Why Does My Leg Shake When I Stretch? How Can I Stretch More Safely?

Stretching is essential for increasing flexibility. Sometimes it comes with weird or uncomfortable sensations, like when your leg shakes when you stretch. This sudden leg shaking can spark fear and raise questions about safety, like, "Is it okay to keep stretching?" or "Will my leg stop shaking?" Understanding why your leg shakes when you stretch can help you pull more safely and effectively without discomfort or fear of injury. How to measure flexibility? This article will help you achieve your goals by breaking down the causes of this phenomenon and what you can do to stop it.

Pliability’s mobility app can help you reach your flexibility goals confidently and without pain, so you can stop worrying about why your leg shakes when you stretch. With guided routines tailored to your unique needs and preferences, you'll build the strength and control to improve your flexibility and reduce unwanted side effects, like leg shaking. 

Why Does My Leg Shake When I Stretch?

Leg shaking or trembling during a stretch can feel perplexing. I remember the first time it happened to me. One moment, I was easing into a nice stretch, and the next, my legs trembled like a leaf in the wind. It's a strange sensation, isn't it? At first, I thought it was just my muscles being a bit dramatic. But as it turns out, there's more to this phenomenon than meets the eye.

Why Shaking Happens During Deep Stretching

We talked with expert Dr. Dave Tilley, DPT, gymnastics coach, and founder of Shift Movement Science and Gymnastics Education, to better understand why it’s common to experience shaking in a deep stretch.

There isn’t much clear research or evidence regarding shaking and flexibility, but most people agree that it tends to involve the muscles being forced to move or contract in larger-than-normal motions.

Nervous System’s Role in Muscle Shaking During Stretching

One line of thought is that as a muscle, tendon, or ligament gets stretched to the perceived end range of motion, the nervous system tends to put the brakes on due to threat detection. Shaking is a protective mechanism that helps prevent tissue damage.

Another line of thought is that because the body isn’t used to those ranges of motion, the nervous system can’t control the muscle well and starts to freak out a bit. Again, there is a lot of theory, but it is based on some solid neuroscience on muscle function.

The Stretch Reflex: Your Body's Protective Mechanism

The scientific term for the theory that muscles contract when exposed to a wider than normal range of motion is the myotatic reflex, or the "stretch reflex!" 

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The stretch reflex is a contraction triggered by stretching within the muscle. When the nerve activity of the targeted area increases, it puts into play "alpha motor neuron activity, causing the muscle fibers to contract and thus resist the stretching." (When you do a passive relaxed stretch such as in yoga and try to force stretch, meaning go deep beyond your comfort level, the muscles are not going to respond well and there's going to be what is known as a "stretch reflex."

Understanding the Stretch Reflex and Muscle Shaking

The stretch reflex is why most people's muscles shake during a stretching workout.) So, what happens during a stretch reflex? The muscles contract and do not want to allow the stretch to go deeper. The harder you pull, the more the muscles contract. When they contract as much as possible, they begin to shake!

The same thing happens when you do a stretching exercise. During a stretching exercise, your muscles contract, and you're trying to stretch them, but they're trying to contract. This has always been my issue with relaxed stretching. They are good for many things, but not so great for flexibility gains.

How to Manage Leg Shaking During Stretches

When your muscles start shaking, we recommend two options:

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• Maintaining the current intensity (as long as it doesn't cause any pain)
• Slightly decreasing the intensity (backing off a little bit)

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The goal is to challenge yourself but to prevent overtraining and unnecessary stress. Increase the intensity incrementally to build sustainable changes in your body (flexibility that'll stick with you for the long run!). If you dial up the intensity too much, you might put yourself at risk for injury and overuse.

Listening to Your Body While Stretching

The most important thing to consider is how your body is feeling while you stretch. Feeling sharp, sudden pain? It's time to back off. Feeling uncomfortable but able to manage the sensations and relax your nervous system? Then you're good. Just continue taking steps towards greater intensity slowly and with control.

Other Causes of Shaking During Stretching

There are a few other causes of shaking that you should consider. Keep these in mind and identify if the shaking is part of a regular training process, or if you might need to adjust your schedule a little (and pass on that afternoon coffee before you hit the mat!).

Overstretching

Receptors called muscle spindles monitor the degree of stretch experienced by muscles. When a muscle is stretched too far, too fast, or to its flexibility limit, the muscle spindles cause it to contract. This contraction can manifest as muscle shaking.

To prevent this, move slowly and gradually into your stretches. If your muscles begin to shake, reduce the stretch slightly until the shaking subsides.

Caffeine

Have you ever had a cup of coffee on an empty stomach and felt slightly shaky? Too much caffeine from coffee, tea, chocolate, or another source can leave you feeling a little woozy in your workout (especially when you get your hips above your head in a downward dog or another inverted pose!). If it’s not the stretch reflex making you shake, it might be your caffeine consumption.

Muscle Fatigue

Muscle fatigue is a common cause of tremors after exercise. During physical activity, the central nervous system (CNS) fires motor units to contract muscles. A motor unit consists of a motor neuron and muscle fibers.

The firing of motor units provides force for your muscles. But the longer you work out, the more these signals slow down and become less intense. These changes can make your muscles rapidly alternate between contractions and relaxations, resulting in tremors.

Muscle Fatigue and Its Effects on Shaking

Your CNS can also lose its ability to move your muscles forcefully. This can lead to fatigue, which may cause shaking or twitching. Other signs of muscle fatigue include:

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• Weakness
• Soreness
• Low energy levels

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If you have muscle fatigue, it usually means you’ve worked your muscles to their max. That’s why you’re more likely to develop fatigue if you’ve challenged yourself with a more demanding workout. But sometimes, it might mean you’ve pushed yourself too hard. If you’re in pain or unable to finish your workout, try reducing the intensity of your exercise.

