{"id":5580,"date":"2023-06-30T11:20:49","date_gmt":"2023-06-30T09:20:49","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=5580"},"modified":"2023-07-07T13:19:06","modified_gmt":"2023-07-07T11:19:06","slug":"exercises","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-cramp\/exercises\/","title":{"rendered":"Leg Cramp Exercises"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_159057119\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row align-middle align-center\"  id=\"row-1105471112\">\n\n\t<div id=\"col-324267667\" class=\"col hide-for-small medium-3 small-6 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover hide-for-small x md-x lg-x y md-y lg-y\" id=\"image_696288051\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-header-image-29062023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Close up of the side of two legs.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-header-image-29062023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-header-image-29062023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-header-image-29062023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-header-image-29062023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_696288051 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-324267667 > .col-inner {\n  padding: 20px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1930830716\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h1 class=\"uppercase\"><span style=\"font-size: 110%;\">How to Get rid of hamstring cramps: pressure points & Stretches<\/span><\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-324463734\">\n\n\t<div id=\"col-811571869\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Body Part:<\/strong><br \/><span style=\"font-size: 140%;\">Leg<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-811571869 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1101458726\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Equipment:<\/strong><br \/><span style=\"font-size: 140%;\">Mini Foam Roller, Stretching Strap, Osteopressure Tool<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1101458726 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1752664907\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Level:<\/strong><br \/><span style=\"font-size: 140%;\">Intermediate<\/span><\/p>\n<div class=\"meter orange nostripes\"><span style=\"width: 55%\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1752664907 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1930830716 > .col-inner {\n  padding: 0 0px 0px 0px;\n  margin: 0px 0px -15px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_159057119 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_159057119 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_159057119 {\n    padding-top: 10px;\n    padding-bottom: 10px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row align-center\"  id=\"row-1185865578\">\n\n\t<div id=\"col-1342808793\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-947609402\">\n\n\t<div id=\"col-1460560257\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-434061833\">\n\n\n\t<div id=\"col-1934376566\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<div class=\"row\"  id=\"row-811897244\">\n\n\n\t<div id=\"col-1099294505\" class=\"col medium-3 small-3 large-3\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1875970930\">\n\t\t<a class=\"\" href=\"#lightbox\" >\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:15px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"106\" height=\"106\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/roland.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Roland Liebscher-Bracht in a white shirt is kindly smiling.\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1875970930 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1099294505 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-827200291\" class=\"col medium-9 small-9 large-9\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<h3 style=\"margin-bottom: 0;\"><span style=\"color: #b5a074; font-size: 80%;\">Roland Liebscher-Bracht<\/span><\/h3>\n<p style=\"line-height: 1.1em; margin-bottom: 0px;\"><span style=\"font-size: 85%;\">Germany\u2019s trusted pain specialist<\/span><\/p>\n<a href=\"#lightbox\" class=\"button secondary is-link is-smaller\"  >\n\t\t<span>Read more<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\n<p>\t<div id=\"lightbox\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p>\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1297480893\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:5px 0px 20px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg\" class=\"attachment-large size-large\" alt=\"Roland &amp; Petra\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-300x225.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1297480893 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t<\/p>\n<h4>THE PAIN SPECIALISTS<br \/>\n<\/h4>\n<p>Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.<\/p>\n<p><a href=\"https:\/\/www.liebscher-bracht.com\/en\/about-us\/founders\/\" class=\"button secondary is-link is-small\"  >\n\t\t<span>More about the founders<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n<\/p>\n<p>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-827200291 > .col-inner {\n  margin: 5px 0px -33px -13px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-434061833 > .col > .col-inner {\n  background-color: rgb(243, 243, 243);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-70669419\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-689236793\">\n\n\n\t<div id=\"col-293925990\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(249, 249, 249);\" >\n\t\t\t\n\t\t\t\n\n<p class=\"uppercase\"><a style=\"color: #595d4e;\" href=\"#download\" data-wplink-edit=\"true\"><span style=\"font-size: 120%;\"><strong>Subscribe to The Pain Relief Advisor<\/strong><\/span><\/a><\/p>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1320849044\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"536\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg\" class=\"attachment-large size-large\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1320849044 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n<p><span data-text-color=\"primary\">Sign up for our free newsletter & get expert pain management content delivered to your inbox every two weeks.