Leg pain can be caused by many things, including muscle strains, injuries, and even infections. These 7 simple exercises will help you manage your leg pain and keep it from interfering with your daily life. If your leg pain continues to be an issue after trying these natural methods, consult your doctor as soon as possible to rule out the possibility of any serious underlying conditions. While this article was written with those suffering from chronic pain in mind, the exercises are also beneficial to those who have experienced recent injuries or are recovering from surgery on their legs or feet.
1) Gentle Stretching Routine
Start with 5-10 minutes of light stretching. Make sure that you warm up your muscles by moving them slowly through a range of motion before going all out. When your leg muscles feel warmer, hold each stretch for 10 seconds or more. If a gentle stretch hurts, back off—you might have pushed yourself too hard during exercise and are now feeling muscle pain. You should also try icing your legs for at least 20 minutes per day, using an ice pack or a bag of frozen vegetables wrapped in a thin towel. Exercise regularly: You can help minimize inflammation and swelling from leg pain by working out gently every day. Start with low-impact exercises like swimming or cycling, then gradually work up to more intense workouts if your body is ready for it.
2) Lower Back Stretches
According to a report published in Alternative Medicine Review, weak abdominal muscles can cause back pain. To help strengthen your core and relieve lower back pain, try these stretches: Lie flat on your back with both legs extended. Bend one knee and bring it toward your chest. Use both hands to hold onto your ankle or foot. Gently pull it toward you until you feel a stretch in your abdomen. Repeat 10 times with each leg, then switch sides and repeat 10 more times on that side.
3) Buttock Stretch Routine
All you need for a great butt stretch is a towel and 5-10 minutes each day. Stand on one leg and hold a corner of the towel in your hand. Use your free hand to support yourself by holding onto a countertop or table. Bring your foot up and grab your ankle with that same hand. Press into your standing foot and gently pull down on your ankle until you feel a good stretch in your gluteus medius muscle. Hold for 30 seconds, then switch sides. Repeat 3 times for each side (that’s about 7 minutes total). This gentle routine will help loosen tight glutes, allowing them to fully extend when running, walking or climbing stairs—all motions that could be painful if they trigger hip impingement pain!
4) Inner Thigh Stretches
Stretch both thighs simultaneously by standing with your feet spread apart and keeping your knees straight. Slowly bend forward at your hips, placing both hands on a chair or wall for support, until you feel a stretch in your inner thighs. You can move further down for greater intensity if you’d like. Hold for 20-30 seconds and release. Repeat 3 times on each side before moving on to another stretch.
5) Hamstring Exercise Routine
If you’ve ever had a bad hamstring pull, or if your hamstrings just feel tight, consider adding a few of these exercises into your routine. These stretches will not only help you feel better, but they’ll also give you better posture and increase your flexibility. Here are four great hamstring stretches: standing hamstring stretch, seated hamstring stretch, lying leg-out (aka adductor )stretch and lying leg-in (aka abductor) stretch. Repeat each for about 30 seconds and do two sets. Stretch after exercise for best results!
6) Calves Stretch Routine
Calves tend to be overworked and tight, particularly in runners who are also on their feet a lot. To help ease calf pain and fatigue, you can try lying flat on your back and slowly pulling each leg up toward your head (be sure not to overdo it—even slight discomfort could result in injury). Once you’ve reached your limit, gently bend one knee toward your chest while pointing and flexing the other foot. Hold for a few seconds, then switch legs. You should feel a good stretch along both calves simultaneously. Repeat 10 times per leg before beginning another exercise routine from this list.
7) An Additional Exercise Routine For Toned Legs
Although they’re great on their own, weight machines also make good starting points for building your leg routine. Why? Because you know where every joint and angle of your body will be when using them, so you don’t have to think much about what comes next. If you start with a leg press machine—one of our favorite exercises—you can always add other moves to it after getting comfortable, like calf raises or squats. These won’t necessarily build bulkier legs per se (which is why a lot of guys skip them), but they are more challenging than pressing weights straight out, and will certainly help tone up and define what you already have!