{"id":5868,"date":"2021-04-12T19:13:28","date_gmt":"2021-04-12T17:13:28","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=5868"},"modified":"2023-03-01T15:05:18","modified_gmt":"2023-03-01T14:05:18","slug":"exercises","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/leg-pain\/exercises\/","title":{"rendered":"Leg Pain"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_1520129373\">\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-659823288\">\n\n\t<div id=\"col-2135550101\" 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_1244130384\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:56.25%;\">\n\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-large size-large\" 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\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1244130384 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2135550101 > .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-205076532\" 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<p style=\"margin-bottom: 5px;\" data-text-color=\"success\">\u00a0<\/p>\n<h1 class=\"uppercase\"><span style=\"font-size: 110%;\">Exercises For leg pain<\/span><\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-1713427921\">\n\n\t<div id=\"col-340406094\" 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%;\">Legs<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-340406094 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-152419526\" 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%;\">Foam Rollers, Stretching Strap, Osteopresssure Tool<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-152419526 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1237935848\" 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%;\">Beginner<\/span><\/p>\n<div class=\"meter orange nostripes\"><span style=\"width: 33.3%\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1237935848 > .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-205076532 > .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_1520129373 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_1520129373 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_1520129373 {\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-903510860\">\n\n\t<div id=\"col-2023922475\" 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-432656643\">\n\n\t<div id=\"col-1307805254\" 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-1020862071\">\n\n\n\t<div id=\"col-1762551487\" 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-1926366188\">\n\n\n\t<div id=\"col-1610513149\" 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_996312226\">\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_996312226 {\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-1610513149 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1647109267\" 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_1964819714\">\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_1964819714 {\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-1647109267 > .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-1020862071 > .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-1028572963\" 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-1753583008\">\n\n\n\t<div id=\"col-1851822841\" 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_1522807300\">\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_1522807300 {\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-1851822841 > .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-855254497\" 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-pain\/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-pain%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2022%2F02%2Fexercises-for-leg-pain-featured-image-15022022-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-pain%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-pain%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-855254497 > .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-1288094623\" 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<h2>Keep Your Lower Limbs Limber with Our Exercises for Leg Pain<\/h2>\n<p><span style=\"font-weight: 400;\">Fascinating fact:<strong> the average human being walks 75,000 miles in their lifetime<\/strong>, a distance which is equal to walking around the world 3 times. This is a feat that wouldn\u2019t be possible without those lengthy limbs we call our legs. These active appendages are a marvel of human anatomy; <strong>in addition to walking, our legs help us run, jump, climb, stand up, sit down, dance, and support our entire body weight.\u00a0<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">We use our legs everyday. When we experience leg pain, it can <strong>impact the simplest to the most complex of our body\u2019s movements.<\/strong> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our exercises for leg pain are<strong> a thorough routine that cover the entire limb, from the tops of your toes to the tips of your hips and everything in between.<\/strong> This routine may help relieve joint pain and muscle tension, increase your flexibility and range of motion, and may improve your stability and balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform our leg pain relief exercises, you\u2019ll need <a  href=\"https:\/\/shop.liebscher-bracht.com\/en\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.roi.encyclopedia-of-pain-leg-pain-exercises-\"  dpc-external=\"true\"  target=\"_blank\" >our Foam Roller Set, Stretching Strap, and <\/a><a  href=\"https:\/\/shop.liebscher-bracht.com\/en\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.roi.encyclopedia-of-pain-leg-pain-exercises-\"  dpc-external=\"true\"  target=\"_blank\" >our Osteopressure Tool<\/a><a  href=\"https:\/\/shop.liebscher-bracht.com\/en\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.roi.encyclopedia-of-pain-leg-pain-exercises-\"  dpc-external=\"true\"  target=\"_blank\" > with the spherical handle and the soft flat top attachment.<\/a> Watch our video to follow along with Roland Liebscher-Bracht or check out the step-by-step instructions below. <\/span><\/p>\n<div class=\"row\"  id=\"row-492261210\">\n\n\t<div id=\"col-113792597\" 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_1616953633\">\n\t\t<a class=\"\" href=\"https:\/\/shop.liebscher-bracht.com\/en\/?itm_medium=bild&#038;itm_source=encyclopedia-of-pain&#038;itm_campaign=en.roi.encyclopedia-of-pain-leg-pain-exercises-\" target=\"_blank\" rel=\"noopener\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/liebscherbracht-toolset-1.jpg\" class=\"attachment-large size-large\" alt=\"Close up of Liebscher &amp; Bracht&#039;s pain-relieving tools.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/liebscherbracht-toolset-1.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/liebscherbracht-toolset-1-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/liebscherbracht-toolset-1-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/liebscherbracht-toolset-1-768x768.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_1616953633 {\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-612990133\" class=\"col medium-5 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3>Get your tools in our online shop.<\/h3>\n<p>You can buy everything you need for our exercises in our online shop. Check it out. We\u2019ve got lots of pain-relieving tools and products waiting to be added to your cart.