Massage Therapy for Post-Workout Recovery in Edmonton | Muscle Soreness & Stretching Tips, by Next Step Physio & Neurorehab on YouTube. 7 min 4 s.
- Video length
- 7 min 4 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Wait until the sharp soreness settles. Mild stiffness 24 to 48 hours after a run is normal, but stop and get advice if pain is sharp, sudden or getting worse.
Stand facing a wall and place both hands on it at shoulder height. Step your right foot back about a leg length, keeping the heel flat on the floor.
Bend your front knee and lean into the wall until you feel a stretch in the back calf. Hold for 20 to 30 seconds, then swap legs.
Repeat the calf stretch with the back knee slightly bent. This shifts the stretch lower into the calf and Achilles area. Hold 20 to 30 seconds per side.
Sit on the floor with one leg straight and the other bent. Reach toward the toes of the straight leg until you feel the hamstring stretch. Hold 20 to 30 seconds, then switch.
Stand holding a wall or chair for balance. Pull your right heel toward your glutes and keep your knees close together. Hold 20 to 30 seconds, then swap.
Go through all three stretches once or twice. Keep breathing and never bounce or push into sharp pain.
Finish with a few minutes of easy walking and a glass of water. Aim for enough sleep that night, since recovery happens at rest.
Tips and common mistakes
Stretch gently after activity or when warm, not cold first thing in the morning.
A mild pulling feeling is fine, but sharp or electric pain means you should back off.
Tight calves often come with stiff hamstrings, so stretch both rather than just the sore spot.
If soreness lasts more than a few days or comes with swelling or weakness, see a physiotherapist or doctor.
Questions
How long should I hold each stretch?
Hold each one for about 20 to 30 seconds and repeat once or twice per side. Breathe normally the whole time.
Is it safe to stretch sore muscles the day after a run?
Yes, gentle stretching and easy movement are fine for normal soreness. Skip it if the area is swollen, bruised or painful to touch.
Why do my legs hurt two days after a workout?
Delayed soreness often peaks 24 to 48 hours after training as muscles adapt. It usually eases with rest, hydration and light movement.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
