Thigh Pain Exercises

A Thigh of Relief: 4 Thigh Pain Exercises to Relieve Discomfort

Our thighs are the unsung heroes of our legs. They don’t get to show off as much as our feet do, they aren’t as complex as our knees, and they’re not as hip as… our hips. But whether we’re crushing our cardio or simply standing in line, our thighs are at work carrying our upper body weight and keeping us balanced and aligned. 

If you’re experiencing discomfort in your thighs, even getting up from a chair can hurt. We’ve developed a targeted exercise program to help relieve thigh pain and restore flexibility so you can stand up with a smile and jog without the jab. All you need is our Stretching Strap and Midi Foam Roller. Jump to our exercises or keep reading to learn about the thighs and thigh pain.

Eyes on the Thighs

The thighs are the parts of our legs between the hips and knees. They carry most of our body weight, help with balance, and keep our hips and legs in proper alignment. Our thighs are home to the femur, the longest and strongest bone in our body. The thigh bone is part of two joints; the head of the femur and the acetabulum of the pelvis form the hip joint, while the bottom of the femur and the shin bone form the knee. We can bend, rotate, and flex our lower extremities thanks to the thigh muscles. The five muscle groups that make up the thigh are:

The Adductors

The adductors are located along the inner thighs. These muscles help us bring our thighs together and stabilize and balance the pelvis when we walk.

The Hamstrings

The hamstrings run along the backs of the thighs, from the hips to the knees. These muscles help us bend our knees and rotate and extend our hip joints.

The Quadriceps

The quads are at the front of the thighs. These muscles go to work when we straighten our knees.

The Abductors

The abductors are located around the sides of the hips. These muscles help us move our legs away from our body and rotate the legs at the hip joints.

The Hip Flexors

The hip flexors are at the front tops of the thighs near the pelvis. These muscles help us raise our legs toward our upper body.

A Thigh for Help: Why Do I Have Thigh Pain?

Okay, you’ve got an achy feeling or burning sensation in your thighs. Walking hurts, running is a no-no and getting up from a chair makes you wish the world were a giant recliner. Let’s take a look at some common causes of thigh pain. Your discomfort may be because of:

A Muscle Strain

Also called a pulled muscle, a muscle strain happens when the thigh tissue is stretched beyond its normal range or has been overworked, and it tears. You may pull a thigh muscle if you play sports, exercise regularly, or your job is physically demanding.

If you’ve strained a thigh muscle, you may experience pain, bruising, swelling, weakness, or a reduced range of motion. Walking may be difficult, and sitting may be painful.

Arthritis in the Leg

Arthritis is an inflammation of the joints that causes damage to the cartilage and bones. There are over 100 different types of arthritis with different causes. If you have arthritis in your lower back, hips, knees, ankles, or feet, your thighs may feel stiff or weak.

Sacroiliitis (SI Joint Pain)

You have a sacroiliac joint on each side of your lower pelvis. The si joint attaches the pelvis to the lower spine. Sacroiliitis is when one or both joints are inflamed, causing lower back pain that can travel down the legs. ¹⁾ The inflammation may be because of arthritis, an injury, or pregnancy. Sitting or standing for too long can aggravate the pain.

Your thigh pain may be because of a nerve problem. Nerve issues that cause thigh discomfort are:

Meralgia Paresthetica

No, it’s not the name of your nosey neighbour. Also known as Bernhardt Roth syndrome, lateral femoral cutaneous nerve syndrome, or lateral femoral cutaneous neuralgia ²⁾,  meralgia paresthetica happens when the lateral femoral cutaneous nerve, which provides feeling to the skin covering your thigh, is compressed. Wearing tight clothes, pregnancy, obesity, and gaining weight can bring meralgia paresthetica. Your outer thigh may burn, tingle, or feel numb.

Sciatica

Your sciatic nerve starts in your lower back and travels down the back of each leg; it provides feeling to the back of your thighs. If your sciatic nerve is injured or compressed (often because of a herniated disc), your leg may tingle or feel weak or numb.

Get Your Exercise Tools

Visit our online shop to get your Stretching Strap and Midi Foam Roller. While you’re there, take a look around. We’ve got lots of Liebscher & Bracht pain therapy tools waiting to be added to your cart.

Take me to the shop.