<\/span><\/p>\n\n<a href=\"#download\" class=\"button primary\"  >\n\t\t<span>Subscribe now<\/span>\n\t<\/a>\n\n\n<p>\t<div id=\"download\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p><strong><span data-text-color=\"primary\">Over 2.5 million people worldwide are using Liebscher & Bracht\u2019s exercises to manage their pain themselves. Soon you\u2019ll be one of them.<br \/>\nSign up for our newsletter, The Pain Relief Advisor, and get expert pain management content delivered to your inbox every two weeks.\n<\/p>\n<p><\/span><\/strong><\/p>\n<p>Just fill in the fields below and click \u201cSubscribe.\u201d<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><br \/>\t<\/div>\n\t\n\t<\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-293925990 > .col-inner {\n  padding: 10px 10px 0px 10px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1981866291\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(242, 242, 242);\" >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-cramp\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fleg-cramp%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2023%2F06%2Fhow-to-get-rid-of-hamstring-cramps-featured-image-29062023-liebscherbracht.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fleg-cramp%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fleg-cramp%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1981866291 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1894582211\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><span style=\"font-weight: 400;\">You\u2019re in a sleep so deep and luxurious it feels like your pillow has cast a spell. Ah, sweet slumber. Suddenly \u2014 <\/span><i><span style=\"font-weight: 400;\">ouch! <\/span><\/i><span style=\"font-weight: 400;\">A searing pain in the back of your leg jolts you awake.<\/span><i><span style=\"font-weight: 400;\"> What\u2019s that?<\/span><\/i><span style=\"font-weight: 400;\"> A <strong>hamstring cramp<\/strong>, that\u2019s what. The spell breaks. You sit up. You grab the back of your thigh. You\u2019re wide awake at an hour when you should be halfway through your forty winks. You punch your pillow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong> Unfortunately, this is the most common time for hamstring cramps to strike: when you\u2019re asleep.<\/strong> But it\u2019s not just sleepers who suffer. Professional athletes and dedicated exercisers can fall prey to these nasty knots when they\u2019re awake. If hamstring cramps are killing your shut-eye, ruining your run, or putting the kibosh on your workout, our pressure point therapy and stretches for hamstring cramps can help. You\u2019ll need our Mini Foam Roller, Stretching Strap and the spherical handle from our Osteopressure tool set with the pointed attachment for the routine. If you\u2019re the sporty type, using our program as a warm-up can help prevent hamstring cramps. <a href=\"#video\">Jump to our routine<\/a> to untie the knot, or keep reading to learn more about hamstring cramps.<\/span><\/p>\n<h2>What are the Hamstrings?<\/h2>\n<p><span style=\"font-weight: 400;\">Your hamstrings are a group of three muscles (the bicep femoris, semimembranosus, and semitendinosus) at the back of your thigh. The hamstring muscles begin at your hip, travel down your thigh, and insert into your knee joint. The hamstrings are set in motion when you flex your knee or extend or rotate your hip. This trio of muscles helps you walk, run, squat, climb, and dance.<\/span><\/p>\n<h2>What is a Muscle Cramp?<\/h2>\n<p><span style=\"font-weight: 400;\">A muscle cramp is an involuntary contraction or spasm of the muscle. Also known as a charley horse, muscle cramps are sneaky; they happen suddenly and unexpectedly. When a hamstring muscle contracts, you\u2019ll feel a mild muscle tightness at the back of your leg, followed by a sharp pain. The muscle may feel like a stiff knot under your skin. Hamstring cramps can last up to 10 minutes; afterwards, the area may feel tender.\u00a0<\/span><\/p>\n<h2>What Causes Hamstring Cramps?<\/h2>\n<h3><span style=\"font-weight: 400;\">Hamstring cramps might suddenly turn up because:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re dehydrated. If you are physically active (especially outside when it\u2019s hot) and don\u2019t drink enough H2O, you\u2019re not replacing all the electrolytes you\u2019re sweating out. Losing electrolytes can make your nerves overly sensitive and cause muscle cramping.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ve strained a muscle. If you don\u2019t warm up properly before exercising or playing a sport, or you overdo a physical activity, you&#8217;re at risk of muscle strain. Tight muscles are susceptible to cramping.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re mineral deficient. You might be hit with a hamstring cramp if you aren\u2019t getting enough calcium, potassium and magnesium.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Additional risk factors are:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age. As we get on in years, we lose muscle mass. Muscles stress more easily in our golden years.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain health conditions. You may get hamstring cramps if you have diabetes, thyroid or liver disorders, or nerve compression.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy. Leg cramps are common among people who are pregnant. <\/span><i><span style=\"font-weight: 400;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-1\">1)<\/a><\/sup><\/span><\/i><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sometimes, what brings on these cramps that cramp your style is a complete mystery.