In this video, I'm going to show you how to relieve thigh
pain in seconds. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, we're going to go over
easy exercises that can give instant thigh pain relief even
within 30 seconds. A note about these exercises, they all work
just a little bit differently. To get the best results, go
through them all, use what gives you the most relief. With
that being said, let's get started. So, let's start with a
really easy muscle release that can give instant thigh pain
relief. This one gives me relief within seconds. We're
going to knee a form of lubrication. Any massage oil,
lotion, or cream designed to be put on the skin will work. Just
take it, pretty much coat the whole top of your thigh off to
the sides and the back over the hamstring right here, we're
going to focus on everything. The only piece of equipment
that we really need are our fist. We're going to make a
tight fist like this and then use our knuckles. If you have a
lot of hand pain or arthritis, you can substitute your fist
with a tennis ball. Just do rolling motions like this in
stead and if you're using a tennis ball, you definitely
don't need to put any massage oils or lotion over the skin.
So, let's make fist right here and we're going to start right
here on the top of our kneecap. This is a really important area
to focus on. With the quadriceps right here, you have
a lot of tendons that go through this area. If they
become inflamed, it can cause a lot of pains right here going
upward into your thigh. I like to take my fist and angle them
roughly about thirty, 45° and stay off anything bony. We're
only going to attack soft tissue. Apply pressure into
those muscles where it's going to be a comfortable self
massage but not causing any discomfort and what you're
going to do is a slow stroke upward like this towards your
hip and your groin. You want to go bottom towards the top so
that way we're improving circulation towards the heart.
I like to go over one area roughly about five to 10 times
and with each repetition, try to dig into those muscles just
a little bit more. Afterwards, see how you feel If it feels
pretty loose, there's no pain or discomfort, just move over a
different area and repeat. We're going to do this over the
top of the kneecap going towards the side right here and
then working our way upward. A couple notes with this
exercise. As you do this, you may notice that red pockets
start to form on the top of the skin. I don't know if you can
see it right here on this video. That is completely
normal. That is blood flow coming up which is a good
thing. It's going to help promote healing and also you're
probably going to find that certain spots feel really
gritty almost like sandpaper. That's generally a spot of
adhesion and you want to make note of that and throw more
repetitions in over that area until it's finally broken up.
That maybe the reason why you're having a lot of pain or
discomfort over your thigh but once you're done over this
area, just move upward like this and repeat all the way up
towards your groin and off to the side of the hip. You also
want to focus on the side right here of your thigh and then we
also want to do this over the bottom over the hamstrings. For
the hamstrings, take your fingers like this and make
rakes and do that same motion. You're probably going to find
really really quickly that one certain spot just feels like
it's the pinpoint spot of pain, tightness, or achiness. Let's
make a note of that. So, let's say it's right here for me. At
that point, you want to keep digging into that area until it
finally releases and if it doesn't release, this is what
you can do. We can attack the muscle fibers at different
angles with different movements and hopefully yeah get that
muscle knot out so instead of going straight with it what I'm
going to do is go off to one side kind of like 3045 degree
angle and attack it just a little bit differently give
this one a try for some repetitions maybe 5-10 and see
how it feels you can also go towards the other side and then
I also like to do rolling motions with my knuckles so
instead of just taking it like this kind of keep constant
pressure in there by rolling over that muscle tightness just
like this and doing this over any spot that just needs it a
little bit more. If that spot still feels like it's really
tight and achy, what you can use is your thumbs to become a
little bit more pinpoint with it. So, give this a try using
that same rolling motion over that spot. You may be able to
dig in there just a little bit more to finally get that to
release. Afterwards, once everything is nice and relax,
what I like to do is a drumming motion over my thigh. This one
right here is just going to help loosen things up a little
bit more and help improve circulation. So, let's make
fist again and we're just going to take the meaty portion of
our palm right here and do a light drumming motion over our
thigh. Let's start right above the kneecap. Go off towards the
side right here and then work our way up. This one usually
feels really really good and I like to do this over the whole
thigh area. Again, if you do have one spot that is a little
bit more tight and achy, spend some more time over that area
because you may find that gives you just a little bit more
relief but go through all of these motions and use works
best for you. With this exercise, we're going to focus
on loosening up tight muscles for quick pain relief but also
helping to strengthen them to get long-lasting relief. I
really like this one. It's called the standing lunge. This
one is going to target the front of our thighs, the
quadriceps, and also the back over the hamstrings and the
glutes. To get into position, you're going to start standing
with very good upright posture. Just have your back as straight
as possible. What I like to do is take my hands, put them
together kind of like a praying position and press them into my
chest. This will help brace the core. So, what you want to do
is focusing on tightening your core muscles. It's like taking
your belly button towards your spine and then also squeeze the
glutes. This will help support the spine just a little bit
more. You're going to then go into a scissored stance just
like this with one leg in front. Doesn't matter which one
is in front because we're going to alternate. In this position,
what we're going to do is then with this front leg, bend our
knee and then keep our back leg straight and lunge into it very
slowly as much as we can. The more that you go forward, the
more that you should feel a deep stretch forming over the
front of your thigh on the back leg. This is going to hit the
quadriceps and the hip flexors. Only build into it til you feel
a very deep stretch but it's not causing any pain or
discomfort. If that's the case, back off just a little bit. You
want to hold this position for about 5 seconds. You're going
to come back up and then you're going to keep repeating this
over and over again. I like to do it for about to 10
repetitions, but what you want to focus on doing is building
into each repetition a little bit more until that tightness
has gone away and you're getting a lot of pain relief
and then from there, you're just going to build into it on
the other side to keep everything in balance. So, from
here, let's focus a little bit more on strengthening to get a
little bit more long-lasting pain relief. So, this time
around, we're going to get back into our original position.
