9 Basic Stretches for Sore Legs

Stretches for sore legs have been of great concern nowadays for athletes and common people. This is because that joint pain, leg pain, and muscle pain are common in normal people also. Everyone will face pain at some point in their lives.

 There are numerous reasons why living with discomfort is so widespread, ranging from sports activity to chronic sickness. However, if the pain is severe enough, daily actions can feel like enormous efforts.

When your legs hurt, even simple tasks like getting out of bed and driving become difficult. So let us discuss different stretches for sore legs that would help relieve the pain.

Best stretches for sore legs depend upon the type and site of pain. Here are some to discuss

stretches for sore legs
Fig 1: Stretching exercise

Stretches for Sore Legs

Sore legs after exercise 

If you’ve been exercising and are sore, stretch afterward to relieve muscle tension. If leg mobility is unpleasant after an exercise, try the following stretches to relieve the discomfort:

1. Hamstring Stretches: The hamstring muscles are found behind the upper leg. If they’re getting sore after leg gym or running a marathon, sit on the floor and lean forward from your waist. While maintaining your legs straight, try to bend as far as possible. For a total of 20 seconds, stay in this position. Three times, release and repeat.

You may also do a standing hamstring stretch like this. Cross your right foot over your left foot as you stand. Bend forward slowly until your forehead is in line with your knees. While in this position, keep your legs straight. Hold it for around 20 seconds. Cross your left foot over your right foot after you’ve regained your full upright position and perform the action again.

stretches for sore legs
Fig 2: Shin stretch

2. Calf Stretches: Stand at arm’s length from a wall and stretch your calves. Place both hands shoulder-width apart on the wall, then take a step back with one leg while pushing against the wall. For 20 to 30 seconds, stay in this position. Come back to the position of the start and repeat on another leg.

3. Hip Flexor Stretches: Stretch your hip flexors by sitting on the floor with your back straight. In front of you, bring the bottoms of your feet together. Pull your heels in close to your body and lower your knees to the floor. Stay for 30 sec in this position.

Sciatic nerve damage

Sciatic nerve pain can be debilitating if you have damage to your sciatic nerve. Stretching exercises that rotate the hip should be done to alleviate the pain.

Sitting pigeon pose: Sit on the floor with both legs stretched out in front of you in the sitting pigeon pose. Place your right ankle on top of your left knee by bending your right leg. Lean forward till your right thigh is touched by your chest. For 30 seconds, stay in this position. Release it and repeat on the other leg.

Forward Pigeon Pose: You’ll need a yoga mat for this one because you’ll be kneeling on all fours on the floor. Lift your right leg forward, then turn it sideways and place it in front of your torso on the floor. Your next knee should be slid to the rear. Lean on your elbows and lower your torso.

Sit on the floor with both legs completely stretched in front of you for a sitting spinal stretch. Bend your left leg such that the heel of your left leg is directly close to your right knee. Grasp your left knee with your left arm. Turn your torso to the left and hold the position for 30 seconds. Release and repeat on the opposite side of your body.

Leg raises: Lie down on your back on the floor with both arms at your sides. Lift one leg slowly while maintaining it straight. Hold the elevated leg for five seconds before lowering it as slowly as possible to the floor. Carry on with the exercise with the opposite leg.

Hamstring stretch while lying down: Lie down on the floor on your back. Slowly raise one leg and extend it upward. Pull on your hamstring and bend your leg at the knee so that the leg lift is at a 90-degree angle from your body. Repeat with the other leg after a few seconds of holding the position.

Leg stretch:  Sit with your legs stretched out in front of you on the floor. Maintain a straight stance with your hands on the floor for support. Bend one knee slowly to a 90-degree angle. For a total of five seconds, stay in this position. For five seconds, stretch the same leg and maintain it straight. Then repeat the process with your other leg.

stretches for sore legs
Fig 3: Calf exercise

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There are some other stretches too which could be helpful for sore legs

Shin Stretch

Stretch your tibialis anterior muscle, which is positioned on the front of your lower leg and is responsible for flexing and releasing your foot, if you have tight shin muscles. Medial tibial stress syndrome, popularly known as shin splints, occurs when the tibialis anterior muscle is overworked.

Kneel on the ground and point your toes so that the tops of your feet are touching the ground. Sit back on your heels until a tiny stretch runs down your shins. Rest for 30 seconds after holding this position.

Stretch your quadriceps

The quadriceps are four muscles on the front of the thigh. The basic function of these braces is to straighten your knee. The rectus femoris, one of the quadriceps muscles, also flexes the hip. Quadriceps pain is frequent and can be caused by sports, injuries, or daily misuse.

Stand solely on a single leg and lift the opposing leg off the floor while holding onto a wall or a chair for balance. Bend your knees gently and pull your foot up to your buttocks. Repeat with the opposing leg after 30 seconds.

stretches for sore legs
Fig 4: Quadriceps stretch

Stretch your inner and outer legs

Maintaining flexibility requires stretching your inner and outer legs. The adductors, or inner thigh muscles, move the leg towards the center of the body. For the hip abductor muscles in the buttocks or outer thigh lift the leg out from the center.

Begin by standing with the feet shoulder-width apart, facing forward. Step out towards lunge to the left, bending the knee to 90 degrees but not past your toes. Straighten your right leg and lower it to the left side. Place your hands on your left leg and hold for 30 seconds with your back straight. Raise yourself to a standing position. Repeat on the other side, then four times more.

When to visit a doctor

Stretching is an excellent treatment for leg pain, though the benefits may vary depending on the origin of the discomfort. Leg discomfort as a result of exercise could be a natural component of the healing process, allowing inflammation to aid in the healthy rebuilding of injured tissue. Pain and tightness can also be caused by cartilage changes. Leg pain without a clear cause, on the other hand, could be a sign of a cardiovascular or neurological problem and should be reported to your doctor. If your leg discomfort persists or worsens, make an appointment with your doctor.

Is muscle growth accompanied by soreness?

Muscle discomfort is linked to muscle injury, which can aid muscle growth but is not essential. In a word, you don’t need to be painful after every workout unless your purpose is to be sore.

Why do my legs hurt so much after a leg day?

Lactic acid is produced mostly by Type 2 (“rapid twitch”) muscle fibers, which are commonly created by exercise. The majority of lactic acid is transported out of muscles within five minutes of finishing a workout, but any lactate-related pain should go away within 12 hours.

When it comes to painful muscles, how long do they last?

Your muscles will get bigger and stronger as they heal, allowing you to go to the next level of fitness. DOMS usually begins 12 to 24 hours after a strenuous workout and lasts for 24 to 72 hours. The uneasy symptoms will subside in a few days.

Why is it so painful to extend your legs?

These cells transmit a signal to the neurons within the muscle as you stretch, informing the central nervous system that you’ve gone too far. Those muscles tense, tighten, and resist the strain as a result. The initial unpleasant sensation that people experience when attempting to stretch is caused by this reaction.

If my legs are sore, should I stretch them?

It’s good to conduct aerobic or stretching workouts daily. You may have an injury if you have discomfort while activities, or if the pain is severe and does not improve after several days of rest. Make an appointment with your doctor before doing any exercise.

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