7 Good Stretches For Sore Legs

Good stretches for sore legs

Sore legs can be a real pain, both literally and figuratively. If you are experiencing muscle tension and pain in your legs, these 10 good stretches can help relieve the discomfort. Each stretch targets a different leg area, so do them all for maximum relief. These stretches are easy to do and can be performed just about anywhere.

But first…

How Does Stretching Relieve Sore Legs?

There's nothing worse than waking up to sore legs. You know the feeling all too well; it's as if you ran a marathon the day before, even though all you did was walk to the mailbox. So, what gives? Why do your legs feel so stiff and painful?

There are two primary reasons your legs might feel sore after minimal activity:

  • Poor circulation occurs when there is not enough blood flow to your muscles. This can be caused by sitting or standing in one position for too long and wearing constrictive clothing.
  • Lactic acid build-up happens when your muscles produce more lactic acid than they can recycle. This often occurs after a strenuous workout or after an injury.

How Stretching Works

You're essentially lengthening your muscles when you stretch, which can help reduce muscle soreness. Stretching also increases blood flow to your muscles, allowing them to recover more quickly from strenuous activity. 

There are two main types of stretches: static and dynamic. Static stretches are the ones you're probably most familiar with, where you hold a position for a given period (usually 30 seconds to 1 minute). On the other hand, dynamic stretches are active movements that take your muscles through their full range of motion. An example of a dynamic stretch is lunging forward and then standing back up. 

The best way to stretch is to combine static and dynamic stretches for all major muscle groups.

Good stretches for sore legs

Good Stretches for Sore Legs

  1. Hamstring stretch
  • Start by lying on your back with both legs extended. 
  • Place a towel around the sole of your right foot and slowly raise your leg, keeping your knee straight. 
  • Gently pull on the towel to stretch your hamstring. 
  • Hold for 30 seconds.
  • Then repeat on other side.

  1. Quadriceps stretch
  • Begin standing tall with your feet hip-width apart. 
  • Place your right hand on a nearby wall or chair for balance. 
  • Bend your left knee and reach back with your left hand to grab your ankle. 
  • Gently pull your heel towards your buttock to stretch your quadriceps. 
  • Hold for 30 seconds.
  • Then repeat on other side.

  1. Calf stretch:
  • Start by standing with your feet shoulder-width apart and your hands on a wall or chair for balance. 
  • Place your left foot behind you with the heel
  • on the ground and your toes pointing up. 
  • Keeping your right leg straight, press into your heel to raise your body upward onto your toes. 
  • You should feel a stretch in the back of your calf. Hold for 30 seconds.
  • Then repeat on other side.

  1. Inner thigh stretch:
  • Begin sitting on the ground with your knees bent and your feet together. Place your hands on the floor behind you for support. 
  • Slowly lift your right leg and place the ankle on top of your left knee. 
  • Use your right hand to gently press down your right knee while keeping your left leg pressed against the ground. 
  • You should feel a stretch in your inner thigh. 
  • Hold for 30 seconds.
  • Then repeat on other side.

  1. Hip flexor stretch:
  • Begin standing tall with your feet hip-width apart and your hands on your hips.
  • Step forward with your right leg and sink into a lunge. 
  • Keeping your left leg straight, press your hips forward until you feel a stretch in the front of your left hip. 
  • Hold for 30 seconds.
  • Then repeat on other side.

  1. Groin stretch:
  • Start by sitting on the ground with both legs extended in front of you. Place the soles of your feet together and pull your heels towards your groin. 
  • Use your elbows to press your knees downwards towards the ground gently. 
  • You should feel a stretch in your groin. 
  • Hold for 30 seconds.
  • Then repeat on other side.

 

  1. Piriformis stretch:
  • Begin lying on your back with both legs extended. 
  • Bend your right knee and place your right ankle on top of your left knee. 
  • Use your right hand to grab your left thigh and pull it towards you
  • until you feel a stretch in your glutes. 
  • Hold for 30 seconds.
  • Then repeat on other side.

These stretches can help relieve tension and pain in the legs, but it is essential to consult with a doctor if you are experiencing severe pain. Remember to stretch slowly and gently to avoid injury. With regular stretching, you can help keep your legs feeling healthy and strong!

Good stretches for sore legs

Takeaways

If you're dealing with sore legs, there's no need to suffer in silence! There are several things you can do to ease the pain. Stretching is one of the most effective methods for relieving soreness because it helps improve circulation and break down lactic acid build-up. Next time your legs feel stiff and painful, don't hesitate to try one (or all!) of these good stretches for sore legs.

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