Holding a Muscle in One Position

Shaking can happen when you keep a muscle in one position for a long time. You may have experienced this while doing planks or a barre workout. This is due to the activity of motor units. Some motor units in your muscles are only used for powerful movements.

When you hold a muscle in place for a long time, these motor units are activated to provide more force. This can result in shaking. Typically, you’ll experience tremors when the muscles are being worked on. For example, your arms and core may shake during or after planks. The same thing may happen when you lift and hold a heavy dumbbell.

Low Blood Sugar

Your muscles use glucose for fuel. When you work out, your glucose levels can deplete, especially if you exercise at a vigorous pace or for a long time. This can lead to low blood sugar, also known as hypoglycemia. Without enough fuel, your muscles may begin to shake. You might also experience:

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• Fatigue
• Hunger
• Headache
• Dizziness
• Confusion
• Irritability
• Weakness
• Fast heartbeat

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Dehydration

Staying hydrated is essential for maintaining balanced electrolyte levels. Electrolytes control the function of your nerves and muscles. Intense activity can cause you to sweat heavily and lose water.

The same goes if you exercise outdoors on a hot day. If you sweat too much and become dehydrated, you may experience muscle twitching and cramps. This can feel like shaking. Other symptoms of dehydration can include:

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• Fatigue
• Thirst
• Dark urine
• Reduced urination‍
• Headache
• Dizziness
• Weakness
• Confusion

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Nutritional Imbalance

The contractions in your muscles are partially regulated by chemicals called electrolytes. These electrolytes ensure that your muscle fibers contract and relax efficiently. Sweating, dehydration, or a poor diet can cause your body to be low in electrolytes, which may cause your muscles to shake while you stretch and even cramp up.

One of the main electrolytes responsible for muscle contractions is potassium, which is commonly found in bananas. Eating a well-balanced diet rich in vegetables and fruit and drinking enough water helps ensure your body is adequately supplied with potassium and the other all-important electrolytes.

Muscle Cramps

Muscle cramps are another common reason for leg shaking during stretches. When a muscle cramp occurs, it causes sudden, involuntary contractions that can lead to trembling sensations. It's like an unexpected guest crashing the party! Cramps often happen due to dehydration or overexertion.

Still, they can also be linked to prolonged inactivity followed by sudden movement, like jumping straight into an intense stretch after sitting for hours. Learning how to warm up before stretching helps mitigate this issue significantly.

Stretching Techniques

The way one stretches can also influence whether legs shake uncontrollably during the process. Static stretches, holding a position for an extended period, can sometimes lead to shaking more than dynamic stretches that involve movement. I've noticed that my legs tend to respond with those little shakes when I hold certain positions too long without gradual progression into deeper stretches.

This could be because static stretching puts more strain on already fatigued muscles than dynamic movements that allow for gradual engagement. Incorporating varied stretching techniques into my routine has helped reduce this occurrence significantly. It's all about finding what works best for me!

Underlying Health Conditions

In some cases, underlying health conditions could be at play when experiencing leg shakes during stretching sessions. Conditions such as multiple sclerosis or peripheral neuropathy might manifest through unusual muscle responses like trembling.

If leg shaking becomes frequent or severe enough to cause concern, seeking medical advice is always a good idea. Consulting with healthcare professionals allows one to rule out serious issues and gain peace of mind regarding any physical symptoms experienced during exercise.

Related Reading

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• Why Do I Keep Getting Injured
• How to Prevent Soreness After Leg Day
• Why Am I So Inflexible
• Why Are My Hips So Tight

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How Can I Prevent My Legs From Shaking When I Stretch?

Leg shaking after exercise can sound alarm bells for some. In many cases, it’s not serious and will resolve quickly. It may even be prevented with the proper practices. It’s also possible to avoid post-exercise tremors before they happen. Here’s how:

Fuel Up Before Your Workouts to Reduce the Chances of Shaking

Shaking can occur when your muscles tire and are low on energy. Eating a pre-workout meal can give your body enough fuel before you start exercising. Aim to consume a pre-workout meal 2 to 3 hours before your workout.

Limit Caffeine Before Exercise to Keep Your Body Calm

If you’re sensitive to caffeine, reduce or avoid it before exercise. Caffeine can increase your anxiety levels and make your workouts feel harder, which may lead to excessive post-exercise shaking.

Warm Up and Cool Down to Reduce Shaking and Soreness

Leg shaking can feel uncomfortable and may make you worry about your health. To reduce the chances of it occurring, warm up before exercise to prepare your muscles for movement. Cool down when you’re done to promote recovery and reduce soreness and fatigue.

Prepare a Post-Workout Meal in Advance to Refuel Your Muscles

If you prepare a meal beforehand, you can quickly and easily refuel your muscles after working out. This will help reduce your risk of post-exercise shaking.

Hydrate Before, During, and After Exercise to Reduce the Risk of Shaking

Drinking fluids throughout the day can help reduce your risk of dehydration. Increase your fluid intake if you exercise outdoors in hot weather or do a strenuous workout.

When to Seek Help for Shaking After Exercise

In most cases, post-workout shaking isn’t severe. But if you notice any of the following symptoms, get medical help:

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• Prolonged shaking
• Difficulty breathing
• Dizziness
• Vomiting
• Fainting
• Seizures

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Related Reading

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• Why Can't I Straighten My Arm After Working Out
• Why Are My Hamstrings So Tight
• Fitness Assessment
• How Flexible Are You
• Sit and Reach Flexibility Test

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

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• Improve flexibility
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Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to complement your fitness routine and help you move better. 

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• Ankle Mobility Test
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• How to Test Hip Mobility
• Mobility Test for Adults
• Shoulder Flexibility Test

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