Whether the soreness in your legs is the result of rigorous activity, inactivity or a condition such as sciatica, regular stretching can help alleviate discomfort and associated stiffness. Perform leg stretches first thing in the morning and before bed at night. If the pain persists for more than a week, see your doctor.
Hamstring Stretch
The hamstring muscles run along the back of the thigh from the buttock to the knee and aid in extension of the leg. To perform a hamstring stretch, stand up tall and cross one foot in front of the other. Bend forward keeping your spine long until you feel a stretch in your hamstrings of the back leg. Hold the stretch for 20 seconds and slowly come back up to standing. Switch the cross of your legs and repeat on the other side.
Quadriceps Stretch
Assisting in knee stabilization and hip flexion, the quadriceps muscle group extends from the top of the thigh to the kneecap. To stretch this muscle, lie on the floor on your stomach. Bend your right knee and reach back to grab your right foot from the outside. Keep your hips and shoulders on the ground and pull your right foot down toward your right buttock until you feel a stretch along the front of your thigh. Hold the stretch for 20 seconds and switch sides.
Illotibial Band Stretch
The illotibial band runs along the outer thigh from the hip to the knee and controls abduction of the leg. To stretch your illotibial, or IT, band, lie on your back with your legs extended and your hands at your side. Bend your right knee and pull it in toward your chest. Grab your right knee from the outside with your left hand and pull it over toward the left side of your body, stretching the right outer thigh. Keep both shoulder blades on the floor and turn your head to the right. Hold for 20 seconds and switch sides.
Calf Stretch
The calf muscle is located on the back of the lower leg. To stretch your calf muscle, stand in front of a wall and place your hands on the wall at shoulder height. Step your right foot back about three feet and place the heel and toes of your right foot on the floor. Lean forward toward the wall until your feel a stretch along the back of your lower right leg. Hold for 20 seconds and then switch sides.
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