Delayed onset of muscle soreness is pain typically felt after a bout of exercise. It usually manifests the next day. One area of the body where this is common is the thigh or quadriceps muscle group. This is because of the involvement of the thigh in most lower body exercises such as squats and lunges. However, proper stretching during and following a workout can help minimize the degree of soreness you feel later.
Step 1
Assume a face-down position on an exercise mat. Inhale and exhale deeply to relax the muscles.
Step 2
Support your head on the back of one hand. Reach your other hand back toward the foot on the corresponding side. Bend the leg bringing the foot forward to meet your hand.
Step 3
Grab hold of the foot or ankle of the flexed leg. Inhale deeply and exhale into the stretch. Maintain the stretch for 20 to 30 seconds, inhaling and exhaling deeply throughout the duration. Attempt to pull your foot as close as possible to the buttocks. Slowly release and lower the foot back to the ground and repeat on opposite side.
Step 4
Engage the anterior aspect of the hips by gently lifting the bent knee off the floor. Avoid lifting too high as this will move the emphasis away from the thigh and place stretch exclusively on hips and lower abdomen.
Tips and Warnings
- Always warm up before performing static stretching. Perform the stretch immediately after individual exercise or at the end of workout session.
- Do not bounce or use repetitive tugging when performing static stretching.
References
- "NSCA's Essentials of Personal Training"; National Strength and Conditioning Association; 2004
- "Strength Training Anatomy"; Frederic Delavier; 2009
