Lower Extremity Stretches

Stretching is important for maintaining flexibility, reducing muscular soreness after a hard workout, and reducing the chance of injuries in the lower extremity. Below are four stretches for the lower extremity.

The IT band and TFL is often overlooked in stretching. Tightness in this structure is often correlated with IT band syndrome (lateral knee pain).

Tight hamstrings are often correlated with lower back pain and knee pain.

Note: With this stretch, be sure to maintain an anterior pelvic tilt (e.g. sticking your bottom out).

The quadriceps muscle is often overlooked, but is actually the most commonly tight muscle of the lower extremity. This muscle is often involved in hamstring pulls, as excessive tension (meaning shortness) of this structure will overly lengthen the hamstrings, causing a strain.

The adductor stretch helps lengthen the muscles of the groin. Be sure to maintain a posterior pelvic tilt as you perform this stretch.