Since your thighs are one of the primary movers in your lower body that produces force when you move, such as running, jumping and kicking, they often get tight and sore from constant work, which leads to pain and sensitivity. You can use different methods to relax your thighs or any part of your body to improve muscle elasticity and to reduce soreness, such as using a foam roller or performing stretching exercises.
Foam Rolling
Foam rolling technique is one form of self-massage that reduces muscle and connective tissue adhesions that cause pain and stiffness. You use a foot-long foam roller that is made out of dense styrofoam in the shape of a cylinder. Put the foam roller on the ground and put the top of your thigh on it. Prop your body up with your forearms and elbows and gently roll slowly along the thigh toward your knee. Breathe deeply as you roll up and down and the sides of your thighs. When you find a tender spot, gently apply more pressure and rub the area until the pain subsides.
Massage Stick
The massage stick is about 2.5 feet long with small rollers between the handles like little wheels that also reduces or removes tight adhesions in your muscles. You can do massage your thighs in a sitting or standing position. Grab each end of the stick with each hand and roll up and down and around your thighs. When you find a tender spot, gently apply more pressure and rub the area until the pain subsides.
Standing Quadricep Stretch
Static stretching reduces neural stimulation to your muscles, which separates the contractile proteins that shortens the muscle. Stand tall and bend your left leg. Grab your ankle with your left hand and tighten your left buttock, keeping your head and chest high as you stretch for five to six deep breaths. Repeat the stretch on the opposite leg. If one side of your body feels tighter than the other, perform an extra stretch on that side.
Standing Hip Flexor Stretch
Your hip flexors are a group of muscles that attaches from the lower spine and parts of the pelvis to your thigh and lower hip. They share many connective tissues and nerves with your thighs. By stretching your hip flexors, you also reduce tightness in your thighs. Stand with your right leg in front of you and with both feet pointing forward. Shift your weight toward your right foot, tighten your left buttock and raise your left arm over your head. Hold the stretch for five to six deep breaths. Then lean your body to your right without moving your lower body. Hold the stretch for five to six deep breaths as you stretch the connective tissues and muscles in your shoulder, torso and hip flexors. Return to the starting position, switch leg position, and stretch the opposite side.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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