Left leg pain should always be examined by a doctor before trying at-home exercises. Once you have medical clearance, you will be able to determine whether your pain is the result of a pulled muscle, a weak muscle, a pinched nerve or joint inflammation or weakness. Regardless of the source of your pain, exercise may help to alleviate it if practiced within safe guidelines.
Hip
If you have an aggravated nerve in your back, you may experience sciatica discomfort as pain in your left hip. You can alleviate this pain through stretching exercises. Lie on your back with your right leg straight on the floor and your left leg bent in toward your chest. Hold onto the outside of your left leg with your right hand and gently bring the left knee toward the right side of your body. Maintain this stretch for a count of 30 to 60 seconds.
Knee
If you have knee joint pain, you may need to strengthen the muscles supporting your knee to find relief. To strengthen your left leg muscles, stand between the backs of two chairs. Place your hands onto the chair backs for balance as you lift your straight right leg in front of you. Inhale and bend your left leg, lowering your hips and keeping your weight centered over your left heel. Hold this squat for three to five seconds. Exhale and straighten your left leg returning to standing tall. Repeat this single leg squat 10 to 12 times.
Hamstring
The back of your upper left leg, hamstring, may experience pain from too much strengthening and not enough stretching. Perform hamstring flexibility exercises daily to keep your legs pain free. Sit on the floor with your left leg straight in front of you and your right knee bent with right foot on the floor. Flex your left foot so your toes are pointing toward the ceiling. Place your hands on the floor on the outside of your legs. Inhale as you sit up tall and then exhale and fold forward from your waist while sliding your hands toward your foot. Maintain this position for 30 to 60 seconds.
Quadriceps
If you experience pain in the front of your upper left leg, quadriceps, you may need to stretch this muscle group. You can use a chair to assist your balance during this stretch. Stand tall and shift your weight onto your right leg. Bend your left leg so that your left foot lifts toward your backside. Reach for your left ankle with your left hand. Keep your knee pointing toward the floor as you feel the stretch in the front of your leg. Tilt up the bottom of your hips if you need more of a stretch. Hold the stretch for 30 to 60 seconds.
Calf
Your left lower leg, calf, may experience cramping or tightness. To stretch your calf, stand on the bottom stair or on an aerobic step. Position your left foot so that your heel hangs off the edge of the step and the ball of your foot remains on the stair. Slowly lower your heel toward the floor until you feel the calf stretch. Hold this stretch for 30 to 60 seconds.
