20+ Amazing Stretches for Sore Legs to Relieve Pain & Boost Recovery
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We’ve all been there—after a challenging workout or long run, you feel that familiar tightness in your legs. The soreness is no fun, and you likely think back to how much better you would have felt if you’d done some targeted stretches for sore legs right after your activity. Incorporating flexibility exercises into your routine can further enhance mobility, reduce stiffness, and prevent future discomfort. Stretching helps relieve pain, loosen tight muscles, and speed recovery so you can return to doing what you love sooner. This article will help you find relief and move comfortably again after your next leg day.
Stretches for sore legs can help athletes recover faster and return to their chosen activity. Pliability’s mobility app makes it easy to find and follow routines that target specific soreness and help you move better.
What Causes Sore Legs?
Whether you’re tight from your last workout or sitting at a desk all day, here’s an idea: Do some leg stretches. Why? They’ll help you decrease that pesky, stiff-feeling discomfort, and they come with a ton of other benefits, like improving your range of motion and reducing your risk of injury, explains Meg Takacs, NASM-CPT and founder of guided audio coaching app Run With Meg.
Before you roll out your mat, it’s helpful to learn about what causes tightness (or even soreness) in your calves, quads, and hamstrings in the first place.
The Price of Monotonous Movement
Things like sedentary behavior (sitting at a desk all day) or overtraining (such as repetitively doing the same activity) can be the source, explains Raymond Peralta, DPT, senior physical therapist at the Sports Performance Center at NYU Langone’s Orthopedic Center. “For example, people who only distance run tend to experience tight hamstrings and calves,” Peralta says.
Peralta says that sore or achy muscles have a different root cause and often benefit more from rest periods than stretching. Soreness is caused by microtears in the muscles that occur when we work out, Takacs says. She explains that these microtears are all a part of the normal muscle-building process and heal when the body sends nutrients and blood to the sore areas during resting recovery.
With all that said, stretching can help expedite that process and get your legs raring to go. It can give your overall athletic performance extra oomph.
Here’s How to Stretch Your Sore Legs
There are two types of leg stretching you can and should do:
- Static stretching (or holding a position): This should be done post-workout for recovery, Takacs explains. Why? It elongates your muscles, decreasing their elasticity, which can also decrease your power, speed, and agility if done pre-workout, she says.
- Dynamic stretching (moving through your range of motion): This is better for the warm-up period. “It’s used to prepare your body for strain or impact, elevate your heart rate, and mimic the movements in your upcoming workout,” Takacs says.
How Often Can I Stretch Your Legs?
Peralta says stretching your legs daily is safe, though two to three days per week is plenty, too. Nevertheless, you should avoid stretching if you’ve just experienced a swelling-inducing injury or more than mild discomfort when stretching.
If you have medical conditions such as rheumatoid arthritis, osteoporosis, and Ehlers-Danlos syndrome, don't stretch either, Peralta explains. In all these cases, seeing a professional to guide you through stretching safely is best.
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20+ Amazing Stretches for Sore Legs to Loosen Tight Muscles Fast
1. Toe Touch: A Classic Stretch for Sore Legs
The toe touch is a classic stretch that targets the lower back and hamstrings. This exercise can be performed standing or seated.
How to do it:
- Stand tall with your feet two inches from each other.
- Keep your knees straight (but not locked) and reach down toward your toes with both arms. Stick your butt back slightly as you go down.
- Go as far as you can and hold the stretch for 15 to 30 seconds.
Tip: You can modify this stretch if you can't touch your toes. Only go as far as you can and try to deepen the stretch each time you do it, stretching deeper with each exhale.
2. Quadriceps Stretch: Stretch Your Thighs
The quadriceps stretch targets the quads and hip flexors and is a great way to relieve soreness in front of the legs.
How to do it:
- Find a wall or something stable to hold onto.
- Brace yourself with your right hand.
- Grab your left foot or ankle with your left hand.
- Pull your left foot toward your butt, bending at the knee.
- Try to touch your heel to your butt.
- Hold for 15 to 30 seconds on each leg.
Tip: To modify this thigh stretch and make it less intense, keep a little more distance between your heel and butt. You can also hold your foot rather than your ankle.