<\/span><\/p>\n<div class=\"row\"  id=\"row-422098852\">\n\n\t<div id=\"col-353576586\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_724479088\">\n\t\t<a class=\"\" href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/pain-free-package\/?itm_medium=bild&#038;itm_source=encyclopedia-subpage&#038;itm_campaign=en.roi.foam-roller-pain-free-package-&#038;itm_content=compendium-leg-cramp-exercises&#038;itm_term=introduction\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Photo of Liebscher &amp; Bracht&#039;s pain-relieving products.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_724479088 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-164652384\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3>No tools? No problem.<\/h3>\n<p>Visit our shop and get all the tools you need for our exercises. While you&#8217;re there, take a look around. We&#8217;ve got lots of pain-relieving tools and products waiting to be added to your cart.\u00a0<\/p>\n<a href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/pain-free-package\/?itm_medium=button&#038;itm_source=encyclopedia-subpage&#038;itm_campaign=en.roi.foam-roller-pain-free-package-&#038;itm_content=compendium-leg-cramp-exercises&#038;itm_term=introduction\/\" target=\"_blank\" class=\"button primary lowercase\" rel=\"noopener\"  style=\"border-radius:99px;\">\n\t\t<span>Take me to the shop.<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row row-collapse align-equal align-center newsletter-hidden\"  id=\"row-1900161627\">\n\n\t<div id=\"col-1185408301\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2><a id=\"video\"><\/a>Exercises for Hamstring Cramps<\/h2>\n<p><span style=\"font-weight: 400;\">To maximize the benefits of our routine for hamstring cramps, exercise intensely and intelligently. Challenge yourself to stretch and press at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not stretch or pressto the point that your breaths become short and shallow or you find that you\u2019re holding your breath or clenching your teeth.<\/span><\/p>\n<div class=\"videoWrapper\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/K3gH-XtOkMg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-1980084421\">\n\n\t<div id=\"col-33343055\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1314942380\">\n\n\t<div id=\"col-1954853436\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 class=\"uppercase\" style=\"text-align: center;\">Step 1 \u2014 Sitting Hamstring & Calf Stretch<\/h3>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1954853436 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1126695256\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_531360065\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-1-29062023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is sitting on the floor with her legs bent, she&#039;s pulling the toes of her right foot back.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-1-29062023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-1-29062023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-1-29062023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-1-29062023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_531360065 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_2063752175\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-2-29062023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is stretching her right leg with a stretching strap while Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-2-29062023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-2-29062023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-2-29062023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-2-29062023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_2063752175 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-282529808\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<ul>\n<li><span style=\"font-weight: 400;\">Sit on the floor with your legs straight in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your legs toward you from your heels until they\u2019re bent at a 90\u00b0 angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the ball of your foot of the affected leg and pull it back as far as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for about 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the Stretching Strap around the ball of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the Stretching Strap back and slowly extend your leg until your knee is locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the Mini Foam Roller under your heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch in your hamstring and calf muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On each exhale, intensify the stretch by pulling your foot further back. Make sure your back is straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release your foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other leg if necessary.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-2015020391\">\n\n\t<div id=\"col-234164777\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 class=\"uppercase\" style=\"text-align: center;\">Step 2 \u2014 osteopressure for the knee<\/h3>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-234164777 > .col-inner {\n  margin: 25px 0px -25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1420808443\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1931702584\">\n\n\t<div id=\"col-1053388607\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_84703974\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-3-29062023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Two hands are pressing against the side of a knee.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-3-29062023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-3-29062023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-3-29062023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-3-29062023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_84703974 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-753867092\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p id=\"exercise2-1\"><strong>Part 1<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten both legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your fingers along the outside of your affected leg next to your knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your fingers down until you feel a broad bone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the spherical handle against the bone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the pressure decreases, increase or press the bone from a slightly different angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1539910916\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_2132023164\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-4-29062023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A hand is pressing against the inside of a knee.