Stretching help

[MirokuWinds]

Im new to ddr and my legs get sooo sore and it really hurts after a while but i dont stretch so i was wondering what stretches should i be doing? Links to detailed sites would be awesome... i want to play for hours and hours but my legs wont allow me ;-(

[urbanjunglekitten]

www.theosteopath.net/Leg%20Stretches.html

Here's a few good stretches. I especially like the last two, which are ones I do myself, since my calves are usually where I start feeling the burn first. (However, don't do them first . . . other stretches first would be better) I will also just touch my toes, standing up (or reach toward them . . . not many people can touch them right away) . . . don't bounce, just hold the stretch at the point where you can feel a little burn. Don't push too fast at first, you don't want to hurt yourself!

Also, I sit down with one leg stretched out in front of me and bend straight forward over the stretched-out leg. If you have your foot pointed (like you're standing on tippee-toes, but while you're sitting down), this will stretch the muscles in your shin. If you have your foot flexed, you will feel it all up the back of your leg. I like to see how close I can get my nose to my knee. Then switch legs and repeat.

Also, people forget their ankles and feet all the time, but if you play in socks or barefoot, it's important to remember them. Start with your foot pointed and make small circles with your toes moving only your ankle (go in both directions); then, holding your leg still, alternately flex (so your toes are straight up to the ceiling) and point your foot about 15 times. Do this on both legs before you start, and it will help cut down on the pain you're feeling.

Remember, if you just started playing, you're working muscles that you probably haven't worked in a while . . . and that's why they are hurting. You need to build them up gradually (ie, start out playing only 30 minutes a day, and then build up SLOWLY from there) or you're risking doing injury to your legs. Listen to your body . . . a dull achey pain is ok . . . it's usually just your muscles getting tired. If you feel any sharp pains, stop what you are doing immediately. Sharp pains are always bad. Be patient and soon you'll be going for hours at a time!

UJKitten