Before you can treat a thigh cramp with stretching, it’s important to identify which muscle on your thigh is cramping. The thigh has different muscles that can cramp. Identifying which of the major thigh muscles is cramping will help you stretch most effectively. This should typically be done by a healthcare professional, specifically a doctor, physical therapist or personal trainer.  The hamstring runs along the back of the thigh and affects hip and knee movement. The top of the hamstring connects under the gluteus maximus behind the hipbone and ends at the knee.  The quadriceps (often called “the quads”) runs along the front of the thigh and is the major extensor of the knee. The quadriceps is the strongest and leanest muscle of the body. If you have a cramp on the back of your thigh, stretch out your hamstring. There are different ways to stretch the hamstring that may help alleviate the cramp.  Using a towel or belt, lay flat on the ground and raise the affected leg. Wrap the belt or towel around the ball of your foot, grab the ends of the towel or belt, and gently pull your leg back. You can use one hand to massage the hamstring as you pull back your leg or wait until you’re finished stretching.  If you cannot lay down, you can do this same stretch with a belt or towel while seated. Sitting with your legs outstretched and simply bending forward will have the same effect. Don't strain against the tension of a tight, cramped muscle. Instead, pull very gently. Only increase the stretch as the tension in your leg releases. Consider walking around in between stretching to help relax your hamstring. If you have a cramp on the front of your thigh, stretch out your quad. There is one very effective stretch for the quad that may help alleviate the cramp.  To stretch a cramping quad, stand up and bend the affected leg up towards your gluteus maximus (butt). If you can, grab your foot and pull it towards your butt for a deeper stretch. Make sure to keep your knee in line with your thigh so that you do not injure the muscles and tendons of your knee. You can use one hand to massage the hamstring as you pull your leg toward your butt or wait until you’re finished stretching. Don't strain against the tension of a tight, cramped muscle. Instead, pull very gently. Only increase the stretch as the tension in your leg releases. Walk around in between stretching to help relax your quad. Gentle exercises can help stretch out a cramping thigh muscle. General movement will naturally stretch the muscles and also help relax you, but you can also consider other exercises such as yoga.  Only exercise if you are able to and don’t push yourself. This may only be possible after some light stretching. Gentle walking is the best exercise to help stretch out your thigh muscles. Take long strides to make sure that you’re using the entire muscle.  Try doing gentle yoga, which will also help stretch out the muscle. Restorative and yin yoga are specifically practiced to help stretch out and repair muscles.
اكتشف أيًا من عضلات فخذك التي تتشنج. مد أوتار الركبة. مد عضلات الفخذ. قم ببعض التمارين الخفيفة.