Stretching is a vital component of any complete workout. Stretching can reduce post-workout pain, increase flexibility and facilitate muscle symmetry. The inner and outer thigh muscles and tendons can often get tight or sore after weight training, aerobics and plyometric exercises. Understanding the proper stretches for your inner and outer thigh will help you to complete your leg or aerobic workout safely.
ITB Stretch
If you have pain behind your kneecap, particularly with squats or leg presses, this may indicate that your iliotibial band, or ITB, is tight and should be stretched. The ITB extends from the outer hip, along the side and front of the thigh and behind the kneecap. To complete this stretch, place your hand on the back of a chair or another stable item to help you keep your balance. Place your left foot in front of the right, leaving about 6 inches in between the heel of your left foot and the toes of your right foot. Shift your weight back over the rear foot without leaning back. Slowly stretch your hip to the right and endeavor to relax the muscles and tendons behind your calf. Hold for 30 seconds and repeat three times. Complete the exercise in the reverse for your left leg.
Inner Thigh Stretch
Lie on a mat on the floor with your back and head flat on the floor. Rotate your hips outward and place the soles of your feet together. Relax and allow your knees to slowly fall toward the ground. Refrain from forcibly pushing your knees down as this can cause injury. Alternatively, sit on a mat and rotate your hips so that your knees are away from your body and the soles of your feet are together. Lean slightly forward and grasp your feet with your hands. Actively but gently push your knees toward the floor to the point of stretch but with no pain.
Outer Hip Stretch
To stretch all three gluteus muscles along with your hamstrings and adductor muscles, complete the supine hip rotation stretch. Lie on the floor with your calves and feet placed onto a bench to allow your hips and knees to sit at 90 degrees. To protect your back, tighten your abdominal muscles and maintain your lower back on the floor during the entire exercise. Relax in this position for 30 seconds while breathing deeply. Rotate your hip to place your left foot over your right knee, keeping your left knee at a 90 degree angle. Grasp your right thigh and gently pull both legs toward your torso, keeping the right leg on the bench during the entire exercise. Hold the stretch for 30 seconds and repeat on the opposite side.
Guidelines for Safe Stretching
As with any exercise, stretching should be eased into. Allow yourself to stretch just to the point at which you feel your muscles and tendons stretching. Refrain from extending beyond this point as you can tear muscles and ligaments or cause pain that can hinder future workouts. Gentle, pre-workout stretches are beneficial and post-workout stretches are necessary for your muscle health.
References
- National Strength and Conditioning Association: Stretching Exercises to Improve the Flexibility of the Inner Thigh
- American Council on Exercise: Supine 90-90 Hip Rotator Stretch
- National Strength and Conditioning Association: Stretching Exercises to Maintain Shoulder Region Flexibility
- MayoClinic.com: Iliotibial Band (ITB) Stretch
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