Stretches for aching legs
Why
Leg stretches help maintain mobility, relieve pressure on the joints and reduce soreness.
What you need
You can find massage rollers and massage balls at sporting outlets and online. You could use a tennis ball and a tied or tightly taped rolled towel. You’ll also need a yoga mat.
The plan
Place the ball or roller under the muscle that’s tight and find a trigger point by moving the ball around until you feel a twinge of good pain (not a sharp pain). Apply a small amount of pressure and slowly roll the ball down the muscle. Hold the trigger point for 15 seconds. Release.
1. Calf release
How-to: Sit on the floor and straighten your left leg in front of you. Place the sole of your right foot against your inner thigh. Put the ball under your calf and, using your leg pressure, slowly roll it all over your muscle area. Switch legs.
2. Upper leg release
How-to: Sit on the mat, place the ball under your bottom and, using your body weight, slowly roll it around your bottom and thigh muscles. Switch legs and repeat.
3. Calf stretch
How-to: Take a big step back with your right foot. Slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor and your left knee stacked over your left ankle. Hold for 30 seconds. Switch legs and repeat.
4. Hamstring stretch
How-to: Sit on the floor and straighten your left leg in front of you. Place the sole of your right foot against your left inner thigh. Lengthen through your spine. Bend from your hips, reach over your left leg keeping your back straight. Hold for 30 seconds then switch legs.
5. Quad release with roller
How-to: Start face-down on the floor with the roller under your thighs and forearms propping up your torso. Using your body weight, roll the roller up and down your quads, spending extra time on any knots or sore points.
