Q&A for How to Prevent Your Legs from Getting Hurt from the Splits

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How do you stretch your quads?

Eric Christensen, DPT
Physical Therapist
Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

Eric Christensen, DPT

Physical Therapist

Expert Answer

Try a half-kneeling quad stretch! Get on an elevated surface (like a couch) and kneel down onto one knee. Prop the kneeling knee up with your back foot. Then, bring your torso upright and lean slightly backwards--this should give you a great, healthy stretch on the front of that quad.

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Question

I have been trying to get the splits for four years and it still is not working. How can I get my splits?

wikiHow Staff Editor
Staff Answer
This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

wikiHow Staff Editor

Staff Answer

Persistence and patience are key! Dedicate a little bit of time each day to stretching your hamstrings, hip flexors, inner thigh abductors, and other leg muscles—even 10-30 minutes each day is enough! Continue stretching and improving your technique day by day and see if you notice a difference.

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What time should I rest?

wikiHow Staff Editor
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wikiHow Staff Editor

Staff Answer

Give yourself plenty of time to rest each day! Set aside 10-30 minutes to work on your splits each day, and then give yourself time to rest and recover in between sessions. If you're dealing with a leg injury, rest indefinitely until your injury heals.

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Question

Should I still stretch before doing splits even after I've learned to do them successfully?

Charbunzz 8

Community Answer

Yes! Always stretch, no matter what. Not stretching can cause serious injury.

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Question

I'm trying to do right leg splits but whenever I stretch and then try do splits my hamstring hurts. The next day when I try to go further, my hamstring hurts still. Is there a way to avoid this?

Community Answer

There is no way to avoid this until you are used to doing it and you have stretched daily for many days. After you are used to it and have practiced a lot, there will be little to no cramps or pain. Practice makes the perfect.

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Question

If I'm three inches away from completing a split, how do I get it really fast?

Community Answer

Lift your hands up and stay in that position for a few seconds or as long as you can. Keep repeating and it should get you a lot closer to your split.

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Question

I had pain in my inner thighs two years ago while splitting. Now, when I've started stretching again every day, the pain has come back. What should I do?

Community Answer

You should rest for a while, and try to ease into your stretches very gradually. It's dangerous to stretch when hurt. Remember: when you feel pain, your body is trying to tell you something!

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Question

When I do my left split, my hamstring will have a sharp, piercing pain that doesn't go away. What does it mean and what should I do?

Community Answer

You might just need to stretch it out (because you have tight hamstrings), but if it is a sharp, throbbing pain, not a mild, smooth ache, you might need to look into seeing a doctor. If that's the case, avoid trying to do a split until you've done so.

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Question

My left leg hamstring hurts when I go into my split. What should I do?

Cshanahan012

Community Answer

Go back to basic exercises and stretches. This will re-teach that hamstring how to stretch.

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Question

I can almost do a right forward split, but I haven't done it in a while, as its started to hurt. It hurts to stretch, even if I do it lightly. What should I do?

Community Answer

You should see a doctor, to make sure you haven't injured yourself, and follow their advice on the matter.

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Question

if I push myself and force it, can I break my hips or anything else?

Tom De Backer

Top Answerer

Yes. You can break bones, tear tendons, tear muscles, tear skin, tear nerve tissues, tear blood vessels, etc. In short, don't push yourself. If you've been patient and still haven't reached your goal, you simply have not yet been patient long enough. You'll get there; just keep practicing.

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Question

Does it hurt to do the splits? Can I break a bone?

Community Answer

It can be a little uncomfortable when you're stretching at first until your muscles become accustomed to it, but it shouldn't hurt. Always stretch before you do the splits to prevent injury.

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Question

If I stretch out correctly and everything, my splits aren't that bad––I'm not that far from the ground, but my left hamstring hurts quite badly when I stretch, should I keep stretching it or rest it?

MetalEdgeNews

Community Answer

To get optimal gains in maximum strength, the body needs a complete recovery, so 48 to 72 hours of rest. So give it a good rest before trying again.

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Question

I started doing the splits again. I’ve been doing the stretches before and after, but today my left hamstring felt like it was being stabbed. What should I do?

Community Answer

If something hurts, ice it. Give it a rest, then go back at it when it feels better. If it keeps hurting for a long period of time, you might want to consult a medical professional.

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Should I stop trying if my hamstring hurts?

Community Answer

You should stop for the time being, because you do not want to cause an injury to your muscle due to over-stretching.

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Question

During stretching, my hip joint hurt me. I feel like my leg stopped and become a hard like a stick. What is the solution?

Taryn McBrayer

Community Answer

All you need to do is find some hip specific stretches and do those 2-3 times a day. If the pain gets unbearable and starts hurting when you aren't doing the splits, I would recommend seeing a professional, like a physical therapist.

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Is it a good or bad sign if my inner thighs get sore?

Community Answer

It is a sign that your muscles are stretching, and this is a good thing, but make sure you take breaks if the pain is too intense.

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