How Do I Fix Sore Quads After Running?

You know the feeling. You crushed your run, you’re flying high on endorphins… and then, the next day hits. Suddenly, walking downstairs feels like a squat challenge, and getting up from the couch? Not cute.

Quad soreness after a run is totally normal—but that doesn’t mean you have to just deal with it. Whether you’re training for a half marathon or just jogged for coffee because you were late (no judgment), your quads deserve some post-run love.

Why Do My Quads Hurt After Running?

Your quads are the MVPs of any run—especially when you're powering uphill or pacing downhill. That burn you're feeling? It’s your muscles responding to the load you just asked them to carry. In a good way! But it also means they’re inflamed, tight, and maybe full of microtears (again, normal!).

This is where recovery becomes more than just “nice to have.” It’s essential.

So… What Actually Helps?

There are a few staples:

• Light stretching (think dynamic, not deep)

• Foam rolling (a necessary evil, we know)

• Hydration and protein (yes, food is part of recovery)

• Sleep (because obviously)

• Massage (this is where we come in)

We designed Aescape to give runners the kind of massage experience that meets them right in that sore-but-proud zone. Our sessions are fully customizable—you can focus on your legs, adjust the pressure, and ease into recovery without having to explain a thing.

Our Top Pick for Quad Relief

Try the 15 min Leg Day Cool Down massage. It uses long, flowing strokes and light compressions to relax those tired quads while still keeping the pace quick and efficient. For a little more time and depth, the 30 min Glutes Focus can help release tension in surrounding muscles that might be pulling on your legs (yes, tight glutes and hamstrings do impact your quads).

We believe recovery should feel just as intentional as the workout—and that’s why everything we build is about making it easier for you to care for your body, your way.

Curious how massage fits into the bigger picture of your wellness routine? Here’s why your workout might be missing one crucial step.

Let us know you enjoyed this read by booking a massage and using code BLOG for $10 off your first session (30 minutes and up!). Wanna share your thoughts? We’d love to hear from you. Give us a shout at @LetsAescape on social!