Leg pain is a huge interruption to your daily routine and can often to be a symptom of another, more serious, underlying condition. Whether you lead an active lifestyle, you’re working at your desk or you’re just relaxing, consistent leg pain is going to really affect you. It’s important to book in with a professional physiotherapist if you’re experiencing uncomfortable, ongoing leg pain, however, there are a few at-home exercises to try for relieving your leg pain.
Standing Hamstring Stretch
A hamstring stretch is essential for everyone from time to time. This stretch will alleviate pain and encourage your hamstring to lengthen, minimising your risk of leg pain down the line. Start by finding an elevated, flat surface that is below hip level. Extend your leg and place your foot on the surface’s edge. Hinge forward from your hips and try to reach your hands to your toes, foot arch, heel or just down your leg if you can’t get all the way. Put a slight bend in your knee to avoid it locking and make sure your foot is flexed. Hold for at least thirty seconds, ideally one minute, and repeat the same stretch on the other leg.
Knee to Opposite Shoulder
This stretch is going to give you a release through both your glutes and your lower spine. Start by lying on your back with your legs stretch out and your feet flexed towards you. Bend one leg and hinge yourself forward to clasp your hands around either your upper shin or knee. With caution, move your leg across your body and bend it towards the opposite shoulder. Lean further forward for a deeper stretch. Hold this position for at least thirty seconds. This is a lovely relieving twist stretch that should not feel painful on your lower back, neck, shoulder or legs so if you feel pain then get out of the stretch immediately.
Calf Stretch
We carry so much tension in our calves without noticing! We’re walking around every single day with all that pressure moving through our calves and knees – they’re bound to tighten up and turn on us as we age. Stretching out your calves will release tension and trapped pressure, making you more mobile and pain-free in the long term. Stand behind a waist level (or higher) surface and place your arms for balance. Stand up on your toes, hold for five to ten seconds and then release down. Repeat this several times. Next, flex your foot against a step or a surface that’s about thirty to sixty centimetres above the ground. Lower into your standing knee to intensify the stretch. Repeat several times, holding sixty seconds on each rep.
Front of Thigh Stretch
Find a chair or hip level surface to hold onto for support. Stand on one leg with your knees together. Take hold of your floating foot and pull up to meet your back. Hold this for thirty to sixty seconds to release tension in the front of your thighs or your quadriceps.
Practising these leg stretches regularly will protect your legs and help to relieve the pain you might be experiencing. Whilst stretching is effective, it’s usually best to meet with a professional to talk through and cure your symptoms for good. Connect with a physio in Sydney CBD to restore your mobility and help relieve your leg pain for good.
