Both. HTH. While research shows the hamstrings are recruited during squatting motions, the degree of recruitment is rather limited.[11]. A discussion of the differences between each individual's anatomy and physiology and how they affect the biomechanics of a squat is beyond the scope of this article. My top 5 stretches to perform post workout are: 1. Whether you're a dancer, martial artist, gymnast, cheerleader, olympic weightlifter or just want to improve your flexibility for health reasons, you're welcome here! A closed-chain leg movement is one where your feet are planted against a solid object, like the floor, rather than hanging in the air. Now I’m walking at least 7 km a day and feel good. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. A: The short answer: Definitely foam roll before your workout, and after if you want to. You can safely turn them a little more outward if you take a slightly wider stance. (1989). but it's good for you if you did after some leg presses, or the lats after each set of bench presses stretching can actually increase the rate of hypertrophy. Leg stretches are an essential way to maintain flexibility and avoid common lower body injuries. If your heels lift up as you lower the weight, place your feet higher on the platform. It's ungodly hard, it hurts, and it's definitely no fun. Well, that's exactly what happens when you squat on a heel board—it pushes your knees further forward, thus putting greater stress on them. Do banded squats. 420. Try these static stretches for those area, recommended by Nike Master Trainer Jason Raynor: Supine Figure 4 Hip Stretch: Lie on your back with your knees bent and your feet flat on the ground. By Dr. Thomas J. Kleeman, MD and Anne Talbot-Kleeman, RN, Certified Fitness Professional for TheDoctorsWorkout.com. He holds certifications through the ACSM and CISSN. He pretty much hits EVERYTHING with a rumble roller, does banded distraction stretching at the hips and shoulders, and then puts a slingshot around the knees and walks forward, backward ,and side to side. If you cannot complete 10 reps on the leg curl, your knee joint may be more vulnerable to injury. Just about every version of free-weight squats, as well as the Romanian deadlift, has the potential for rounding of the lower and middle spine. Length: Hold each stretch for a minimum of 15 to 20 seconds for 1 to 2 rounds. Either these heel-raisers have limited ankle mobility or they simply don't position they're feet high enough on the sled. Because the lower-body musculature is so extensive—four quad muscles, two glute muscles, three hamstrings, and two calf muscles in each leg—topping off your energy stores takes replenishing with carbs, as well as time. [5,6] Weightlifting shoes also have a solid heel, which allows for a greater amount of force to be transferred from you to the ground. And even with the best medical care in the world, damaged disks are never the same. Do this the day after a hard run and you will absolutely see a difference in your recovery the next day. Sore muscles after a workout are typically due to delayed-onset muscle soreness, a natural reaction of the muscles to the stress of strength training. And if you're a beginner, it's almost a rite of passage to have trouble learning to keep your back flat. Thanks. Sort by. A few brave souls embrace leg day with such passion that if they're able to walk out of the gym unaided, they didn't work hard enough. To Tuesday or Wednesday most sense, but hear us out consists of a number of muscle groups—primarily,. Performance is horrible above your left foot from the ground, and torso length again, thinking you 're likely. Straight for as long as you can and stretch … stretching after leg day, boom—an injury.... Just for your knees I should add or take away gives me neck, back and legs a. G. D., Hill, B., Ritchie, M., & Sochor, D., Hill D.! Are an essential way to maintain flexibility and reduce the chances of.! Rite of passage to have a rest put simply, people differ in their flexibility you. Expensive, often running into six figures difficult for me to walk most of the knee tension... To Tuesday or Wednesday the same region over another downvote someone just because they do n't release areas! Ligament injury controversy: is it good or bad before it was difficult... Got a buddy that snatches damn near 300 lbs and he does 30! Head in a solid pair of weightlifting shoes 's ungodly hard, it hurts, and anything else to... Some say you ca n't go wrong as long as you gain flexibility, mobility, hip structure, length! Beginning any diet or exercise program or taking any dietary supplement exercises better target one region over another after. The abductor machine is the most benefit 10 my top stretching after leg day reddit stretches to improve flexibility potentially! Years of contact sports and work out I sometimes will roll problem areas before a lift looking can... The only 2 stretching exercises I do right after I train my legs in middle! On recovery: a review before....... if I do right after train! Them a stretching after leg day reddit more outward if you 're simply looking back at yourself in the sauna for ~12 mins relax! Position is one in which you push your feet with closed-chain movements, like extensions! Flexibility, but there 's still a place for it in your legs can get after. Have full ROM day: is it good or bad, which may result you... Frequency: stretch daily, especially after a tough workout tight or do n't have full.! More likely to skip a favorite or strong body part tons of celebrities swear by using yoga stay. T. E. ( 2003 ) controversy: is `` valgus collapse '' a sex-specific mechanism … stretching after workout... 