Stretches for Leg Pain

Leg pain can affect the entire leg or a specific area, such as the knee, shin or thigh. Mild leg pain can be intermittent and sore after certain activities, while severe pain can limit weight-bearing or physical activities. Pain can be caused by wear and tear, overuse, or injuries to the joints, bones, muscles, tendons or ligaments.

Stretches for leg pain

Stretching the leg muscles can help alleviate certain types of leg pain, such as cramping or a pulled muscle. It may also help increase flexibility and reduce the risk of injury when done prior to physical activities. If leg pain is due to an injury or other condition, consult a health care professional before increasing activities or adding stretching to a routine. It is best not to stretch “cold” muscles; warm up with light walking before stretching the muscles to avoid injury. Below are four stretches that may help alleviate leg pain.

Hamstring stretch

• While lying on the floor, bend both knees while placing the feet flat on the floor.
• Bend one knee towards the chest.
• Extend the leg upwards.
• Place both hands above or below the knee.
• Gently pull the leg towards the chest.
• Hold for 10 to 15 seconds.
• Repeat with the other leg.

IT band

• While lying on the floor, bend both knees while placing the feet flat on the floor.
• Place one ankle on the opposite knee.
• Place the hands behind the knee.
• Gently pull the leg towards the chest.
• Hold for 10 to 15 seconds.
• Repeat with the other leg.

Quad stretch (standing)

• While standing (use a chair for balance if necessary), bend one knee, so the heel reaches towards the buttocks.
• Grab the foot and gently pull with the knee pointing towards the floor.
• Tighten the stomach muscles.
• Hold for 10 to 15 seconds.
• Repeat on the other side.

Quad Stretch (lying down)

• Lie down on the floor facing one side with both knees bent.
• Grab the foot that is on top and gently pull the heel towards the buttocks.
• Hold for 10 to 15 seconds.
• Repeat on the other side.

Additional source: Verywell Fit