Exercises & stretching
for leg pain

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Benefits of exercise for leg pain

Once serious causes like blood clots, severe circulation problems, or acute injuries have been checked and treated, the right kind of movement is usually safe and can be one of the best ways to feel and function better.

For people with artery related leg pain, supervised walking programs are a guideline recommended treatment. They can increase how far you can walk, reduce symptoms, and improve quality of life, often before any procedure is considered.^{2 15 16}

For bone stress injuries, shin pain, and many running related problems, carefully planned exercise that builds strength in the calf, hip, and trunk, and then gradually reintroduces impact, helps bone adapt and lowers the risk of future injury. ^{11 19 20}

For nerve related leg pain, such as sciatica, staying as active as possible, using exercise based care, and avoiding long bed rest are key parts of modern guideline advice.⁴ Movement supports blood flow, protects strength, and helps your nervous system become less sensitive over time.

The exact plan depends on what is causing your symptoms, but in many cases, the goal is similar: protect your health, move within safe limits, build strength and stamina, and return you to the activities that matter most.

Effective exercises for leg pain

Not every exercise is right for every person. If a movement causes sharp pain, chest pain, new shortness of breath, or sudden swelling, stop and get medical help. If you have known circulation problems, a blood clot, or are unsure about your diagnosis, talk with a medical provider before starting a new program.

These options are general examples. Your clinician can help tailor them to your condition, whether it is related to arteries, nerves, bone stress, or simple overuse.

1. Interval walking for circulation and stamina

Why it helps: Builds walking capacity and supports blood flow. In people with peripheral artery disease and stable claudication, supervised or structured walking is a core treatment that improves walking distance and daily function. ^{2 15 16}

How to do it: On level ground, walk at a pace that brings on mild to moderate leg symptoms after a few minutes, but still feels safe. When your symptoms rise to a moderate level, slow down or pause and rest until they ease. Then start walking again. Aim for a total of about 30 minutes of walk and rest intervals, three times per week, or as advised by your clinician. If you have not yet been evaluated for circulation problems, or if pain comes on very quickly, seek medical review first.

2. Seated ankle pumps and calf activation

Why it helps: Encourages blood flow in the lower leg veins and gently activates the calf muscles, which can help with stiffness after sitting or mild swelling once serious causes like deep vein thrombosis have been ruled out and treated. ^{1 8 9}

How to do it: Sit with your feet flat on the floor. Lift your toes up while keeping your heels down, then press your toes down as you lift your heels, as if gently pressing and releasing a pedal. Move slowly and steadily. Repeat 20 to 30 times, a few times per day, as long as it feels comfortable and you have been cleared for light movement. This is not a substitute for medical care if you have new one sided swelling or suspected clot.

3. Bridge exercise for hip and leg support

What it helps: Strengthens the glute and hamstring muscles, which support your legs and lower back. Stronger hips and trunk can help reduce strain on irritated nerves and on the legs during walking or climbing. ^{4 11 19}

How to do it: Lie on your back with your knees bent and feet flat, about hip width apart. Tighten your buttock muscles and gently press your heels into the floor as you lift your hips until your body forms a straight line from shoulders to knees. Hold for 3 to 5 seconds, then slowly lower back down. Start with 2 sets of 8 to 10 repetitions. If this causes sharp back or leg pain, reduce how high you lift or stop and seek guidance.

4. Calf raises at a counter

Why it helps: Builds strength in the calf muscles, which are important for walking, stairs, and a safe return to running or sport after bone stress or shin pain, once impact is allowed again. ^{11 19 20}

How to do it: Stand facing a counter or sturdy surface with your hands resting lightly for balance. With your feet hip width apart, slowly rise up onto the balls of your feet, lifting your heels off the ground. Pause for 1 to 2 seconds, then lower down with control. Aim for 2 to 3 sets of 8 to 12 repetitions. This exercise is usually added after your clinician has cleared you for strengthening, especially if you have had a bone stress injury.

Helpful stretches for leg pain

Stretching can reduce stiffness and ease tension in muscles that attach around the hip, knee, and ankle. It works best when combined with strengthening and activity changes that match your diagnosis.^{4 11 19}

1. Calf stretch

How it helps: Tight calf muscles increase pulling on the heel and plantar fascia. Stretching them can improve comfort with walking and standing.

How to do it: Stand tall and place your foot forward with your knee slightly bent while keeping the other leg straight. Move your weight towards the front foot, until you feel your backwards leg muscles stretching. Hold 20 to 30 seconds, repeat 3 times. You can then repeat with the back knee slightly bent to stretch deeper into the Achilles tendon.

2. Standing hamstring stretch

How it helps: Looser hamstrings can make bending and reaching feel easier.

How to do it: Start by placing one foot in front of the other. Bend your body forward, keeping the front knee straight. Push your knee downwards with your hands until you feel the back of your thigh stretching. Hold this position and do it to one side at a time.

3. Figure-4 piriformis stretch

How it helps: Eases tension in the deep hip muscles that can affect leg comfort, especially in some people with sciatica type symptoms.⁴

How to do it: Sit on a chair. Cross one ankle over the opposite knee. Pull the lower leg toward your chest until you feel a comfortable stretch. Hold for 20 to 30 seconds, then switch sides. Avoid this if it causes strong leg pain, numbness, or worsening nerve symptoms.