3. Kneeling Adductor Stretch: Target Inner Thighs and Groin
The kneeling adductor stretch targets the inner thighs and groin, which can get tight after workouts that involve a lot of lateral movement, such as basketball or soccer.
How to do it:
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Reach your right leg to the side with your knee straight but not locked out.
- Plant the inside of your foot on the ground with your toes pointed forward.
- Rock your butt back toward the other foot and reach your arms forward.
- To increase the stretch, reach your right hand toward your right foot.
- Stretch for 15 to 30 seconds on each leg.
Tip: This is one of the best stretches for the adductors, as it gives you the most control over the intensity of the stretch.
4. Hamstring Stretch on Wall: Isolate Hamstrings
The hamstring stretch on the wall targets the hamstrings and allows you to isolate one leg at a time for a deeper stretch.
How to do it:
- Lie on your back next to a doorway or the corner of a wall.
- You need enough space to prop one leg up on the wall while the other is flat on the floor.
- Scoot toward the wall so your knees align with the doorway or corner.
- Raise the leg closest to the wall and plant your heel on the wall with your knee straight.
- Keep the other leg flat on the floor.
- To increase the stretch, move closer to the wall.
- Hold for 15 to 30 seconds on each side.
5. Bench Hip Flexor Stretch: A Deep Stretch for the Hips
The bench hip flexor stretch targets the hip flexors and quads. You should feel this deep stretch from your hips down to your knees.
How to do it:
- Stand away from a bench or chair with a flat surface at about knee height.
- Reach one leg back and put the top of that foot flat on the top of the bench or chair.
- Drop your back knee to the ground and keep the other foot planted in front of you.
- Keep your torso tall and lean back toward your back leg to increase the stretch.
- If you still don't feel a stretch, raise your arms overhead and lean back.
- Hold for 15 to 30 seconds on each side.
Tip: If your bottom knee is uncomfortable, place a pillow, blanket, or yoga mat underneath it for more padding.
6. IT Band Stretch: Targeting the Iliotibial Band
The IT band stretch helps relieve tension on the iliotibial band (IT band), which can get tight after long runs or intense workouts.
How to do it:
- Stand tall with your feet close together like you're going to touch your toes.
- Cross your right leg before your left so your feet are side-by-side (or as close as you can get them without pain or losing your balance).
- Fold your upper body forward and reach toward your toes, aiming for the toes of your left foot. Go as low as you can, then stand back up.
- Hold for 15 to 30 seconds on each side.
Tip: Many athletes, particularly runners, have discomfort along their IT bands. Though you can't stretch your iliotibial (IT) band directly, you can release tension if you stretch the tensor fascia latae (TFL). Use this technique to lengthen the muscles that pull on the IT band and relieve some pressure.
7. Lateral Lunge: Dynamic Stretch for Inner Thighs
The lateral lunge is a great dynamic stretch for the inner thighs and groin that helps relieve soreness in the legs.
How to do it:
- Start standing, then step out to the right with your right leg.
- Keep both feet pointed forward and lean to your right, straightening your left leg, bending your right knee and sticking your butt back.
- You should feel a stretch down the inside of your left leg.
- Come back up and lean to the left, straightening your right leg.
Step your left foot up to your right and step to the right again, repeating the stretch. - Do 5 steps to the right and 5 to the left.
8. Kneeling Ankle Stretch: Target the Ankles
The kneeling ankle stretch targets the ankle, calf muscle, and Achilles tendon and can help relieve tension in these areas, leading to painful injuries.
How to do it:
- Kneel on a pad, cushion or rolled-up towel on one knee.
- Plant the other foot before you so your front knee is bent at 90 degrees.
- Your back knee should also be bent at 90 degrees.
- Put your weight on your front foot and lean forward, trying to drive your knee over your toes. Keep your front heel on the ground.
- Come back to the start position, then lean forward again, trying to push slightly farther.
- Repeat 10 times on each leg.
Tip: Both the ankle, calf muscle and Achilles tendon are familiar places for injuries, so it's essential to take some tension out of your calf by stretching.
9. Calf Stretches: Relieve Soreness in Calf Muscles
The calf muscles course down from behind the knee to the back of the heel. Tight calf muscles are common in most people, sometimes due to wearing high-heeled shoes. Tightness here may result in ankle and foot problems, including Achilles tendonitis or plantar fasciitis. Stretching your calf muscles is easy.