<\/p>\n<a href=\"https:\/\/shop.liebscher-bracht.com\/en\/?itm_medium=button&#038;itm_source=encyclopedia-of-pain&#038;itm_campaign=en.roi.encyclopedia-of-pain-leg-pain-exercises-\" target=\"_blank\" class=\"button primary lowercase\" rel=\"noopener\"  style=\"border-radius:99px;\">\n\t\t<span>Take me to the store.<\/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-1710628354\">\n\n\t<div id=\"col-522895547\" 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=\"videoWrapper\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/2ykBcB6L8FA\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" 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\n\t<div id=\"col-655723545\" class=\"col show-for-medium small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<section class=\"section\" id=\"section_325439811\">\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-665127295\">\n\n\n\t<div id=\"col-1129853243\" 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_1658296662\">\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_1658296662 {\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-456892950\" 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-456892950 > .col-inner {\n  margin: 0px 0px -50px 0px;\n}\n@media (min-width:550px) {\n  #col-456892950 > .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_325439811 {\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\n\t<div id=\"col-1373218636\" 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-281486327\">\r\n\r\n\n\t<div id=\"col-1004792820\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(245, 241, 233);\" >\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-color:rgb(131, 144, 130);border-width:3px 3px 3px 12px;\">\n\t<\/div>\n\t\t\t\r\n<h3><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/08\/pain-scale-icon-1.svg\" alt=\"An icon with a scale, demonstrating the pain level of a person\" width=\"34\" height=\"28\" \/> \u00a0Your Personal Pain Scale<\/h3>\r\nWhile you are exercising, pay attention to your personal pain scale. This is your body's gauge that measures the intensity at which you exercise <b>from 1 to 10.<\/b>\r\nOne 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. <b>For each exercise, aim for an intensity between 8 and 9.<\/b> If you find that you are experiencing pain that's higher than 9, reduce the intensity so you can continue exercising without pain.\r\n\r\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1004792820 > .col-inner {\n  padding: 24px 24px 24px 32px;\n  margin: 12px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\r\n\r\n\n<style>\n#row-281486327 > .col > .col-inner {\n  background-color: rgb(255,255,255);\n}\n<\/style>\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-1326680491\">\n\n\t<div id=\"col-2026959824\" 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-946435918\">\n\n\t<div id=\"col-1170232375\" 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 class=\"uppercase\" style=\"text-align: center;\">Part 1: Foam Roll Massages<\/h2>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1170232375 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-429612395\" 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_1688579377\">\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\/2022\/02\/exercises-for-leg-pain-exercise-1-15022022-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is rolling her foot along the mini foam roller.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-1-15022022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-1-15022022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-1-15022022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-1-15022022-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_1688579377 {\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-104049731\" 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<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-1\" data-bullet=\"true\" data-link=\"#step-one-1\" data-title=\"Exercise 1: Sole Foam Roll Massage\" ><a name=\"step-one-1\"><\/a><\/span>\n<h3>Exercise 1: Sole Foam Roll Massage<\/h3>\n<ul id=\"exercise1-1\"><\/ul>\n<p><i><span style=\"font-weight: 400;\">For this exercise, you\u2019ll need our mini foam roller. For best results, <strong>roll slowly<\/strong>. This massage should take about 2 minutes.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For your starting position, stand straight with the mini foam roller in front of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the mini foam roller<strong> with your toes.<\/strong> Apply enough pressure so that you\u2019re between 8 and 9 on your personal pain scale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping<strong> your heel on the floor,<\/strong> roll in the direction of your heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you reach the middle of your foot, <strong>bring your knee in slightly<\/strong> to roll the inside edge of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue rolling. When your toes reach the floor, <strong>claw until the roller reaches the edge of your heel.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish and repeat on the other foot.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-620691497\" 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 x md-x lg-x y md-y lg-y\" id=\"image_1107817050\">\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\/2022\/02\/exercises-for-leg-pain-exercise-2-15022022-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is sitting on the floor foam rolling the back of her leg while Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-2-15022022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-2-15022022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-2-15022022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-2-15022022-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_1107817050 {\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-1878861364\" 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<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-2\" data-bullet=\"true\" data-link=\"#step-one-2\" data-title=\"Exercise 2: Calf &amp; Thigh Foam Roll Massage\" ><a name=\"step-one-2\"><\/a><\/span>\n<h3 id=\"exercise1-2\">Exercise 2: Calf & Thigh Foam Roll Massage\u00a0<\/h3>\n<p><i><span style=\"font-weight: 400;\">For this exercise, you\u2019ll need our midi foam roller.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs straight in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the midi foam roller under your foot so that <strong>your heel is resting in the groove.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your leg into the midi foam roller until you reach between 8 and 9 on your personal pain scale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly push yourself forward so that you are <strong>rolling in the direction of your buttocks.\u00a0<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your leg straight and roll for 2 minutes.<\/span><\/li>\n<li aria-level=\"1\">When you reach the top of your buttocks, you&#8217;ve finished.<\/li>\n<li aria-level=\"1\">Repeat on the other leg.