Did you know?

Exercise is a prescribed treatment for artery related leg pain. In people with peripheral artery disease and claudication, supervised exercise therapy or structured walking programs, three times per week for around twelve weeks, can meaningfully increase walking distance and quality of life. Guidelines recommend this as a first line treatment before procedures for most people with stable symptoms. ^{2 15 16}
Not all leg pain in active people is “just shin splints.” Medial tibial stress syndrome and bone stress injuries exist on a spectrum. Higher grade stress injuries on MRI take longer to heal and have a higher risk of full fracture, which is why careful load reduction and a stepwise return plan are so important. ^{11 19 20}

These insights show how tailored movement, rather than rest alone, can protect both your legs and your long term health.

Exercises to avoid with leg pain

Some activities can trigger or worsen certain types of leg pain, especially if they are done too early, too hard, or without addressing the underlying cause. These are guidelines, not strict rules. Exercise should feel challenging but not sharply painful, and should not cause sudden swelling, severe cramps, or new weakness.

Examples of movements to limit or delay include:

High impact running or jumping with a bone stress injury or severe shin pain.If you have a bone stress injury, guidelines recommend reducing or stopping impact activities until daily movements and clinical tests are pain free. Return to running should be gradual and based on clear criteria, not a sudden increase in activity. ^{11 19 20}
Pushing through severe calf pain that may be related to artery disease.With peripheral artery disease, supervised exercise may include walking until moderate, controlled leg pain begins. Sudden or severe pain, especially at rest or at night, should be medically evaluated rather than pushed through. ^{2 15 16}
Continuing full training when pain predictably increases with exercise and improves with rest.This pattern can occur with chronic exertional compartment syndrome. Maintaining heavy training without assessment can increase the risk of more serious problems. Evaluation and training load changes are advised. ^{14 21}
Forcing deep stretching into strong pain.Stretching into sharp or intense pain can worsen symptoms, especially over painful bone or irritated nerves. Stretches should feel like a gentle pull or mild discomfort, not sharp or burning pain. ^{4 11}

If you are unsure, a clinician can help you sort out what to pause, what to modify, and what you can safely keep doing.

Clinical insight

Modern guidelines for low back pain and sciatica show that many people with nerve related leg pain improve without early MRI scans, strong nerve medications, or surgery. Instead, they recommend staying active and using exercise based and psychologically informed rehabilitation. Imaging, injections, and surgery are usually reserved for people with more severe or ongoing symptoms, or when there are clear safety concerns.⁴

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Footnotes

National Institute for Health and Care Excellence (NICE). Venous thromboembolic diseases: diagnosis, management and thrombophilia testing (NG158). 2020, updates 2023.

American College of Cardiology / American Heart Association (ACC/AHA) Multisociety. 2024 guideline for the management of lower extremity peripheral artery disease. 2024.

European Society of Cardiology. 2024 ESC guidelines for the management of peripheral arterial and aortic diseases. 2024.

NICE. Low back pain and sciatica in over 16s: assessment and management (NG59). 2016, updates 2020–2022.

BMJ Best Practice. Peripheral arterial disease and acute limb ischaemia topics. 2024–2025.

British Journal of Cardiology. Peripheral artery disease: current diagnosis and management. 2020.

NICE Clinical Knowledge Summary. Peripheral arterial disease, prevalence and assessment. 2020–2024.

Centers for Disease Control and Prevention (CDC). Data and statistics on venous thromboembolism. 2024.

Machin J, et al. Trends in lower limb deep vein thrombosis and post thrombotic syndrome. Journal of Vascular Societies Great Britain & Ireland. 2023.

BMJ Open. Temporal trends in venous thromboembolism hospitalisations in England 1998–2022. 2025.

Brukner P, Matson J. Stress fractures: diagnosis and management in primary care. Br J Gen Pract. 2019.

American College of Radiology. ACR Appropriateness Criteria: Stress (fatigue / insufficiency) fracture. Latest update.

Radiopaedia. Stress fracture, MRI features. 2025 update.

Roberts A, Franklyn-Miller A. Chronic exertional compartment syndrome, and return to sport after lower extremity bone stress injury. Br J Sports Med.

Bonaca M. Exercise therapy in symptomatic peripheral artery disease. ACC.org Expert Analysis. 2025.

Aboyans V, et al. Exercise therapy for peripheral artery disease, state of the art review. Eur Heart J. 2024.

Orthopedic Reviews. An update on peroneal nerve entrapment and neuropathy. 2021.

BJA Education. Meralgia paraesthetica. 2025.

Springer / Current Sports Medicine Reports. Evidence based treatment and outcomes of tibial bone stress injury and lower extremity bone stress injury update. 2021–2024.

Warden SJ, et al. Criteria and guidelines for return to running following tibial bone stress injury. Sports Med. 2024.

BJSM blog. The MSK playbook, chronic exertional compartment syndrome and differentials of exercise induced leg pain. 2025.

Waterworth G, et al. Surgical outcomes for chronic exertional compartment syndrome. BMJ Military Health. 2020.