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-4-29062023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-4-29062023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-4-29062023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-4-29062023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_2132023164 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-213751559\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p id=\"exercise2-2\"><strong>Part 2<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press along the inside of your leg next to your knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your fingers down until you feel a broad bone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the spherical handle directly onto the bone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you feel the pressure decrease, increase or alter the angle slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat parts 1 and 2 on the other leg if necessary.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-1015113325\">\n\n\t<div id=\"col-1701760461\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 class=\"uppercase\" style=\"text-align: center;\">Step 3 \u2014 lower leg stretch<\/h3>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1701760461 > .col-inner {\n  margin: 25px 0px -25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-625275464\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1759979640\">\n\n\t<div id=\"col-1462994811\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_703927833\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-5-29062023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is sitting back on her heels while Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-5-29062023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-5-29062023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-5-29062023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-5-29062023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_703927833 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1960981644\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get down on your hands and knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your shins and the tops of your feet against the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back on your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 to 2.5 minutes.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Don\u2019t sit back on your heels if this position hurts your knees. Bring your buttocks as far back as you can and press your heels with your hands so the tops of your feet are flat against the floor.\u00a0<\/span><\/i><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-33343055 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-895799930\">\n\n\t<div id=\"col-1547867803\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-1653594619\">\n\n\t<div id=\"col-891657298\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 class=\"uppercase\" style=\"text-align: center;\">Step 4 \u2014 standing hamstring stretch<\/h3>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-891657298 > .col-inner {\n  margin: 25px 0px -25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1485925293\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-566374365\">\n\n\t<div id=\"col-273166523\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_132559460\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-6-29062023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is standing with her left leg in front of her bending at the knees while Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-6-29062023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-6-29062023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-6-29062023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-6-29062023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_132559460 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_567621576\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-7-29062023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is standing with her right leg behind her, her left leg is bent slightly. Roland Liebscher-Bracht is looking on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-7-29062023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-7-29062023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-7-29062023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/06\/how-to-get-rid-of-hamstring-cramps-7-29062023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_567621576 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1017017030\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong>Part 1<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Point your right foot forward and bend both knees until you feel a stretch through your right calf and into your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be careful not to move your hips. Your thigh should form a straight line with your trunk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 to 2.5 minutes.<\/span><\/li>\n<\/ul>\n<p><strong>Part 2<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your right leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your hips forward and down until you feel a stretch down the back of your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On each exhale, intensify the stretch by moving your hips further forward and down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the stretch reaches peak intensity, hold for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat both parts of the stretch on the other leg.