Leg pain can have different causes. The pain you feel could result from fatigue, deep vein thrombosis, sciatica, or an injury that isn’t healing very well, among other things. Depending on your situation, physiotherapy or massage therapy could be necessary to help relieve your pain. It could also be a good idea to see your doctor.
If your pain isn’t too severe, you can find some relief through exercise. Gentle stretching exercises will help relieve your pain, and they will also strengthen your muscles over time. For significant improvements, you should perform your leg exercise routines on a regular basis, not simply once or twice each month.
Here are seven exercises that can help you to reduce your leg pain:
1. Standing quad stretches
The first exercise on this list is very simple to do, and it doesn’t require any padded mat. You can, however, hold on to a wall or a chair for balance. To do standing quad stretches, start by standing with your back straight, and your feet hip-width apart.
While keeping your left thigh in line with your hip, lift your left foot and grab your ankle with your left hand. Hold this position for at least 10 seconds, then repeat on your right side. This exercise will stretch your thigh and lower leg muscles.
2. Ankle pumps
Ankle pumps gently stretch your calf muscles, but they also help improve blood circulation in your legs. Start by sitting on the floor or on a chair, with your legs extended in front of you. Pull your toes towards you as much as you can. Then, point them away from you, as far as you can.
Pull and point your toes ten times and repeat this simple exercise at least 2 or 3 times each day. You can easily do this while working at your desk or sitting in front of the TV.
3. Legs against the wall
This is another exercise that will improve blood circulation in your legs and reduce leg pain. You will need a padded mat unless you don’t mind lying on the floor. The name of this exercise gives you a good idea of what to do. Lie on your back with your glutes touching your mat or the floor. Then, press your legs up against the wall.
You can then gently move your legs down towards you and back up against the wall ten times. Rest for a minute and repeat the entire exercise 4 more times.
4. Leg raises
This is another simple exercise that requires a padded mat, and it will gently stretch your legs to help relieve the pain. Start by laying down on your left side. Balance your body by placing your right hand flat on the floor in front of you, and slowly raise your right leg.
Move your leg up and down ten times. Rest for a minute, then repeat the exercise with your left leg. As with any exercise, you can increase the number of repetitions you do each day after some time. These movements will become easier with more practice.
5. Butterfly stretches
Different types of exercises are named after a butterfly. To perform these butterfly stretches, you will have to lay down on your left side, on a padded mat. The difference with the previous exercise is that your knees should be slightly bent.
Place your right hand on the floor in front of you. Support your head with your left hand or place it on your extended arm if you find it more comfortable. Then, slowly raise and lower your right leg while keeping your feet together and your knees bent. Do 20 repetitions on each side.
6. Hamstring stretches
This exercise will stretch and strengthen your hamstrings, which are the muscles located at the back of your thighs. Start by sitting on the floor with your back straight and your shoulders down. Keep your legs extended in front of you.
Then, slowly bend forward at the waist, and reach your hands forward until you can grab your toes. Make sure you don’t bend your knees and keep your legs extended. Breathe deeply and hold this position for at least 10 seconds.
7. Hip flexor stretches
Hip flexor stretches will stretch your hip flexor muscles and many muscles in your legs, which will effectively help reduce pain. Start by supporting your weight on your hands and toes in a high plank position while on a padded mat.
Slowly slide your left foot on the mat and try to bring your bent knee as close to your hands as you can. How far you can get all depends on your flexibility. Gently lower your body as much as you can and hold the stretch for a few seconds. Repeat on the other side.