<\/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-764310940\">\n\n\t<div id=\"col-1844309723\" 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 class=\"uppercase\" style=\"text-align: center;\">Part 2: Stretches<\/h2>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1844309723 > .col-inner {\n  margin: 25px 0px -25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1798849634\" 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-749276640\">\n\n\t<div id=\"col-122852951\" 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_379761579\">\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\/2022\/02\/exercises-for-leg-pain-exercise-3-15022022-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is standing with the midi foam roller under her toes and she&#039;s leaning forward with her hands on the maxi foam roller as Roland Liebscher-Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-3-15022022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-3-15022022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-3-15022022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-3-15022022-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_379761579 {\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-465917857\" 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<span class=\"scroll-to\" data-label=\"Scroll to: #step-two-1\" data-bullet=\"true\" data-link=\"#step-two-1\" data-title=\"Exercise 3: Standing Hamstring Stretch\" ><a name=\"step-two-1\"><\/a><\/span>\n<h3 id=\"exercise2-1\">Exercise 3: Standing Hamstring Stretch\u00a0<\/h3>\n<p><i><span style=\"font-weight: 400;\">For this exercise, you\u2019ll need our midi and maxi foam roller.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand the maxi foam roller upright and <strong>place the midi foam roller perpendicular<\/strong> to it at a distance of about 30cm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand so that just your toes are on the midi foam roller and your heels are on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward, place both hands on the maxi foam roller for support, and <strong>straighten your legs.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch along your hamstring muscles and calf muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensify the stretch by<strong> bending further down and arching your back slightly.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you reach between 8 and 9 on your personal pain scale, hold for 2 minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly leave the position.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2022523361\" 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_1415960550\">\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\/2022\/02\/exercises-for-leg-pain-exercise-4-15022022-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is lying on her stomach with the medi foam roller under her knees and the stretching strap around her feet. She&#039;s pulling her legs towards her buttocks as Roland Liebscher Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-4-15022022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-4-15022022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-4-15022022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-4-15022022-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_1415960550 {\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-840618096\" 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<span class=\"scroll-to\" data-label=\"Scroll to: #step-two-2\" data-bullet=\"true\" data-link=\"#step-two-2\" data-title=\"Exercise 4: Stretch for the Upper Leg\" ><a name=\"step-two-2\"><\/a><\/span>\n<h3 id=\"exercise2-2\">Exercise 4: Stretch for the Upper Leg<\/h3>\n<p><i><span style=\"font-weight: 400;\">For this exercise, you\u2019ll need our midi foam roller and the stretching strap.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor and place the stretching strap <strong>around the forefoot of both feet.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach and place the midi foam roller <strong>under your knees.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Press your groin into the floor<\/strong> and pull the stretching strap toward you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch along your thigh muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To intensify the stretch, pull your feet closer to your buttocks. <\/span><strong><i>Make sure your groin stays on the floor.\u00a0<\/i><\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you reach between 8 and 9 on your personal pain scale, hold the stretch for 2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly come out of the position and finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h2 style=\"text-align: center;\">PART 3: OSTEOPRESSURE<\/h2>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1351167570\" 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-1109148237\">\n\n\t<div id=\"col-518495887\" 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_445083845\">\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\/2022\/02\/exercises-for-leg-pain-exercise-5-15022022-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A woman is pressing the Osteopressure spherical handle into the edge of her pelvis as Roland Liebscher Bracht looks on.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-5-15022022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-5-15022022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-5-15022022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/02\/exercises-for-leg-pain-exercise-5-15022022-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_445083845 {\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-646912622\" 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<span class=\"scroll-to\" data-label=\"Scroll to: #step-two-1\" data-bullet=\"true\" data-link=\"#step-two-1\" data-title=\"Exercise 5: Pelvic Osteopressure\" ><a name=\"step-two-1\"><\/a><\/span>\n<h3 id=\"exercise2-1\">Exercise 5: Pelvic Osteopressure<\/h3>\n<p><i><span style=\"font-weight: 400;\">For this exercise, you\u2019ll need the Osteopressure spherical handle with the soft flat top attachment.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your fingers <strong>along the edge of your pelvis toward your groin.\u00a0<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when you find a small bump under your skin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the spherical handle <strong>straight down<\/strong> onto the area.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press until you reach between 8 and 9 on your personal pain scale and hold for about 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side of your pelvis. <\/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\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2026959824 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-799003188\" 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<h3>TLLC: Tender Loving Leg Care<\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3>Is Your Leg Pain Caused By a Specific Condition? We\u2019re Here to Help.<\/h3>\n<p><span style=\"font-weight: 400;\">Check out Leibscher and Bracht\u2019s <a href=\"https:\/\/www.liebscher-bracht.com\/en\/compendium-of-exercises\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.traf.encyclopedia-of-pain-leg-pain-exercises-&itm_content=compendium-of-exercises\">Compendium of Exercises<\/a>. You\u2019ll find pain-relieving home exercise routines just like this one for everything from Achilles tendinitis to spinal stenosis.<\/span><\/p>\n\n\t<section class=\"section\" id=\"section_807641611\">\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-1943458738\">\n\n\n\t<div id=\"col-558858654\" 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_1254231219\">\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_1254231219 {\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-578845240\" 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; 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