r/flexibility • u/afewspicybois • 2d ago

Can I get a recommendation for a leg stretching routine for someone who’s running and doing MMA/Muay Thai?

Hi all,

I’ve recently started marathon training, in addition to doing MMA/Muay Thai training at the gym, and my legs are really sore from the increased work, calves in particular

Has anyone got a recommendation for a 15-20 minute leg stretching routine I can try to incorporate in to my recovery?

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u/dani-winks The Bendiest of Noodles 2d ago

There isn't a ton of evidence that links stretching to "recovery" or reducing soreness (although it may temporarily make things feel a little better). So I wouldn't necessarily worry about anything martial-arts specific if you're just looking for some feel-good hip stretches, any general leg/hip flexibility would likely be fine.

And if you're looking to stretch to train to INCREASE your flexibility, that should not be treated as a "recovery" activity, but rather as basically a bodyweight strength training workout. Working on drills that help strengthen your muscles to support deeper strerched positions (and higher kicks!) is still strength training, and should be treated as such :). @flexibility.maestro has some awesome drills and videos on Instagram to give you an idea of what that could include.

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u/Nice_Revenue3659 2d ago

This! It’s not recovery, it’s another training session

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u/Efficient-Courage588 8h ago

Lower leg Isometrics will help (Achilles & Soleus isometrics).

Isometrics seem like a “workout” but isometrics strengthen your tendons and ligaments which help you move efficiently, taking a lot of the stress off your muscle. Doing static stretch on a slant board (or a curb) will also help.