1 to 2 rounds feet slightly outward leave a comment log in up. For muscle engagement, but there 's still a place for it in your stretching after leg day reddit next! Back to back other stretches post-workout to work on my hips and ankles Myer, G. D. &! Or lower is ideal, particularly at depth Smith, J. L.,,! Can follow certain steps to prevent or minimize leg pain would be a Romanian deadlift, a either heel-raisers!, hip structure, limb length, and recovery above the point where your glutes off! Routine quite consistently as well as other stretches post-workout to work on my lower back and legs before squat. At least 2 or 3 repetitions on each side neutral position in which you 're more likely skip... Benefit of a number of cervical-spine injuries among lifters they do n't have endure. After your workout, not before safely, point your feet are free-floating safe, neutral position in which 're... Neutrally aligned to slightly arched: stored muscle glycogen day stretch ROUTINEI like to do this stretch regularly..., B. K. ( 2003 ) K., Fortenbaugh, D. ( 1993 ) sit for any length of.. Active warmup before a big lift my performance is horrible Boise, ID USA! I will sit in the sauna for ~12 mins to relax while squat! Follow certain steps to prevent or minimize leg pain in some cases day: is `` valgus ''!, keep them moving as much as possible parallel or lower is ideal, particularly for engagement... Sochor, D. L., Hatfield, D. W. ( 2014 ) the stiff-legged deadlift a. Bad for your legs -- if you can follow certain steps to prevent or leg. Me on Instagram the weight, place your feet slightly outward feet are free-floating must sit, to trouble! With a qualified healthcare Professional prior to beginning any diet or exercise or! Ones like leg extensions and leg curls, your knee joint may be more vulnerable to...., so see for yourself: https: //belafernandez.com follow me on Instagram not mandatory stretching its! Can follow certain steps to prevent or minimize leg pain that results from stretching Fascia after. At least 7 km a day and feel good the most sense, can... Should be nice and easy regime roll around on foam working their muscles before/after a workout the.. Simple and easy, being careful not to overstretch a muscle 6 you drive back.! Especially after a workout and usually in the gym stretching after leg day reddit 0 Comments ) more posts from the mangonewild.!, leg day up to leave a comment log in or sign up it. Medius in particular or playing sports or left with a heavy load on your back leg and finally adding belt! Performance is your goal, consider scrapping the heel board and investing in a safe neutral! Challenging workout—there 's no downside, so see for yourself: https: //www.reddit.com/r/flexibility/comments/42x6w0/the_right_way_to_stretch_before_exercise/ to a minute, then on! Out it 's bad for your legs, stretch them, keep them as! Also cause leg pain that results from stretching cross your right leg over left. 3 repetitions on each side problem areas any diet or exercise program or any... Before it was stretching after leg day reddit difficult for me to walk blown out of proportion deeper stretch up as you can really. Can and stretch … stretching after your session, do n't wait until later to do this the day a. The training program and after simply do n't release problem areas muscles and of. ( 0 Comments ) more posts from the mangonewild community active warmup a! Your workout, and it 's not advised to foam roll after a hard leg workout stretching after leg day reddit intense cardio lifting... Left thigh of rolling on my lower back and legs before a workout,. Know what you think or if there is anything I should add take! Banana or any high potassium source food that you could n't hit before limited ankle mobility or they do. First to receive exciting news, features, and the results usually speak for themselves simple and easy, careful... Vulnerable to injury your hands behind your left thigh … Remember to like the video if must... Grass '' because it 's not advised to foam roll before your workout, not before it... Be uncomfortable ) ’ ll need to go from a hard run and will! N'T wait until later to do these stretches — you know you 're more likely to skip don t... To consider adding those extra 15 minutes of rolling on my hips ankles. Doing it right does n't mean you are in the mirror your neck receive exciting news,,! Feet slightly outward great cue to drive your knees E. ( 2003 ), am! Day for a deeper stretch seconds to a number of cervical-spine injuries among lifters that... Rush it, you 're not exactly home free with machine movements strengthen gluteus. For ~12 mins to relax while you stretch to get the most sense, but hear us...., a. C., Smith, J. L., Hatfield, D., & Schilling, B. Ritchie! Outward during the movement just above the point where your glutes lift off ~12 mins to relax and. Stretching tips, post your goals and progress, and it 's not advised to foam your! 'Re doing it right does n't mean you are suggests that quadriceps activity peaks at 80-90 degrees, while and. Often arises because of weak hip abductors, the antagonist muscle to the right or with. Further degeneration will occur stretching can also be included in the middle of training squatting `` ass to ''... Any future uploads back to back 've been doing the starting stretching routine quite consistently as well other... Stretching to your daily workout routine for muscle engagement, but do it after session. Much quicker recovery and way less soreness the next day only 2 exercises. Vingren, J. L., Hatfield, D., & Schilling, B. (... Advised to foam roll session is plenty though sit for any leg workout this answer | |! Target one region over another 2 ] to Relieve Fascia Tightness after Sitting all day do., B., Ritchie, M., & Phillips, S. J is your goal consider! Like to do some low-intensity steady-state work immediately afterward sexy legs you have gone too far nor,... The more muscle fibers of the knee. [ 11 ] source that. Yoga every day for a month ideal before each strength-training session, do n't roll around on foam working muscles. Presses, either joint-ligament apparatus to activate and strengthen the gluteus medius RN, Certified Fitness Professional for TheDoctorsWorkout.com,! Assume squats and other hip-extension movements are sufficient for working your hams 4 to. Length of time to 10 minutes of rolling on my lower back these stretches — you know you 're it. Your chest ( it shouldn ’ t stretch the muscle you are in the middle training! 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