Shooting pain in leg: causes, symptoms, treatments, and exercises for relief

Most people have experienced the occasional ache or muscle spasm in the leg, but sudden, shooting pain down the leg can be especially disruptive. This sharp, radiating sensation can make everyday activities like moving around or even shifting in your seat difficult, says Melia Lewis, PT, DPT, a physical therapist at Hinge Health.

Shooting pain in the leg is often related to nerve irritation, such as sciatica. In some cases, muscle strain or overuse can contribute to the problem. Shooting leg pain isn’t always cause for concern and is often manageable with simple at-home strategies, such as gentle exercises and small changes to your daily routine.

Read on to learn about the most common causes of shooting pain in the leg and how to treat it with practical tips from Hinge Health physical therapists. 

Causes of shooting pain in the leg 

It's not always easy to figure out why you're experiencing shooting pain in your leg, sharp pain in your leg, or burning pain in your leg — especially since these sensations can come and go or strike without warning. Nerve issues, circulation problems, muscle injuries, and other factors can all play a role. Below are some of the most common causes:

• Sciatica. Sciatica refers to nerve pain that’s caused by irritation of the sciatic nerve, which is made up of nerves that start in your lower back and run down the back of each leg. This irritation most commonly occurs in the lower back, but can result from a variety of issues, including muscle tension (such as from the piriformis muscle). “Prolonged sitting is a common trigger for sciatica,” says Dr. Lewis. 

• Peripheral neuropathy. This occurs when nerves outside the brain and spinal cord – such as those in the legs — become irritated. This can cause abnormal sensations in your legs, like shooting or burning pain, that might come and go or get worse at certain times. 

• Disc changes. Spinal discs are flat, round cushions between the bones (vertebrae) of your spine that help absorb shock and keep your back flexible. A herniated or bulging disc occurs when the soft, gel-like center of a disc pushes through its tough outer layer. If this irritates a nerve root in your spine — especially the nerves that travel down into your legs — it can cause shooting pain, numbness, or tingling that radiates from your lower back into your thigh, calf, or foot.

• Spine changes. Spinal stenosis occurs when the spaces within the spine become narrowed, which can put pressure on the nerves that travel through the spinal canal. This nerve compression can lead to intermittent shooting pain, numbness, or tingling that often radiates from your lower back down into your legs. Symptoms (such as sharp, shooting pain in your leg that comes and goes), may worsen during activities that involve standing or walking for long periods. Some people find this pain can change depending on how they sit or stand. 

• Muscle cramps or spasms. Sudden, involuntary muscle contractions — often affecting the calf, hamstring, or quadriceps — can cause sharp, shooting pain in your leg. These cramps or spasms may be triggered by factors such as dehydration, muscle fatigue, electrolyte imbalances, or the side effects of certain medications. The pain usually comes on quickly and may last from a few seconds to several minutes before resolving.

• Vascular conditions. Problems with blood flow can sometimes cause shooting pain in your legs, especially when you’re active. One example is peripheral artery disease (PAD), which happens when the arteries in your legs become narrowed so less blood reaches your muscles. This often leads to pain or cramping that starts when you walk or exercise and usually goes away when you stop. Other vascular conditions can cause similar symptoms, with pain often getting worse when you’re active and easing up when you stop moving. If this sounds like you, consider getting a consultation with a vascular surgeon.

• Injury. Sharp, shooting leg pain may be caused by injuries that affect nerves either in your spine or directly in your leg. For instance, a herniated disc in your lower back can press on nerves that run down your leg, resulting in sudden pain. Similarly, direct injuries to the leg, such as a muscle strain or a torn Achilles tendon, can irritate nerves and tissues. 

Symptoms of shooting pain in the leg

The symptoms that accompany shooting leg pain can vary, but they can include: 

• Sudden, electric shock-like sensations

• Stabbing or burning pain that may come and go

• Numbness or tingling in your leg or foot

• Muscle weakness or difficulty moving your leg

• Pain that may worsen with certain movements or positions

You may notice that symptoms can appear suddenly and sometimes travel from your lower back or buttock down your leg. In some cases, symptoms may be triggered or worsened by activities like walking, sitting, or standing for long periods.

Treatments for sharp shooting pain in the leg

“There’s no one-size-fits-all solution for shooting leg pain, but many people find relief with a combination of strategies,” says Dr. Lewis. Often, small changes and self-care approaches can make a big difference in reducing discomfort and getting you back to your routine. Here are some options to consider:

• Try physical therapy and targeted exercises. Physical therapy can help with shooting leg pain by addressing different issues with your muscles, joints, and nerves that are contributing to your symptoms — everything from nerve irritation to muscle tension or weakness. “A physical therapist looks at how your body moves and helps you address areas that might need a little extra attention,” says Dr. Lewis. Targeted exercises — such as gentle stretches and movements tailored to your needs — can help ease pain and make daily activities feel more comfortable. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. Many people assume they should rest if they're in pain, but gentle movement is actually one of the best ways to relieve shooting leg pain. “Any type of movement, whether it’s a short walk or simple stretches, can improve how your body feels and help reduce pain,” says Dr. Lewis. Moving your body can help ease pressure on irritated nerves — a main source of shooting sensations in the leg. Regular movement also boosts blood flow and reduces inflammation, supporting your body’s natural healing process.

• Use ice and heat. Both ice and heat can help relieve shooting leg pain, but they work in different ways. Heat helps relax tight muscles, which can be especially soothing if an irritated nerve is causing pain. Ice can reduce swelling and numb pain from cramps, sprains, or strains. If you have a new injury, use ice for a few days. Otherwise, Dr. Lewis recommends choosing the option that feels best for you.

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have shooting leg pain. Other options include topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for shooting leg pain relief, such as massage, acupuncture, or chiropractic care.

• TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce leg pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

When to see a doctor 

Shooting leg pain often improves on its own with conservative treatments. But if your leg pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• New or worsening weakness or numbness

• Changes in bladder or bowel control

• Fever, chills, redness, warmth, wounds, or swelling in your lower leg

• Unusual changes to your legs, such as unexplained hair loss

PT tip: Stay hydrated

Staying hydrated is especially important if you’re dealing with shooting leg pain. “Water is very important for spinal disc health,” says Dr. Lewis. “Discs are made mostly of water, and staying hydrated helps them maintain their structure and flexibility, which helps absorb shock and protect your spine.” Since problems with the spine or nerves can often cause radiating pain down the leg, keeping your discs healthy may help reduce discomfort. Hydration also supports healthy muscle function and can help prevent cramping, both of which can contribute to leg pain. While drinking water is best, eating fruits and vegetables with high water content, like watermelon and celery, can also help.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Leitzelar, B. N., & Koltyn, K. F. (2021). Exercise and Neuropathic Pain: A General Overview of Preclinical and Clinical Research. Sports Medicine - Open, 7(1). doi:10.1186/s40798-021-00307-9

2. Overview: Slipped disk. (2023, July 19). Institute for Quality and Efficiency in Health Care (IQWiG). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK279472/

3. Schmid, A. B., Tampin, B., Baron, R., Nanna Brix Finnerup, Hansson, P., Aki Hietaharju, Kika Konstantinou, Chung-Wei Christine Lin, Markman, J. D., Price, C., Smith, B. H., & Slater, H. (2023). Recommendations for terminology and the identification of neuropathic pain in people with spine-related leg pain. Outcomes from the NeuPSIG working group. PAIN, 164(8), 1693–1704. doi:10.1097/j.pain.0000000000002919