Let's do that prayer position also but instead a keeping our
back legs straight what I'm going to do this time around is
step into it like this and then lunge forward bending this back
knee so we're really trying to take our body weight forward
and then lowering our body weight towards the floor in a
lunge position this time around you're going to feel the
muscles across the legs and the glutes really start to fire to
stabilize this position so step into it as much as you can
lunge down hold this for a second or two come back up and
then repeat this one ten to 15 times but if it feels like you
have a little bit more energy, you can always throw in another
set or two and then from there, just switch to the other side
and repeat to keep everything in balance. So, next, let's
focus a little bit more on the inner part of our thighs to
make sure that we're supporting that also. This is going to be
a side step lunge. It's pretty similar but instead of going
forward, we're just going to go off to the side. So, for this
one, what I like to do is put my hands on my hips and I'm
just going to take one step towards one side. We're going
to bend that knee that we're stepping towards but the other
leg is going to be kept straight. So, I'm going to step
into it and lunge off towards the side. This time around,
you're going to really feel it on the inner part of your
thigh. Hold this for a second or two. You're going to come
back up, repeat this 110 to 15 times and then from there,
you're just going to switch to the other side and repeat to
keep everything in balance. Again, if it feels like you
have a little bit more you can always throw in another set or
two. Here's another exercise that can give both quick and
long-lasting thigh pain relief. In fact, if you get a lot of
chronic thigh pain, give this one a try. Do it daily because
it will help strengthen the muscles and you may find help
prevent those pains throughout the day. You can do this one in
bed or on a floor. Just start lying flat on your back like
this. We're going to take our knees, bend them at 90 degrees,
have our knees upward towards the ceiling. Let's start off by
strengthening really focusing on the front of our thighs
right here notably the hip flexors whatever side that
you're having pain let's say it's your left side you're
going to take your hands overlap them put them over your
knee what you're going to do is try to drive this knee towards
your chest but you're going to resist against that movement
with your hands the more that you press into this the more
that you're going to feel those muscles on the top of the thigh
really start to fire build into this one gently and slowly only
go to a point where it's comfortable if you feel any
pain or discomfort back off slightly. You want to hold this
for 5 seconds. You're going to relax and then you're going to
repeat this five to ten times and with each repetition, try
to build into it just a little bit more and then from there,
switch over towards the other side and repeat to keep
everything in balance. Let's take this one to the next level
by focusing now on strengthening our core muscles.
A strong core is essential for preventing back pain, hip pain,
and also helping to support our legs and our thighs. So again,
whatever side that you're having pain, let's say it's
your left side. This time around, we're going to start by
bracing our core. So, we're going to take our belly button
towards our spine, tightening our abs right here and then
we're going to squeeze our glutes. We're then going to
straighten our leg lowering our leg right here. I should say
straightening our knee and lowering our leg towards the
bet of the floor as much as we can. The more that you
straighten the leg, the more that you're going to feel those
core muscles start to activate. So, don't go to the point of
pain. If can only bend it a little bit do the best you can
what you're going to do is hold this position for about 3 to5
seconds you're going to relax and then repeat this five to 10
times and with each repetition try to just straighten it a
little bit more if you are able to straighten your leg
completely the goal is to allow your leg and foot to hover an
inch or two above the bed or the floor so don't let it touch
in this position you're really going to feel those core
muscles start to activate I like hold this for about five
seconds relax and then repeat this 5 to 10 times and again
with each repetition just try to build into it a little bit
more and then from there you're going to switch towards the
other side and repeat to keep everything in balance if the
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