What are good stretches for sore legs?

8 stretches for tight and sore leg muscles

S.A.C. Dip (Diet, Exercise & Fitness), Advanced Human Anatomy & Physiology Level 3
Ask Louise

04 May 2021

What are good stretches for sore legs?

Some good stretches for sore legs include ones that focus on the calf, hamstring and thigh muscles. To help ease sore and tight leg muscles, the likes of heel flexor stretches and lunges can therefore be helpful.

Stretches for sore legs

There are plenty of ways to stretch out sore, achy leg muscles and ease out some tension in this area, as I will demonstrate below. You might want to try practising these leg stretches on a regular basis too, to help build up some flexibility and strength.

To do these stretches for sore legs all you really need is a spacious area in which to do them in. However, it is optional to have a wall handy to lean on, as well as a blanket or Yoga mat.

Let's get started!

1. Heel flexor

  • Put your right heel out in front so that your toes are pointing towards the sky.
  • Bend your left knee slightly and place both hands on your left thigh.
  • Try to keep your back straight and hold this posture for 15 seconds.
  • Release and then repeat this movement on the other side for another 15 seconds.

2. Wide legged stretch

  • Place your feet just wider than hip-width apart.
  • Keeping your back as straight as possible, fold over to touch the ground in front of you (or as close to this as possible!).
  • Lean over to touch your left toes and hold this position for 10 seconds.
  • Return to the centre (still with your back folded over) and then lean over to touch your right toes. Hold this position for 10 more seconds.
  • Return to the centre once again and then gradually lift your back until you are standing.

3. Lunge

  • Begin standing, then step forwards with your right foot.
  • Bend each knee slightly, then place your hands on your right thigh. Hold for 30 seconds.
  • Repeat on the other side.

4. One legged stretch

  • While standing, bring your right heel up to your bottom and grab hold of your right foot with your right hand. You can use your left hand to lean on a solid wall if you need a little more support.
  • Hold this position for 30 seconds.
  • Repeat on the other side.

5. Balancing stretch

  • Standing, bring your right leg up towards your chest.
  • Fold the right calf over the left though, while bending the left slightly to maintain balance. Again, if you want to lean on a wall for this one, it may give you a little more support.
  • Hold for 15 seconds and then release.
  • Repeat on the other side.

6. Knee to chest stretch

  • Standing, bring your right leg up towards your chest as far as it will go.
  • Hook your right leg with both arms, or hold it steady with one hand.
  • Hold for 30 seconds and then repeat on the opposite side.

7. Seated leg stretch

  • Sit on a comfortable piece of ground, perhaps with a blanket or yoga mat underneath you.
  • Place your legs out in front of you in a wide stance.
  • Keep the left leg straight whilst you bend the right. Your right foot should now align with the inside of either the left thigh or calf.
  • Reach over to touch your left leg or foot, hold for 15 seconds, and then release everything.
  • Repeat on the other side.

8. Back & leg stretch

  • Lie on your back with your arms by your sides and your legs straight.
  • Bring your feet up towards your bottom and point your knees towards the sky.
  • Place the right leg over the left thigh. Hold for 30 seconds.
  • Repeat on the other side.

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