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Exercises For leg pain
Body Part:
Legs
Equipment:
Foam Rollers, Stretching Strap, Osteopresssure Tool
Level:
Beginner
Keep Your Lower Limbs Limber with Our Exercises for Leg Pain
Fascinating fact: the average human being walks 75,000 miles in their lifetime, a distance which is equal to walking around the world 3 times. This is a feat that wouldn’t be possible without those lengthy limbs we call our legs. These active appendages are a marvel of human anatomy; in addition to walking, our legs help us run, jump, climb, stand up, sit down, dance, and support our entire body weight.
We use our legs everyday. When we experience leg pain, it can impact the simplest to the most complex of our body’s movements. Leg pain can be brought on by a specific condition, or have a more general cause like overwork, or wear and tear. The source of your discomfort may also be the result of an injury to your leg muscles, bones, joints, tendons, or ligaments.
Our exercises for leg pain are a thorough routine that cover the entire limb, from the tops of your toes to the tips of your hips and everything in between. This routine may help relieve joint pain and muscle tension, increase your flexibility and range of motion, and may improve your stability and balance.
To perform our leg pain relief exercises, you’ll need our Foam Roller Set, Stretching Strap, and our Osteopressure Tool with the spherical handle and the soft flat top attachment. Watch our video to follow along with Roland Liebscher-Bracht or check out the step-by-step instructions below.
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Your Personal Pain Scale
While you are exercising, pay attention to your personal pain scale. This is your body's gauge that measures the intensity at which you exercise from 1 to 10.
One would be like pushing your finger into your forehead. You'd feel a little pressure, but that's it. You've gone above a 10 if your breathing becomes irregular or you feel yourself tense up. For each exercise, aim for an intensity between 8 and 9. If you find that you are experiencing pain that's higher than 9, reduce the intensity so you can continue exercising without pain.
Part 1: Foam Roll Massages
Exercise 1: Sole Foam Roll Massage
For this exercise, you’ll need our mini foam roller. For best results, roll slowly. This massage should take about 2 minutes.
- For your starting position, stand straight with the mini foam roller in front of your foot.
- Grab the mini foam roller with your toes. Apply enough pressure so that you’re between 8 and 9 on your personal pain scale.
- Keeping your heel on the floor, roll in the direction of your heel.
- When you reach the middle of your foot, bring your knee in slightly to roll the inside edge of your foot.
- Continue rolling. When your toes reach the floor, claw until the roller reaches the edge of your heel.
- Finish and repeat on the other foot.
Exercise 2: Calf & Thigh Foam Roll Massage
For this exercise, you’ll need our midi foam roller.
- Sit on the floor with your legs straight in front of you.
- Place the midi foam roller under your foot so that your heel is resting in the groove.
- Press your leg into the midi foam roller until you reach between 8 and 9 on your personal pain scale.
- Slowly push yourself forward so that you are rolling in the direction of your buttocks.
- Keep your leg straight and roll for 2 minutes.
- When you reach the top of your buttocks, you’ve finished.
- Repeat on the other leg.
Part 2: Stretches
Exercise 3: Standing Hamstring Stretch
For this exercise, you’ll need our midi and maxi foam roller.
- Stand the maxi foam roller upright and place the midi foam roller perpendicular to it at a distance of about 30cm.
- Stand so that just your toes are on the midi foam roller and your heels are on the floor.
- Lean forward, place both hands on the maxi foam roller for support, and straighten your legs.
- You’ll feel a stretch along your hamstring muscles and calf muscles.
- Intensify the stretch by bending further down and arching your back slightly.
- When you reach between 8 and 9 on your personal pain scale, hold for 2 minutes.
- Slowly leave the position.
Exercise 4: Stretch for the Upper Leg
For this exercise, you’ll need our midi foam roller and the stretching strap.
- Sit on the floor and place the stretching strap around the forefoot of both feet.
- Lie on your stomach and place the midi foam roller under your knees.
- Press your groin into the floor and pull the stretching strap toward you.
- You’ll feel a stretch along your thigh muscles.
- To intensify the stretch, pull your feet closer to your buttocks. Make sure your groin stays on the floor.
- When you reach between 8 and 9 on your personal pain scale, hold the stretch for 2 minutes.
- Slowly come out of the position and finish.
PART 3: OSTEOPRESSURE
Exercise 5: Pelvic Osteopressure
For this exercise, you’ll need the Osteopressure spherical handle with the soft flat top attachment.
- Lie on your back.
- Press your fingers along the edge of your pelvis toward your groin.
- Stop when you find a small bump under your skin.
- Press the spherical handle straight down onto the area.
- Press until you reach between 8 and 9 on your personal pain scale and hold for about 1 minute.
- Repeat on the other side of your pelvis.
TLLC: Tender Loving Leg Care
Perform our exercises for leg pain 6 days a week for a 3 week sprint. When the pain begins to subside, you can adjust the frequency of your exercises.
Is Your Leg Pain Caused By a Specific Condition? We’re Here to Help.
Check out Leibscher and Bracht’s Compendium of Exercises. You’ll find pain-relieving home exercise routines just like this one for everything from Achilles tendinitis to spinal stenosis.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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