Delayed onset muscle soreness, or DOMS, generally takes hold in the body within 24 to 48 hours after a training session has been completed. This uncomfortable feeling is most likely triggered when muscle fibers get torn during or after the lowering, or eccentric, phase of a movement, according to the American Council on Exercise. The inner thighs are prone to this soreness when you do heavy lifting at an increased intensity or if you are new to exercise. The best way to prevent this soreness is by doing dynamic stretches before your workouts and static stretches afterward. Dynamic stretches involve repetitive movement, while static stretches are held without motion.
Step 1
Stand with your feet in a wide stance to do alternating toe touches. Move your arms out to your sides parallel to the floor, turn your palms down and look straight ahead. Keep your legs and back straight as you bend forward and twist toward your left side. Touch your left foot with your right hand as you move your left arm straight into the air. Rise back up to your starting position and repeat on your other side. Alternate back and forth 10 to 12 times.
Step 2
Execute a set of leg swings. Stand with your left shoulder facing a wall and lightly place your left hand on it. Place your right hand on your hip and lift your right foot off the floor. Swing your leg back and forth as high as possible for 10 to 12 reps. Stop and turn your body so it faces the wall. Place your hands on the wall for balance, lift your right foot and swing your leg back and forth in front of your body as high as possible. Perform 10 to 12 reps and repeat the whole sequence with your other side.
Step 3
Perform a set of lateral squats. Stand with your feet in a wide stance and either place your arms straight down in front of your body or interlace your fingers behind your head. Keeping your back straight, bend your left knee as you shift your weight to your left side laterally. Push your butt back, keep your right leg straight and stop when your left thigh parallels the floor. Rise back up, repeat on your right side and continue to alternate back and forth for 10 to 12 repetitions.
Step 4
Sit on the floor to do a butterfly stretch. Start with your knees bent and feet flat on the floor. Maintain a straight back as you lower your knees laterally toward the floor and move the soles of your feet together. Wrap your hands around your feet, slide your heels in toward your body and lower your knees down as far as possible. Apply light pressure on the inside of your thighs to increase the stretch if necessary and hold for 20 to 30 seconds.
Step 5
Use a wall to stretch your inner thighs. Lie face-up on the floor with the back of your legs resting on the wall. Keep your legs straight and arms at your sides as you lower your legs laterally to your sides as far as possible. Make sure to keep your legs tight to the wall and hold for 20 to 30 seconds.
Tips and Warnings
- Perform the stretches in Steps 1, 2 and 3 before you work out, and perform the other stretches as soon as you are done. Make sure to stay well hydrated before, during and after your workouts to promote good hydration to your muscles and joints.
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