We are searching data for your request:
Upon completion, a link will appear to access the found materials.
When you work your muscles beyond their usual limits, delayed onset muscle soreness can occur. This causes that twinge of pain or stiffness with each step that can make your day or future workouts uncomfortable. While your muscles repair themselves, you can relieve some of the excess muscle tension in your legs via a stretching program. Always speak to your physician if you are concerned your muscle soreness may be the sign of an injury.
Before you start your leg stretching session, it is important to warm up first because stretching cold muscles can increase your injury risk. The American Council on Exercise recommends five to 10 minutes of easy walking while swinging your arms in a circle. When you stretch your sore muscles, you will likely meet more tension than you were expecting. Do not push the stretch, but stop when you feel the initial twinge of tension and refrain from stretching to the point of pain. Hold each stretch for about 15 to 30 seconds and repeat two to four additional times. Do not bounce as you stretch.
The Straight-Leg Stretch
If you overdid it on the lunges, the straight-leg stretch may help to relieve muscle soreness because it targets your calves and hamstrings. Sit with your legs extended and your feet flat against a wall. If your hamstrings are especially tight, you can sit on a pillow to reduce tension. Extend your arms in front of you and bend forward, reaching toward your toes. Hold the stretch for 15 to 30 seconds and release and repeat as desired.
Performing a plie stretch can relieve tight and sore inner and outer thigh muscles. Stand with your feet greater than shoulder-width apart with your feet turned out. Squat down until your thighs are parallel with the floor. Place the top of your fingertips on the floor in front of each foot, bending your arms so your right elbow touches your right knee and your left elbow touches your left knee. Pushing back slightly with your elbows can deepen the stretch. Hold for 15 to 30 seconds and release.
Side-Lying Quadriceps Stretch
Muscle soreness in the front of your legs can be addressed with the side-lying quadriceps stretch. Perform this exercise while lying on your side with your legs extended and your head resting on your hand. Pull your leg in toward your buttocks, feeling a stretch in front of your thigh. Focus on pointing your knee straight to deepen the stretch. Hold this position for 15 to 30 seconds and release the stretch. Turn on your opposite side to stretch the other leg.