for the first 24 hours after the injury, except when you sleep.
- After the first 24 hours, you can apply the compress four to five times a day, or every two to three hours.
- You can use an ice pack or a bag of frozen vegetables, such as peas. The peas are small enough to fit the shape of the foot. You can also fill long socks with rice and store them in the refrigerator to use when needed.
- Never apply ice directly to the skin. Wrap in a towel or shirt to protect the skin.
Step 4. Use compression
Cover the injured area with a compression bandage or use compression pants. Compression bandages or pants help reduce swelling by reducing the chance of swelling. In addition, compression also provides support to the injured area.
- The bandage should be wrapped tightly enough to apply moderate pressure, but not so tight that the flesh around the bandage bulges or blood flow stops.
- Wrap the thigh, over the injured area.
- Once the swelling is gone, you don't need to bandage again.
- If the pain increases with the bandage, the bandage is too tight and needs to be loosened.
Step 5. Lift the leg
Raise your legs above the heart position as often as possible. This helps reduce swelling.
- If you can't lift your legs above your heart, level them parallel to the floor.
- After the first or second day, move your feet a little about every hour. Just slowly. Don't move too much. If forced, the injury will get worse.
Method 2 of 3: Reducing Pain in Other Ways
Step 1. Avoid the HARM factor
During the recovery process, avoid the HARM factor for 24 to 72 hours after the injury. HARM is short for:
- Heat (hot). Heat should be avoided as it can increase swelling and bleeding at the injured area.
- Alcohol. Alcohol can increase bleeding and swelling, and delay healing.
- Running (running) or exercising. Any activity will exacerbate the injury and increase swelling and bleeding.
- Massage (massage). Massage is helpful after the initial recovery period, but should be avoided for the first 72 hours.
- After 48 to 72 hours, you can try HARM.
Step 2. Use pain medication
You can take over-the-counter medications for the first few days. Medication can also reduce inflammation.
Over-the-counter pain relievers, such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol) can be taken to reduce pain and inflammation
Step 3. Use heat
Heat will help relieve sore and tight muscles as it relaxes the muscles. Heat also improves blood circulation to the muscles. However, do not apply heat to a recent injury or acute pain. Wait at least 48 to 72 hours before applying heat.
- After the required time has elapsed, apply heat to the injury for 15 minutes, three to four times a day.
- You can use a heating pad, hot bandage, hot compress, or hot water bottle. In addition, you can also soak in hot water.
- Heat is better for use in chronic muscle pain or pain associated with arthritis.
Step 4. Use alternating heat and cold
Once you can walk without pain, alternate between hot and cold compresses. This helps reduce pain and swelling.
- Start with two minutes of hot compresses, followed by one minute of cold compresses. Repeat six times.
- Repeat the entire cycle twice a day.
Step 5. Use a foam roller to stretch and massage
Once you can walk without pain, talk to a personal trainer or physical therapist about using a foam roller to stretch and massage the injured thigh muscle.
- A foam roller is a device that is placed under the injured leg and rolled back and forth.
- If you can, repeat on both sides. This is very useful for preventing further injury.
Step 6. Try soaking in a bath sprinkled with Epsom salts
Epsom salt is believed to have anti-inflammatory properties that help reduce pain. By soaking in Epsom salt water, you will get the benefits of salt plus the heat of the water.
Fill the tub with water that is hotter than just lukewarm, but not to the point of burning the skin. Pour in a cup of Epsom salt, or add a little more. Soak for 20 minutes
Step 7. Try a massage
After the acute pain has passed, try massaging the feet. Light pressure can reduce pain.
- Try rubbing your feet upwards, massaging the muscles with your hands or applying deep pressure along the muscles.
- See a massage therapist if your thigh injury is severe, or if you don't know how to massage your thighs at home.
Step 8. Do stretching exercises
Stretching can reduce damage and the risk of re-injury. Stretching exercises are especially helpful if you have injured your hamstring (back of the thigh) or have pain in your inner thigh. In general, your doctor or physical therapist will help you decide if stretching is the right treatment method.
- Try the frog stretch for the inner thighs. Get into a crawling position, spread your knees as wide as you can and stabilize your body with both hands. Make sure the front calves are parallel to each other. Arch your back so that your stomach drops and your buttocks are pushed back. If your body is more flexible, lower yourself into your forearms. You should feel your inner thigh stretch.
- For the hamstring stretch, sit on the floor with one leg extended and the other leg bent. Lean toward the straight leg, rotating the hips. You should feel a stretch in your thigh. Hold for 30 seconds. Repeat with the other leg. You can also extend your legs and bend at the hips, then reach out to your toes.
- To stretch a sore quadriceps muscle, stand up and balance yourself by holding onto a wall or chair. Bend your knees and reach your feet, bringing them towards your buttocks as close as possible. You should be able to feel your quadriceps stretch.
Step 9. Visit a doctor
See a doctor as soon as possible if after the injury you are unable to put weight on the injured leg or cannot walk more than four steps without significant pain.
- See a doctor if pain or discomfort does not improve with the RICE method within five to seven days.
- You may need physical therapy for severe injuries. Ask your doctor for references to a massage therapist or physical therapist.
Method 3 of 3: Understanding Thigh Pain
Step 1. Find out what causes the thigh muscles to pull
A pulled muscle in the thigh is very painful and occurs most often when running, kicking, skating, and lifting weights. However, the thigh muscles can also be pulled just from walking. The thigh muscles can be pulled whenever there is a sudden stretch and can occur at any point along the muscle.
You should warm up and stretch your thigh muscles before doing any activity. If the muscle is not stretched properly, the risk of pulling the muscle and injury is higher
Step 2. Recognize the symptoms of pulled thigh muscles
The most common symptom is a sudden and very sharp pain in the muscle. This can occur in the quadriceps or back, inner thighs, or in the hips, knees, or groin, depending on what muscle is being pulled.
- There are many people who hear or feel a sound when a muscle is stretched.
- Within a short period of time from minutes to hours, swelling, bruising, and pain are common at the area of the injury.
- There is also a feeling of weakness. You may not be able to walk or put weight on your feet.
Step 3. Know the risk factors for pulled thighs
The pain usually occurs when the thigh muscles are pulled. Some people are at higher risk than others. The biggest risk factors for pulling the thigh muscles are:
- Participate in sports that involve running and kicking, especially without adequate stretching. Dancing and other strenuous activities also carry a high risk.
- History of pulled muscles. A previous thigh muscle injury can weaken the muscle and increase the chances of it happening again.
- Initiate physical activity in an unfit state or before stretching a muscle.
- Muscle imbalance. Because the quadriceps and hamstrings work together with the adductor muscles, the stronger muscle groups can strain the weaker muscle groups.
Step 4. Visit a doctor
Most thigh pain will go away with the methods described above. However, sometimes the cause of thigh pain is not a pull, sprain, muscle pain, or cramping, but a symptom of a much more severe condition. If you have chronic pain that doesn't get better, can't put weight on your leg after a few days, notice abnormal swelling or bruising, or don't find treatment that works, see a doctor.
- If you have an injury that causes thigh pain and think it's severe, see your doctor.
- If you're not sure what's causing your thigh pain, see your doctor as soon as possible to be sure.
