6 Best Exercises And Stretches To Relieve Sore Legs

6 Best Exercises And Stretches To Relieve Sore Legs

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We all have experienced the pain of sore legs at some point in our life. Whether it's from overexerting yourself while trying a new exercise or from an underlying condition, several factors may cause this. Sometimes, the pain can be so sharp it can hinder your daily routine. So, if you want to get back on your feet, knowing how to treat sore legs can help you go about your day pain-free.

How to treat sore legs?

Your treatment options depend on your leg pain's underlying cause and severity. Medical professionals can advise further treatment, prescription medications, and injections such as steroid medications and ointments based on your underlying condition. Therefore, consult a doctor in case of severe soreness.

But, if your legs are sore due to acute sprains, strains and injury, you can follow these quick exercises that show how to reduce leg muscle pain. 

1. Seated forward bending— hamstring stretch

The hamstring muscles are on the back of your thighs. So, they might feel sore after a leg day at the gym or after running a half marathon. This simple stretch shows you how to reduce thigh pain after exercise. 

Sit on the floor, back straight, shoulders down, and your right leg out in front of you. 
Keep your left leg folded inwards.
Next, bend forward from your waist, reaching your hands towards your toes. Keep your knee extended and tight.
Breathe deeply and hold for 10–30 seconds.
Switch legs and repeat.

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2. Calf stretch

This exercise for calf muscle pain helps strengthen your calf muscles and, in turn, treat sore legs. To perform this stretch:

Stand at arm’s length from a wall. 
Next, put both hands on the wall, shoulder-width apart. 
Now take a step back with one leg while keeping a pushing motion against the wall. 
Hold the stretch for the next 20 to 30 seconds. 
Release and repeat with the other leg.

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3. Hip flexor stretches

The hip flexors are essentially a group of muscles that help your hips and lower body movements. Performing hip flexor exercise to relieve leg pain also helps loosen your tight hip muscles. 

Sit with your knees up before you.
Rest the bottoms of your feet together.
Next, gently pull your heels in and slowly lower your knees to the floor. 
Maintain this position for 30 seconds.
Try lying down on your back in this posture, if possible.

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4. Sitting pigeon pose

If you have sciatic nerve damage (compression of sciatic nerves in the lower back), you may have terrible sore legs. Therefore, to reduce the soreness, you can try stretching exercises that rotate the hip. You can try the sitting pigeon pose that helps soothe the leg pain. 

Sit on the floor with your legs fully spread in front of you. 
Gently bend your right leg and rest your ankle on the left knee.
Lean forward until your chest makes contact with your right thigh. 
Hold the position for 30 seconds. 
Then, release and switch legs to do it again.

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5. Lying hamstring stretch

If sitting forward hamstring is good for thigh muscles, this lying hamstring stretch relieves your knee pain. 

Start by resting your back on the floor. 
Lift one leg slowly and keep it extended upward.
Pull on your hamstring to raise the leg at 90-degree from your body. 
Next, try to bend your leg at the knee. 
Keep holding the position for several seconds, then repeat with the other leg.

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6. Leg stretches

This exercise is one of the easiest stretches for your knee pain. To perform this one:

Sit on the floor with your feet spread out in front of you. 
Maintain a straight posture and place your hands on either side on the floor for support. 
Next, slowly bend one knee to a 90-degree angle. 
You can hold the position for 5 seconds and then stretch it out. 
Repeat the process with your other leg.

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If you are experiencing knee pain, the last thing you may want to do is exercise. But, certain movements can help alleviate pain. Just remember to warm up for a few minutes by walking or slowly riding an exercise bicycle.

Besides all the above exercises, something as simple as a brisk walk for 20-30 minutes every day can also help relax your leg pain. Also, you can use simple braces like Hansaplast’s Sport Ankle Brace braces and Sport Knee Brace that help you relieve leg pain or injury. So, make these exercises and stretches a part of your daily routine to seek comfort from sore legs.

Want to understand about taking care of leg strain? Learn How to Take Care of your Leg Muscle Strain


Please note that the above recommendations are general care tips. Consult a health care professional in case of any uncertainty around wound treatment and healing.

Always see your doctor if a wound is deep, bleeding profusely or shows signs of infection. For diabetic patients especially, proper wound care holds the utmost importance. Do not hesitate to discuss any concerns you may have with your doctor or your podiatrist, even when it comes to minor wounds and cuts – especially if they’re on your feet.

The information provided through this website should not be used to diagnose or treat a health problem or disease. Although compiled with great care, it is not a substitute for professional advice. If you have or suspect a health problem, consult your doctor immediately. 

For further information regarding Hansaplast products, please contact us via email at customer.care@bdfindia.com