Pilates for Sore Thighs

If you have sore thighs after an intense workout, it’s due to the microscopic tears in the muscle tissue necessary before muscle growth can happen. The pain from tears is similar to a slight finger cut. Within 24 to 48 hours, these tears should heal and your thigh muscles should rebound with more mass. If you continue to train hard without rest, you can impede the repair process, however. For mild soreness, active rest -- involving stretches and light cardio -- can get the blood flowing, remove toxins and help your thigh muscles to rehabilitate.

  1. Bend and Stretch

    • Warm up and lengthen your hamstrings with a gentle Pilates stretch. By boosting the circulation in your thighs, you can reduce swelling, tension and soreness. For example, begin a stretch for your hamstrings by sitting on the floor and extending your legs in front of you with your feet pointed. Bend your elbows, drawing them up behind your head, and place your hands on your shoulder blades. Slowly bend forward at your hips, pulling your head toward your knees. Take 10 breathing cycles to reach the peak of the stretch and then slowly release. If your hamstrings are too tight, perform the stretch with your knees slightly bent.

    Concentrate on Quads

    • A Pilates stretch for your quads can alleviate front-of-the-leg soreness as well as loosen tight hip flexors from sitting for prolonged periods. For example, position a sturdy chair back about a foot in front of you. Shift your weight to the left leg and bend your right knee. Take hold of your right ankle behind you and then extend your right knee straight down. Inhale deeply, scooping your navel in, and feel your right quadriceps relax and stretch. Hold the peak position for 10 to 20 seconds, repeating the stretch for your left quadriceps. Avoid pulling your knee behind your body.

    Ball and a Wall

    • A slow squat supported by an exercise ball against a wall can ease sore upper-leg muscles. For example, begin by standing with your feet hip-width apart and placing the ball between a wall and the curve of your back. Your feet should be 12 inches or more away from the wall, allowing you to align your knees with your feet during the squat. Pull your shoulders down and suck your navel in toward your spine to prepare. Inhale and slowly bend your knees, rolling the ball down the wall until your thighs are parallel to the floor. Exhale and roll the ball back up to the starting position. Perform six reps.

    March and Kick

    • Bouncing knee lifts or foot kicks on an exercise ball can provide a light cardio workout, heating up and relieving sore thigh muscles. For example, sit on the ball with your knees bent, your legs slightly wider than hip-width apart and your feet in parallel position. Pushing off with your feet and activating your thighs, start bouncing on the ball. To perform a march, raise your right knee on one bounce and then lower the knee on the next bounce. Repeat the march with the other leg, performing eight to 10 reps per leg. Use the same alternating leg pattern to perform bounce kicks. Instead of lifting your knee, kick your lower leg out in front of you on the bounce. Return your leg to starting position on the next bounce. Add movement of your upper extremities by swinging the opposite arm to your working leg forward and allowing the other arm to swing behind you.