Towel and Wall Stretches for On-the-Go Flexibility
The towel calf muscle stretch can be done almost anywhere; all you need is a towel. You can also perform the classic runner's stretch for your calf muscles. Simply place both hands on a wall, and leave your heels on the ground as you lean towards the wall. You should feel a slight stretch behind your lower legs.
10. Achilles Opener: A Stretch for the Lower Legs
The Achilles opener targets the calves and Achilles tendon to relieve soreness in the lower legs.
How to do it:
Start standing with both feet hip-width apart and your head facing straight-on. Step one leg forward and rest it into a slight bend, raising both hands over your head in a straight line. Hold for 30 seconds, then switch legs. You should feel this stretch in the back of your legs, primarily in your Achilles area.
11. Frog Pose: Stretch the Inner Thighs
Frog pose is a yoga position that stretches the inner thighs, groin, hips, and even the lower back.
How to do it:
- Start on all fours on the ground, with knees lined with hips and hands under shoulders.
- Gently spread your knees apart so the arches of your feet are flat on the ground or as close as possible.
- You will feel the stretch in your inner thighs and hips.
- Reach one arm to its opposite side, as if weaving, and touch your shoulder to the ground. Reverse the arm motion to bring it back to the start.
- That’s one rep.
- Complete 10 reps on alternating sides, holding for around 30 seconds each.
12. 90/90 Hip Opener: Improve Hip Mobility
The 90/90 hip opener targets the hip flexors and external rotators to improve mobility and relieve tightness.
How to do it:
- Sit with your legs in front of you, bent at 90 degrees with both knees facing the same direction and lie on the ground.
- Keep hands clasped together or facing forward off of the ground.
- After sitting in one direction for 90 seconds, keep heels on the ground and swivel your bent legs across so that knees point in the opposite direction.
- Hold for another 90 seconds. (If needed, bring your elbows to the ground for increased range of motion.)
13. Glute Opener: Stretch the Hips
The glute opener targets the glutes and hips to help relieve tightness that contributes to leg soreness.
How to do it:
- Start by lying on your back with your legs bent and your feet on the ground.
- Bring the left leg to a 90-degree angle and rest it over the top of the right quad.
- Hold this position for 30 seconds.
- Switch legs so the right leg is in a 90-degree bend with the ankle/calf resting on the left quad. Hold this side for another 30 seconds. (You should feel this stretch in your glute, hips, and upper hamstring.)
14. Hamstring Hinge: Target Tight Hamstrings
The hamstring hinge is a dynamic movement that targets the hamstrings to relieve tightness and improve range of motion.
How to do it:
- Start standing with feet hips-width apart, holding a PVC pipe (or similar household item) across your shoulders and upper back or place your hands behind your head.
- Hinge your hips back, keeping knees slightly bent and feet glued to the ground. (You should feel this stretch all along your hamstrings when doing it correctly.)
- Slowly raise to standing. That’s one rep.
- Repeat for 10 reps.
15. Deep Squat Reach: Stretch the Hips and Ankles
The deep squat reach helps relieve tightness in the hips and ankles that can contribute to leg soreness.
How to do it:
- Start standing with feet wider than hips-width apart and hold a PVC pipe (or broom) across your shoulders and upper back, or place your hands behind your head.
- Lower into a deep squat, as low as your range of motion allows.
- Slowly lean to the left side as far as possible without your heels falling off the ground. (If this is too challenging, you can also hold the deep squat position.)
- Slowly lean to the right side as far as possible without your heels falling off the ground. That’s one rep.
- Continue alternating for 10 reps total.
16. Piriformis Stretch: A Deep Glute Stretch
The piriformis is a small muscle located deep in the buttocks. It can often become tight and irritate the sciatic nerve, leading to lower back and leg pain.
How to do it:
- Lie on your back, your knees bent, and your feet flat.
- Place your right ankle on top of your left thigh, then reach through with your right hand and grab hold of your left thigh.
- Pull your left thigh towards you until you feel a stretch in the piriformis muscle of your right leg.
- Hold for 30 seconds, and then repeat on the other side.
