Muscle strains and sprains can be painful and may sideline you from normal activity and exercise. Regular stretching will help keep your muscles flexible and help avoid injury. Muscles of the leg -- including the hamstrings, quadriceps, hip flexors, inner thighs and calves -- are among the muscles most often strained. Performing a few basic stretches that target each of these muscles will help keep your muscles healthy.
Quadriceps
The quadriceps is the large muscle group that runs down the front of the thigh. To stretch these muscles, grasp your foot with one of your hands, pulling the heel up toward your buttocks. Your legs should be as close together as possible, and your knee should point straight down. You can place your other hand on a wall or other sturdy surface to steady yourself if needed. Hold the stretch for 10 to 20 seconds before releasing. Repeat with the opposite leg.
Inner Thigh
The muscles of the inner thigh are often tight, making them more prone to strain and injury. To effectively stretch these muscles, stand with your feet slightly farther apart than shoulder width. Toes should be pointed forward. Bend your right knee slightly while bringing your left hip toward the right knee. Your left foot should stay planted, allowing the left leg to extend and the muscles of your inner thigh to stretch. Hold the stretch for 10 to 20 seconds before releasing. Repeat on the opposite leg.
Calf
The muscles of the calf run along the back of the leg from the knee to the ankle. Stretching these muscles prior to exercises such as walking, hiking and running can help avoid muscle strain. To stretch your calf muscles, stand arm's length from a wall. Place your right foot behind your left foot. Bend your left leg forward slightly while keeping the right foot planted, allowing your right leg to lengthen. Your feet should not rotate while performing this stretch. Hold the stretch for 10 to 20 seconds before releasing. Repeat on the opposite leg.
Hamstrings
The hamstrings are the muscles that oppose the action of the quadriceps. These muscles run along the back of your thigh. To stretch the hamstrings, begin by sitting on the floor. Extend your legs in front of you, with your legs close together and completely straightened. Reach your arms toward or beyond your feet. Your torso should bend over your legs. Hold the stretch for 10 to 20 seconds before releasing. Repeat one to two more times.
Hip Flexors
The hip-flexor muscles are located just below the hips on the upper thighs. These muscles are responsible for the motions of bending at the waist and lifting the knees. To stretch these muscles, begin by placing a folded towel or pillow on the floor. This will help protect your knee during the stretch. Kneeling, place one knee on the cushioned surface. Your other knee should be bent at a 90-degree angle with your foot planted firmly on the floor. Shift your bodyweight forward, placing the majority of your weight onto your front leg. You should feel a stretch in the thigh of your bent leg. Hold the stretch for 10 to 20 seconds before releasing. Repeat with the opposite leg.
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