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h3>Recommendation for Our Exercises<\/h3>\n<p><span style=\"font-weight: 400;\">If you get hamstring cramps regularly, do our exercises 6 days a week and leave one day for rest. If you exercise regularly, or your hobby requires a lot of physical activity, use our routine as a warm-up before you get your muscles moving.\u00a0<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1547867803 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1270921043\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n<div id=\"footnotes\" class=\"hac-scroll-to\"><div id=\"lnb-footnotes-container\"><h3 class=\"lnb-footnotes-title-h3\"><span class=\"lnb-foonotes-title\">Sources & Studies<\/span><\/h3><div class=\"lnb-footnotes-content \"><ul><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-1\">&uarr;1<\/a> Luo, L., Zhou, K., Zhang, J., Xu, L., & Yin, W. (2020). Interventions for leg cramps in pregnancy. The Cochrane database of systematic reviews, 12(12), CD010655. https:\/\/doi.org\/10.1002\/14651858.CD010655.pub3.<\/li><\/ul><\/div><\/div><\/div>\n\n\t<section class=\"section\" id=\"section_322971189\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-1865985549\">\n\n\n\t<div id=\"col-644668894\" class=\"col medium-3 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-show=\"show-for-small\">Fight Pain with Information.<\/h2>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_174356602\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg\" class=\"attachment-original size-original\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_174356602 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1581701170\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"uppercase\" >Subscribe to The Pain Relief Advisor<br \/>\n<\/h3>\n<p>Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we\u2019ll deliver follow-along videos and articles to your inbox.\n<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1581701170 > .col-inner {\n  margin: 0px 0px -50px 0px;\n}\n@media (min-width:550px) {\n  #col-1581701170 > .col-inner {\n    margin: 0px 0px -50px 0px;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_322971189 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(245, 245, 245);\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\n\t<section class=\"section\" id=\"section_1099463959\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row\"  id=\"row-139559516\">\n\n\t<div id=\"col-1831732260\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>If you have hamstring cramps, you might also be interested in:\u00a0<\/h2>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-167555150\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-cramp\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/leg-cramps-11092020.jpg\" class=\"attachment- size-\" alt=\"A woman is holding her aching calves.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/leg-cramps-11092020.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/leg-cramps-11092020-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/leg-cramps-11092020-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/leg-cramps-11092020-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3 data-text-color=\"secondary\"><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-cramp\/\" target=\"_blank\" rel=\"noopener\">Leg Cramps: Causes & Treatment<\/a><\/h3>\n<p>Our Encyclopedia Article includes all you need to know about the causes and symptoms of leg cramps and additional relief exercises.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-cramp\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Become a Leg Cramp Expert<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1366094493\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/tight-calves\/exercises\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"How to release tight calves.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/how-to-release-tight-calve-muscles-header-image-25012022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/tight-calves\/exercises\/\" target=\"_blank\" rel=\"noopener\">How to Release Tight Calves<\/a><\/h3>\n<p>If our calf muscles are tight, it can interfere with our ability to move and impact our quality of life. Loosen tight calves with this targeted 8-minute stretching routine.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/tight-calves\/exercises\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Crush Calf Pain Now<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1804478533\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-pain\/exercises\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"Close up of a woman grasping her calf and shin.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-header-image-15022022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-pain\/exercises\/\" target=\"_blank\" rel=\"noopener\">Leg Pain Exercises<\/a><\/h3>\n<p>Leg pain can impact the simplest to the most complex of our movements. This relief routine covers your entire leg, from the tops of your toes to the tips of your hips.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-pain\/exercises\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Relieve Your Leg Pain<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1099463959 {\n  padding-top: 70px;\n  padding-bottom: 70px;\n  background-color: #f5f1e9;\n}\n<\/style>\n\t<\/section>\n\t\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":21550,"parent":5898,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-5580","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/5580","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=5580"}],"version-history":[{"count":58,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/5580\/revisions"}],"predecessor-version":[{"id":21562,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/5580\/revisions\/21562"}],"up":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/5898"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media\/21550"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=5580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}