Stretch Your Leg Soreness and Pain Away

I have arthritis in my left knee. Because of the arthritis, sometimes my calf muscles and the muscles located on the back of my upper legs can become very sore and painful. Even when I take my arthritis pain medicine, my legs may still become sore and painful. This pain can make it difficult to sit for a long period of time. It can also make it almost impossible to get a good night sleep. It makes an individual restless, irritable, and usually miserable. Can anything be done to alleviate this pain?



Yes. Stretching for 5 to 10 minutes can get rid of this pain. However, in order for that to happen, you must do the right type of stretching so that the affected muscles are targeted.



The stretches described below are the ones that work for me. They may not work for everyone. Try them. If they do not work, then try other types of stretches until you find one that works for you. Note: Always see your physician before beginning a new exercise regiment especially if you have been inactive for a long period of time or have a chronic ailment. Also, I am not responsible for any injuries incurred as a result of performing these stretches.



Stretch # 1 targets the muscles on the back of the upper leg, or thigh. You will need a not too tall chair, stool, or you can use steps on a stairway. Stand facing the chair, stool, or steps. Place the heel of your right foot on top of the edge of the chair, stool, or steps. Slightly bend your leg as you slowly lean forward keeping the back straight. Hold this position for 30 seconds to 1 minute. Repeat this same stretch with the left leg. You have completed 1 set of this exercise. Do a second set, beginning again with the right leg. In order to target the back of the thigh, it is very important that you keep your back straight and to slightly bend the legs.



The calf muscles are targeted in Stretch #2. One of the best devices for stretching the calf muscles is an incline-shaped piece of wood. Most people don’t have this sitting around the house. An alternative is to use the steps on a stairway. I am fortunate to have a stairway in my house. I use this all of the time.



You should wear a pair of snickers for this exercise so that your feet do not slip off of the step. Stand facing the step. Use the banister to help you stay balanced. Place the ball of your right foot on the step. Allow the heel to move down below the surface of the step. Push down on the step being sure that the foot does not slip off of the step. Hold this position for 30 seconds to 1 minute. Repeat this procedure with the left foot. Then do another set with the right and left foot.



The last stretching exercise, Stretch #3, targets the quadriceps or front of the thigh and the muscles of the ankle at the same time. I suggest that you don’t try this exercise unless you have been stretching for awhile. This exercise can be done on a couch, on the floor, or in a bed. I prefer the couch because it’s a softer surface.



Lie down on your back with both legs straight. Bend the knee of the right leg. Slightly bend the knee of your left leg so that you can slide the foot of the right leg under it. After sliding the right foot under the left leg, straighten the left leg. Then, reach down with your left arm and grab your right foot pulling it as far as possible toward your butt. Hold this position for 1 to 3 minutes.



Repeat the same procedure for the other leg. I usually do two 5-minute sets for each leg. I promise you. This exercise works if done properly. It can be very relaxing also. Your pain will be gone, and you will feel like a brand new person. Go to abandcardiofitness.com to see a variety of exercise and fitness machines that may fit your needs.