17. Child’s Pose (Balasana): Gently Stretch the Back and Hips
A lot of leg pain starts in the hips and lower back. Prolonged sitting is one of the leading causes of this radiating discomfort. The child’s pose from yoga gently stretches your hips and lower back and decompresses your spine, easing the tension that can cause radiating leg pain.
How to do it:
- Kneel on the floor on all fours.
- Gently sit back on your heels while extending your arms in front of you.
- Try to lower your chest to your thighs.
- Hold for 30-60 seconds, and then relax.
18. Supine Leg Inversion: Reduce Leg Swelling
Because of the pull of gravity, blood tends to pool or accumulate in the legs. This can cause swelling and, in some cases, discomfort and pain. Inversion exercises encourage blood to leave the legs, which:
- Helps reduce pressure
- Encourages reoxygenation
- It may alleviate pain.
- It’s also very relaxing!
How to do it:
- Lie on your back next to a wall.
- Place your legs on the wall so they’re supported and vertical.
- Stay in this position for several minutes—3 to 5 is a good place to start.
- Slowly lower your legs and return to your feet.
19. Calf Raise: Strengthen the Calf Muscles
Weak calves are prone to painful injuries and cramps. Nevertheless, being sedentary means your calves may not exercise enough to stay strong. Calf raises are a simple yet effective way to keep your lower leg muscles strong and healthy.
How to do it:
- Stand on the edge of a step so your heels are free to move.
- Hold onto a wall or handrail for balance.
- Straighten your legs and keep them straight throughout.
- Lower your heels down until you feel a stretch in your calves.
- Push up onto your tiptoes.
- Alternate between these two positions for the desired number of reps.
20. Foam Rolling: Roll Away Leg Pain
Foam rolling is less of an exercise and more of a treatment method that can help alleviate leg pain. Its effects include:
- Easing muscle tension
- Increasing blood flow
- Reducing muscle soreness
- Improving range of motion
You can foam roll all your lower body muscles, and foam rollers are cheap and widely available, making this an excellent technique for home exercisers.
How to do it:
- Lie on your front or back so the area you want to treat is in contact with the roller.
- Using your body weight to press down, roll up and down the affected area.
- Continue for 1-2 minutes or until any tension starts to ease.
- Repeat on any affected areas.
21. Thigh Cross: Reduce Lower Back Tension
The thigh cross stretch relieves tightness in the lower back, which can help alleviate leg pain.
How to do it:
- Cross your right leg over the left (and even hook the ankle underneath the left calf).
- Reach out your arms in line with your shoulders and rest your spine against the mat.
- As you exhale, let the legs gently fall to the left, but only as far as they will comfortably go.
- Take 10 slow breaths.
- Come back to the middle and change sides. Repeat on the second side.
22. Cross-Legged Forward Fold: Stretch the Hips and Lower Back
The cross-legged forward fold targets the hips and lower back to relieve tension.
How to do it:
- Rock up to sitting, massaging your back along the way.
- Cross your right leg in front of your left, and if you can, let each heel arrive under the opposite knee so you are very square.
- Relax your sit bones and fold forward from your hips.
- Hold forward for 10 breaths.
- Then sit up slowly, change sides, and repeat with your left leg in front.
23. Knee Fold: Stretch the Hips and Lower Back
The knee fold stretch targets the hips and lower back to relieve tension that can contribute to leg pain.
How to do it:
- Fold your right leg in half so you are kneeling on one shin.
- Toes should be pointing straight back, and your bottom should ideally sit on the floor (if not, use a pillow/blanket under the left bottom).
- Slowly lean back a little to find the stretch.
- If it feels good, you can bend your elbows and lie back more or to the floor.
- Hold for 10 breaths. Come up slowly and change the sides.
24. Happy Baby: Release the Lower Back and Hips
The happy baby stretch targets the hips and lower back to relieve tension.
How to do it:
- For the last release, bend both knees beside your body and hold either the outside edges of your feet or the backs of your knees.
- With your head and shoulders flat on the floor, gently encourage the knees to the floor.
- Hold for 10 breaths and release.
Do this routine post any leg workout you do; it will speed up your recovery, and the longer your muscles are, the faster your stride will be!
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- IT Band Stretch
- IT Band Exercises
- Inner Thigh Stretches
- Cool Down Stretches
- Standing Quad Stretch
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STRETCH. BREATHE. LIVE.
