Place your palms on the wall, with your feet shoulder-width apart.To modify, sit down in the chair for 1-2 seconds before standing back up.Squat down until you nearly touch the chair.Take a half step forward away from the chair.Stand in front of a chair, facing forward.Tighten your core while keeping your body as straight as possible.Push your body up until you are hovering over the ground.Curl your toes underneath towards your shins.Stretch your legs out with your feet shoulder-width apart.
Imuscle home professional#
If your thigh pain hasn’t improved within 6 weeks of following this advice, it’s a good idea to talk to a healthcare professional about your symptoms.As we age, we can’t help but notice certain things, like getting up from a chair and picking up heavier objects aren’t as easy as they used to be. If your thigh pain worsens while following this advice, it’s a good idea to talk to a healthcare professional about your symptoms. Stop these exercises if they make your symptoms worse, or if they cause new pain. Aim to do this 2 to 3 times a day.Īs you do more stretching you should feel your range of movement improve and you’ll be able to stretch further. For example, do 2 to 3 sets of stretches. You should try to hold stretches for 20 to 30 seconds if possible. When doing the exercise you should be able to feel a gentle stretch. Over time this can help to improve your range of movement. The aim of a stretch is to hold a position for a longer period of time. You should aim for a maximum of 2 sets of 15. Over time you can try to increase the number of repetitions you do. This means you could do more repetitions at a time but you'll do them less often throughout the day. For example, practise your repetitions every hour.Īs this gets easier, and if you feel able to, add 1 or 2 repetitions to your movements every few days.Īs you become able to do more repetitions, it can be helpful to break things up into sets. It’s better to do small amounts throughout the day. When starting new exercises, it can be helpful to do 2 to 3 repetitions at a time. Repetitions are how often you do a single movement. You should add exercises into your routine gradually to help your thigh pain. This kind of pain should ease quickly and your pain should be no worse the morning after you’ve exercised. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways. reducing the number of times you do a movementĮxercise shouldn't make your existing thigh pain worse overall.If your pain gets above this level, you can change the exercises by: It can be helpful to rate your pain out of 10 (0 being no pain 10 being the worst pain you have ever had), for example:Īim to keep your pain within a rating of 0 to 5. It'll also let you see how much pain or discomfort is acceptable. This guide can help you to understand if you're exercising at the right level.
Imuscle home how to#
How to tell if you're exercising at the right level If the exercises do cause some discomfort then taking prescribed medication from your GP or pharmacist may help to keep you exercising. However, they should get easier over time and, with regular practice, can help to improve movement in the thigh. You may find that these exercises increase your symptoms slightly in the beginning. When doing exercise you should listen to your pain levels, especially in the early stages. However, a gradual return to normal activities is the best way to get good short and long term results after a thigh problem. You may not be able to return to your usual exercise levels immediately and improvements may be slow to start with. This supports tissue healing and will help you get moving again. After any thigh problem, it's important to get movement and strength back.
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