Thigh Pain Exercise
Learn exercises to help with thigh muscle or joint problems After any thigh problem, it’s important to get movement and strength back. This supports tissue healing and will help you get moving again. You may not be able to return to your usual exercise levels immediately and improvements may be slow to start with.
- However, a gradual return to normal activities is the best way to get good short and long term results after a thigh problem.
- When doing exercise you should listen to your pain levels, especially in the early stages.
- You may find that these exercises increase your symptoms slightly in the beginning.
- However, they should get easier over time and, with regular practice, can help to improve movement in the thigh.
If the exercises do cause some discomfort then taking prescribed medication from your GP or pharmacist may help to keep you exercising. The exercises in these videos are suitable for most people. Please ensure you do these exercises in a safe environment.
Only try these exercises if you are feeling well enough. If you start to feel unwell stop these exercises immediately. If this is the first time you have attempted these exercises please read the information below before starting. Ensure you hold onto something sturdy such as a heavy chair or your kitchen worksurface.
One stretch is one repetition.
- To stretch the back of your thigh, lie on your back and lift one leg towards your chest.
- Place your hands behind your knee.
- Gently pull your leg towards your chest – you should feel a stretch in the back of your sore thigh.
- Hold for up to 10 seconds then return your leg to the bed.
E nsure you hold onto something sturdy such as a heavy chair or your kitchen worksurface. Bending and straightening your knee is one repetition.
- Sitting on your sofa with your legs supported, bend your knee as far as comfort allows. You can add a small stretch with your hands to help get further into the movement.
- Hold this position for 2 seconds before returning to the starting position.
E nsure you hold onto something sturdy such as a heavy chair or your kitchen worksurface. Lifting and bending your knee is one repetition.
- Stand holding on to a support with one hand.
- Lift and bend your knee, p ulling the ankle towards your bottom – you should feel the stretch at the front of your thigh.
- Aim to gradually increase this hold to 20 or 30 seconds to get the most benefit.
E nsure you hold onto something sturdy such as a heavy chair or your kitchen worksurface. Bending and straightening your knee is one repetition.
- While standing, move your leg straight out in front of you. You can place your heel on top of a chair to feel more of a stretch. Gently bend the other leg to feel a stretch at the back of your thigh. Hold for a few seconds.
- Gently bring your leg back towards the floor.
- Aim to gradually increase this hold to 20 or 30 seconds to get the most benefit
Contents
How do you relieve upper thigh pain?
Treating with ice or heat – Heat or ice can be beneficial in the management of musculoskeletal pain. Ice is most beneficial if your thigh problem is related to an injury. You can try heat to help your pain levels if there’s no swelling and your symptoms are not related to a recent injury.
- Never place ice or heat directly on your skin.
- Use a barrier, like a towel, to protect your skin from a burn.
- How long you use ice as a treatment can vary.
- However, you should generally apply heat or ice for up to 15 minutes.
- You should also leave a few hours between treatments.
- You should stop treating the area with ice or heat and seek advice from a medical professional if you notice an increase in redness, discolouration or blistering of the skin.
If you have any issues with circulation or sensation, you shouldn’t use ice or heat as a treatment for thigh pain.
Why do my thighs hurt from working out?
Sore muscles after exercise – Feeling your muscles ache or stiffen for a few days after exercise is normal and is known as delayed onset muscle soreness (DOMS). It can affect people of all fitness levels, particularly after trying a new activity or pushing yourself a bit harder than usual.
Why is my upper thigh paining?
A person may experience upper thigh muscle pain due to impact trauma, sprains, or strains. Pain in the upper thigh may also occur due to nerve damage or the effects of an underlying health condition. This kind of pain may often be due to minor muscle injuries that are treatable at home.
How do I know if my thigh pain is serious?
When to See a Healthcare Provider – Many people with thigh pain are able to treat it on their own, while others need medical attention right away. So how do you know when a healthcare provider is necessary for thigh pain? In general, it is better to err on the side of caution.
