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.