10 Leg Stretches After Workout That Can Speed Up Recovery

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.

Should You Stretch After Leg Day?

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:

Improve Flexibility And Range of Motion

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). 

Reduce Muscle Soreness

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.

Decrease Injury Risk

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). 

Improve Circulation

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. 

Enhance Stress Relief

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).

Pain Management

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?

The Best Leg Stretches To Do After A Workout

Now let’s take a look at 10 leg stretches you can do after a workout to reduce soreness and speed up recovery. 

Standing Quadriceps Stretch

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:

1. Stand up straight and grab your left ankle with the opposite hand.
2. Gently pull your foot up towards your glutes while keeping your knees together.
3. Hold this stretch for  at least 30 seconds before repeating on the other side.
4. As you become stronger, increase the length of your hold.

Alternatively:

1. Start by standing on one leg and holding onto a wall or solid object for balance.
2. Bend the other leg and grab your foot with the same-side hand, pulling it up towards your glutes while keeping both knees together.
3. Hold this stretch for 30 seconds before repeating on the other side.

Hamstring Stretch

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:

1. Stand straight with your feet hip-width apart.
2. Bend one knee and slowly bend forward from your hips until you feel a gentle stretch in the back of your thigh.
3. Hold for 30 seconds before repeating on the other side.

Alternatively:

1. Lie on your back and extend one leg, keeping the other bent.
2. Gently pull the extended leg towards your chest and hold for 30 seconds before switching legs.
3. Remember to breathe deeply while performing this stretch to help further relax your muscles.
4. Perform each side 2-3 times for best results.

Calf Stretch

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:

1. Stand with your feet hip-width apart.
2. Take a big step forward and press the heel of your back foot into the floor while keeping your toes pointed straight ahead.
3. Gently lean forward until you feel a gentle pull in your calf muscles.
4. Hold for 30 seconds before repeating on the other side.

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Hip Flexor Stretch

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:

1. Stand with your feet hip-width apart.
2. Step one leg forward and slightly bend the knee while keeping the other leg straight.
3. Gently lean forward until you feel a gentle pull at the front of your hip.
4. Hold for 30 seconds before repeating on the other side.

Alternatively, use this yoga-inspired hip flexor stretch for a more intense stretch:

1. Start in a high plank position with your hands directly under your shoulders.
2. Bring one knee forward towards your chest and hold for 5 seconds before releasing and repeating on the other side.
3. Do 5 reps on each side for a deeper stretch.

Glute 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:

1. Lie on your back and bend one knee.
2. Cross the other leg over and hold the back of your thigh with both hands.
3. Gently pull the bent leg towards your chest until you feel a gentle stretch in your glutes.
4. Hold for 30 seconds before switching sides.
5. Complete 2-3 reps on each side for maximum effectiveness.

Front Split 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:

1. Stand with your feet slightly wider than hip-width apart and turn one foot outward.
2. Bend one knee and slowly lower your body until you feel a stretch in the front of your leg.
3. Hold for 30 seconds before repeating on the other side.
4. Do 2-3 reps per side to maximize the benefits.

Pigeon Pose

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: 

1. Start in a high plank position with your hands directly under your shoulders.
2. Bring one knee forward and slowly lower your body down until both hips are touching the ground.
3. Stay in this position for 30 seconds before repeating on the other side.
4. Do 2-3 reps per side for maximum benefits.
5. Remember to breathe deeply throughout this stretch, as it can help you relax further into the pose.

Read More: 9 Easy Yet Effective Stretches For Stress Relief That You Can Do At Any Time, Anywhere

Inner Thigh Stretch

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:

1. Sit on the floor with your feet together and your legs extended out in front of you.
2. Slowly lean forward, using your arms for support as you reach towards your toes.
3. Hold for 30 seconds before slowly returning to a seated position.
4. Do 2-3 reps for maximum effectiveness.
5. Make sure to keep your back straight and your spine aligned throughout this stretch.

Lying Spinal Twist

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:

1. Lie on your back with your arms extended out to the sides.
2. Bring one knee up towards your chest and gently lower it across your body until you feel a slight twist in your spine.
3. Hold for 30 seconds before returning to the starting position and repeating on the other side.
4. Do 2-3 reps per side, making sure to breathe deeply throughout this pose.

Downward-Facing Dog

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:

1. Start on all fours with your hands slightly wider than shoulder-width apart.
2. Press into your palms and feet to lift your hips up into the air, forming an inverted ‘V’ shape with your body.
3. Hold for 30 seconds before slowly lowering back down.
4. Do 2-3 reps for maximum effectiveness.
5. Make sure to keep your core engaged throughout this stretch and keep your breath even and steady.

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How To Effectively Stretch Legs After Leg Day

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:

• Understand the proper form for each stretch and focus on keeping your spine aligned
• Move slowly and gently into each stretch and only push as far as is comfortable for your body.
• Hold each stretch for at least 30 seconds to give your body time to relax and open up.
• Breathe deeply throughout each stretch, as this will help you to relax further into the pose.
• Pay attention to how your body feels and stop if you experience any pain.
• Stay consistent with your stretching routine for the best results.
• Follow up with rest for optimal recovery.

Conclusion

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.