Severe pain that limits your ability to function (like having difficulty walking) Thigh pain accompanied by fever or malaise (can be a sign of infection) Thigh pain with redness, swelling, and warmth of your skin (can sign of a blood clot) A muscle strain or tear that causes your thigh to look deformed Thigh pain that comes on suddenly and limits your ability to walk could be due to a pinched nerve in your back
Most cases of thigh pain can be diagnosed accurately by a healthcare provider. Some thigh pain caused by nerve compression or neurological conditions may require a neurologist to get an accurate diagnosis and treatment plan.
What is upper thigh pain called?
Meralgia paresthetica – Meralgia paresthetica is a condition characterized by tingling, numbness and burning pain in the outer part of your thigh. The condition is caused by compression of the lateral femoral cutaneous nerve, which supplies sensation to your upper leg. Meralgia paresthetica (also known as lateral femoral cutaneous nerve entrapment) is a condition characterized by tingling, numbness and burning pain in your outer thigh.
It’s caused by compression of the nerve that provides sensation to the skin covering your thigh. Tight clothing, obesity or weight gain, and pregnancy are common causes of meralgia paresthetica. However, meralgia paresthetica can also be due to local trauma or a disease, such as diabetes. In most cases, you can relieve meralgia paresthetica with conservative measures, such as wearing looser clothing.
In severe cases, treatment may include medications to relieve discomfort or, rarely, surgery.
Is it bad if your thighs hurt?
Thigh pain can be caused by a variety of factors, including muscle strains, sprains, stress fractures, nerve damage, infections, blood clots, and certain medical conditions. A proper medical evaluation is necessary to determine the exact cause of thigh pain.
Should I do cardio if my thighs are sore?
If You Are Noticeably Sore – Take a rest day, walk, or try a light cardio workout and stretching, Again, a dynamic warm-up and stretching can help bring healing blood to the muscles. After you have warmed up, if you still feel too sore for your workout, take a rest day or keep your exercise light. Exercises to try:
- Squat variations
- Side shuffle
- Stretching routine
Can squats cause thigh pain?
If you’ve ever felt your thighs burn during a squat, or woke up with excruciating cramps in your calves in the middle of the night, it is probably the result of lactic acid buildup. When I first began an intense ashtanga practice, I would wake up a few times in the night with cramps that twisted my toes.
Why does the front of my thigh hurt?
Pain at the front of the thigh is also known as anterior thigh pain. Causes of pain at the front of the thigh include Thigh (quadriceps) muscle strain, contusions, stress fractures and tendonitis. Medically reviewed by Dr Chaminda Goonetilleke, 24th Jan.2022
Can stress cause upper thigh pain?
How Does Anxiety Cause Leg Pain? – Leg pain is not a common symptom of anxiety by any means. But some people do experience this symptom, especially those who have anxiety attacks. The underlying causes of the leg pain, and the type of pain, may differ from person to person. Some of the more common experiences are:
- Hyperventilation Cramping Hyperventilation cramping is the most common cause of leg pain in those with anxiety. Although it may occur at any time, it is especially likely during panic attacks when people are more prone to hyperventilating. Muscles become drained of the proper balance of carbon dioxide, causing cramping.
- Muscle Tension Muscle tension is also a fairly common cause of leg pain in those with anxiety. When a person feels high levels of stress, the muscles tend to become tense, and this tension, over long periods of time, can leave legs feeling achy.
- Sleep Tossing and Turning Those living with anxiety often have difficulty sleeping, and end up tossing and turning throughout the night. This increases one’s likelihood of ending up in positions that put considerable stress on the legs and joints.
- Perceived Pain A common problem for those living with anxiety is a hypersensitivity to pain from issues that are normal/natural. Your body has very small aches and pains every day. Some of these pains are so mild or natural, that those without anxiety often don’t even notice the pain. But those with anxiety may be extra sensitive to pain, leading to a greater level of perceived pain.
