Alleviate Leg Pain with These Five Stretches

Christina Bhattacharya presents five stretches to lessen leg pain in the article, “5 Stretches for Leg Pain”:


1. Calf Stretch

  • Begin by sitting on the ground with your legs straight out in front of you

  • Place a long towel or yoga strap around the balls of your feet

  • Keeping your back and knees straight, gently pull the towel or strap so your toes start pointing toward your body

  • Breathe naturally while you hold the stretch for 30 seconds before releasing

2. Shin Stretch

  • Kneel on the ground, pointing your toes so the tops of your feet are on the ground

  • Gently sit back on your heels until you feel a slight stretch down your shins

  • Hold this position for 30 seconds, then rest

3. Hamstring Stretch

  • Sit on the ground with both legs straight out in front of you

  • Bend at your waist, keeping your chest open and your back long

  • Stretch forward, sliding your hands on the floor toward your feet

  • Hold for 30 seconds

4. Quadriceps Stretch

  • Holding onto a wall or a chair for balance, stand on one leg and lift the opposite leg off the floor

  • Gently bend at the knee and pull your foot up close to your buttock

  • Hold for 30 seconds and repeat with the opposite leg

5. Inner and Outer Legs Stretch

  • Begin with your feet facing forward, shoulder-width apart

  • Step out to lunge to the left, bending your knee to 90 degrees without allowing your knee to go past your toes

  • Lower into the left side and straighten your right leg

  • With your back straight, place your hands on your left thigh and hold for 30 seconds

  • Straighten up to the standing position

  • Repeat on the opposite side, then repeat four times

For more details, please check out Christina Bhattacharya’s full article provided in the

References section.


References:

Bhattacharya, C. (2018, Feb. 16). 5 Stretches for Leg Pain. Dignity Health.

https://www.dignityhealth.org/articles/5-stretches-for-leg-pain

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