Simple Exercises To Relieve Leg Pain In The Blink Of An Eye

Leg pain is a common discomfort that most of us face. The nature of your lifestyle — whether you’re living a very sedentary life or a hyperactive life — has a direct effect on your knees. The upper leg, the knee, and the lower leg are the areas where the pain surfaces. If the pain is acute, efficient home care and ample rest to your legs will cure you of the leg pain.

There are various kinds of leg pains but they all arise as a result of distress caused in your musculoskeletal tissues, vascular tissues or your nervous system (1). Thankfully, there are certain exercises formulated specifically to cure your leg pains over time.

Here’s a list of said exercise, which you could include in your workout routine. They will ease the pain and provide relief to your legs after a day full of busy affairs!

Exercise No. 1

You don’t need any fancy equipment to do this exercise. It can be done anywhere and anytime. And you know what the best part is? People wouldn’t even notice that you are actually exercising! Simply:

• Stand as straight as an arrow by keeping your legs together.
• Now stand on your tiptoes, as high as you can. All you need to do is balance your body weight on your toes and stand. Hold this position for a minimum of 30 seconds.
• Release yourself from this position and go back to being flat on your feet.
• You can repeat this exercise 10-15 times in a day. It will release the stiffness from your body and relax your muscles.

Exercise No. 2

This exercise is similar to a static lunge (2).

• Set your right leg forward as if you are proceeding to walk.
• Curve your left leg towards your toes and hold this position for about 30 seconds.
• Repeat this movement 5 times to complete a set.

Exercise No. 3

This exercise is also known as a calf stretch.

• Stand facing a wall and push your hands against it.
• Place your left foot forward and right foot backward. Flex your right leg ahead while making sure that your left foot is touching the floor.
• By keeping the back straight, push yourself towards the wall. Upon sensing a slight stretch, hold the position for 20 seconds.
• Do this exercise 3 times for each leg.

Exercise No. 4

You will need a tennis ball to do this exercise. It can be performed by you while you stand or sit. Couldn’t get easier, right?

• Place a tennis ball under your foot. (Be careful, you might trip over it.)
• Now move your foot over the ball from heel to toe in circular motions. It will give you a tingling sensation and will feel like a gentle massage.
• You can repeat this for as long as you want. We suggest you do it at least 50 times for each foot.

Exercise No. 5

You will need a massage ball and a yoga block for this. If you don’t have them, you could use any similar objects as a substitute.

• Keep the massage ball over the yoga block.
• Keep your leg over the ball in such a way that it’s right under your ankle.
• Now, rotate the ball in all directions with the help of your ankle. Do it for 10 seconds. Also, push the ball against the block and hold for 3 seconds.
• Do 2 reps for both the legs.

If you have two blocks, you can do it with both your legs at one go. Makes life easy, no?

Exercise No. 6

You will need a fabric whose length is twice the length of your legs for this exercise. An old shawl or a dupatta works.

• Sit on the floor with your back straightened.
• Stretch your legs, place the fabric around one of your legs.
• Now, slowly stretch that leg upwards with the help of the fabric using your hands, and hold for 30 seconds.
• Repeat this stretching exercise 5 times for each leg.
• You could also do this exercise with both your legs at the same time.

Exercise No. 7

Take your yoga block for this exercise. This is very similar to the first exercise we’ve mentioned.

• Place your toes on the yoga block in such a way that your heel is touching the floor.
• Slowly lean forward, transferring all your weight on the toes. Hold for about 30 seconds.
• Repeat this exercise 5 times with each leg.

Exercise No. 8

Keeping our legs in a stagnant position while at work or moving around in uncomfortable footwear can swell our legs up. This exercise helps to get rid of swollen legs and provides the necessary rest to them.

• Lie down on the floor next to a wall and place a rolled-up towel below your back.
• Keep your hands in its natural position by the side of your body.
• Now, raise your legs up to make a right angle. Support your legs on the wall. You have to stay in this position for 15-20 minutes for the body to reap benefits.
• You can repeat this exercise twice or thrice a day.

Before performing any of the above exercises, finding the root cause behind the frequently surfacing pains can help you treat it better (3). Consider visiting a doctor if the pains start to become a roadblock in performing your everyday activities. If you think certain home remedies can heal the pain, there’s no harm in trying them. But, it’s always better to be cautious about your choices.

If you have any home remedies that cure leg pain in a jiffy or any other exercise that we’ve missed out on, do let us know in the comments below!

Was this article helpful?

Community Experiences

Join the conversation and become a part of our vibrant community! Share your stories, experiences, and insights to connect with like-minded individuals.