You’ve been working out consistently for a while now, and are starting to notice the positive effects of regular exercise on your mental and physical health. But, you’re also feeling some soreness in your legs after each workout. This is completely normal, as repetitive exercises can cause strain and fatigue in the muscles that have been worked out. Fortunately, stretching solves this problem. The science behind stretching is simple: when you stretch a muscle, it elongates and relaxes, allowing the tension to dissipate. To get started on your post-workout leg stretches, here are 10 that you can do to reduce soreness and speed up recovery and why they’re beneficial.
Yes! After a particularly intense leg day workout, your muscles become tight and sore. This is why it’s important to stretch after every workout. Stretching helps to:
Range of motion refers to the amount of movement that can be accomplished at a joint.
Stretching helps to promote flexibility by allowing your muscles to lengthen and relax, helping you become more limber over time. This is important because it allows you to move through a full range of motion more easily (3).
When you stretch a muscle it helps reduce the buildup of lactic acid caused by exercise. This in turn reduces soreness and stiffness in those muscles (3). This is why stretching is important after any type of workout, especially leg day.
When muscles are not properly stretched, they become tight and stiff. This can lead to an increased risk of injury during exercises or activities that require a good range of motion.
On the other hand, stretching helps to keep the muscles flexible and increases range of motion, which reduces your risk of injury (3).
Good circulation is important for carrying oxygen and nutrients around your body. Stretching helps to stimulate circulation by forcing an increase of blood to the muscles, helping reduce any buildup of toxins in the area (4). This may also help with muscular recovery after a workout.
Good as it is for you, exercise, especially the intense kind can take a toll on your body. When you stretch after a workout, it helps relax the muscles and release any tension that was built up from exercise. This in turn can help improve your overall mood and reduce stress levels (1).
Stretching can also be beneficial for those who suffer from chronic pain. When you stretch, it helps reduce tension and tightness in the muscles, which can help alleviate pain caused by inflammation or other issues (2).
However, pain during stretching can be a sign that something is wrong. If you experience any pain or discomfort, stop immediately and consult your doctor to investigate the cause of the issue.
Read More: Should You Stretch Before Or After Your Workout?
Now let’s take a look at 10 leg stretches you can do after a workout to reduce soreness and speed up recovery.
This stretch helps to alleviate tension in the quads and hips, which can be especially sore after a high-intensity leg workout. Since the quads are used for almost every movement during a workout, stretching them out can help to reduce the chances of injury.
There are a few different ways to perform this stretch so we’ll list the steps for each one below:
Alternatively:
The hamstring is another important muscle group that needs some TLC after a workout. This stretch helps to lengthen and relax the hamstrings, which prevents them from becoming tight and sore after a strenuous exercise session.
To perform this stretch:
Alternatively:
Your calves get worked out during almost any type of leg workout, whether it be running, jumping, or weightlifting. To give them some relief after your session, use this calf stretch to help ensure that they remain flexible and in peak condition.
To perform this stretch:
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Your hip flexors are often overlooked, but they play an important role in almost every leg exercise you do and can become tight from repetitive movements.
To alleviate this tension, try stretching your hip flexors after each workout to keep them healthy and flexible. You’ll move with more freedom and energy during your next session!
To perform this stretch:
Alternatively, use this yoga-inspired hip flexor stretch for a more intense stretch:
Your glutes help keep your pelvis stable during any leg movement and can easily become tense after a workout. This stretch helps alleviate this tension, releasing the tightness in your butt muscles for improved flexibility and range of motion.
To perform this stretch:
This stretch targets your entire lower body, helping improve flexibility and mobility while stretching out tight muscles. It is a great way to finish off any leg workout and will leave you feeling refreshed and invigorated.
To perform this stretch:
This yoga pose is a great way to stretch out your hips and glutes, relieving any tension built up during exercise. It also helps open up your hip flexors and improve mobility in this area.
To perform the pigeon pose:
Read More: 9 Easy Yet Effective Stretches For Stress Relief That You Can Do At Any Time, Anywhere
This deep inner thigh stretch helps unravel any tightness built up in the adductor muscles, allowing for greater freedom of movement during leg exercises.
To perform this stretch:
This relaxing pose helps to stretch out your back muscles and improve spinal mobility, while also providing a gentle massage for the internal organs. It is great for relieving any lower back tension built up during leg exercises.
To perform this pose:
This popular yoga pose is great for stretching out all of your major muscle groups. It helps relieve any tightness in the hamstrings and calves, as well as improve spinal mobility and strengthen the core.
To perform this pose:
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Incorporating these 10 stretches into your routine will give you the best results. However, there are some tips and tricks you can use to ensure that you are stretching optimally. Make sure to:
Stretching is an essential part of any exercise routine, helping relieve tightness and improve mobility while reducing the risk of injury. By incorporating these 10 stretches after your leg workout you can ensure that your muscles are properly stretched out and ready for exercise each time.
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