These are only some of the ways that anxiety can lead to leg and leg related pains.
Should I go to the doctor for thigh pain?
Make an appointment with your health care provider if: –
- You have pain during or after walking.
- You have swelling in both legs.
- Your pain gets worse.
- Your symptoms don’t get better after a few days of treating them at home.
- You have painful varicose veins.
Leg Pain Can Indicate Risk for a Heart Attack or Stroke – Peripheral artery disease that causes leg pain can be indicative of heart issues, People that have PAD are at a higher risk of having a stroke or heart attack. This could be a sign that the coronary arteries are blocked and the blood flow is reduced.
It is common for people to ignore a pain in their legs, especially when it comes and goes. One of the symptoms of peripheral artery disease is intermittent claudication, which is temporary pain in the legs or feet during exercise. Typically, there is relief from the pain with rest. Therefore, many people may develop PAD but not know that they have it because they do not know what to look out for.
Watch the video to learn more about peripheral artery disease and how it is related to heart disease. You will also learn why it is important to have PAD evaluations if you have any of the risk factors or signs of PAD, February is American Heart Month. Find out how Coronary Artery Disease and Peripheral Artery Disease are related.
What is tendonitis in the thigh?
Overview – Quadriceps tendonitis occurs when the tendon of the thigh muscle, or quadriceps, becomes inflamed. This inflammation often results from overuse of the knee joints or leg muscles, whether through sports or through an occupation that required frequent jumping, running, or squatting.
- Treatment for quadriceps tendinitis involves resting and icing the joint, avoiding activities that cause pain, and taking over-the-counter anti-inflammatory medicines as needed.
- Your doctor may also prescribe physical therapy exercises to stretch and strengthen the legs.
- If these remedies do not improve your symptoms, your doctor may recommend additional measures such as surgery.
Set up an appointment with your doctor if your knee pain persists or worsens over time, is accompanied by joint swelling, or impairs your ability to carry out daily tasks. Your doctor will assess the cause and extent of your knee pain and recommend a treatment plan accordingly.
Why do my upper thighs hurt after sitting?
Venous Insufficiency – Venous insufficiency is a blood vessel condition that can affect the veins in the legs. If you have thigh pain that begins after prolonged sitting or standing you might suffer from venous insufficiency. This condition is characterized by the leaky valves within the leg veins which prevent blood from moving properly from your legs back up to your heart.
How do you know if you have a pinched nerve in your thigh?
Symptoms – Pinched nerve signs and symptoms include:
Numbness or decreased sensation in the area supplied by the nerve Sharp, aching or burning pain, which may radiate outward Tingling, pins and needles sensations (paresthesia) Muscle weakness in the affected area Frequent feeling that a foot or hand has “fallen asleep”
The problems related to a pinched nerve may be worse when you’re sleeping.
What nerve causes pain in front of thigh?
The femoral nerve is located in the pelvis and goes down the front of the leg. It helps the muscles move the hip and straighten the leg. It provides feeling (sensation) to the front of the thigh and part of the lower leg.
Leg Pain Can Indicate Risk for a Heart Attack or Stroke – Peripheral artery disease that causes leg pain can be indicative of heart issues, People that have PAD are at a higher risk of having a stroke or heart attack. This could be a sign that the coronary arteries are blocked and the blood flow is reduced.
It is common for people to ignore a pain in their legs, especially when it comes and goes. One of the symptoms of peripheral artery disease is intermittent claudication, which is temporary pain in the legs or feet during exercise. Typically, there is relief from the pain with rest. Therefore, many people may develop PAD but not know that they have it because they do not know what to look out for.
Watch the video to learn more about peripheral artery disease and how it is related to heart disease. You will also learn why it is important to have PAD evaluations if you have any of the risk factors or signs of PAD, February is American Heart Month. Find out how Coronary Artery Disease and Peripheral Artery Disease are related.
