Achy legs are a part of regular, challenging workouts. Often, they are just caused by overloading the muscle or even over-stretching the legs. Leg soreness can also be the result of dehydration or medications such as diuretics or statins, according to National Institutes of Health online medical encyclopedia Medline Plus. Stretching the quadriceps, hamstrings and calf muscles can help relieve achiness caused by exercise when it is done correctly.
Quadriceps Stretch
The quadriceps are a group of four muscle that lie along the front of your thigh and hip. To stretch the quadriceps, stand near a chair or wall for balance. Stand on your right foot and bend your left knee. Reach back and grab your left foot or ankle with your left hand, bracing your body if necessary with your right hand. Hold the stretch just to where you feel a gentle, pulling sensation. If it is painful, you are stretching too far. Repeat with your right leg.
Hamstrings Stretch
The hamstrings lie opposite the quadriceps and cross the back of your hip, thigh and knee. Sit on the floor with your right leg extended in front of you and left knee bent with the knee out and foot along your right leg. Sit up tall, and slowly lean forward over your right leg, reaching toward your ankle. Bend from the hip, keeping your spine straight. Stretch until you feel a gentle pulling along the back of your leg. Repeat on the left leg.
Calf Stretch
The calf muscles lie along the back of your lower leg. The gastrocnemius crosses both the knee and ankle joint, while the soleus crosses just the ankle. Stand with your hands braced against a wall, right let extended back behind you with foot planted and knee straight. Slowly bend your left knee toward the wall while keeping the right heel on the floor. Stop when you feel a stretch. Repeat on your left leg.
Stretching Guidelines
You can stretch every day or after every workout, but at least a minimum of two to three times per week to maintain or improve flexibility and relieve achy legs. Hold each stretch without bouncing for 15 to 30 seconds, and repeat the stretch up to three times. If a stretch is painful, you are over-stretching. The quads, hamstrings and calves are the major lower body muscles, but you can also add stretches for the hips, glutes and inner thighs as well.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Medline Plus: Leg Pain
- Women's Heart Foundation: Stretching Exercises for Women
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