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We know the familiar expression \u201changover\u201d but less so its alter ego in sport \u201cwooden legs\u201d. Either expression does not bode well. \u201cWooden legs\u201d often appear after intense muscular effort. And then we think about all those videos of marathon runners after races who can’t do a squat or walk normally. Is this inevitable? How to fix it? HAS 20 Minutes<\/span>a sports osteopath gave some preventive and corrective techniques to heal your body.<\/p>\n The expression \u201cwooden legs\u201d refers to \u201ca feeling of stiffness, heaviness and loss of muscular flexibility after exercise,\u201d explains Samuel Urtado, sports osteopath. Physiologically, this corresponds to micro-lesions of muscle fibers, associated with local inflammation and an accumulation of neuromuscular fatigue. But \u201cit\u2019s not just muscular, the nervous system and non-muscular tissues (fascia) are also involved,\u201d continues the founder of Team Trail Paris. This explains this overall feeling of rigidity.<\/p>\n The good news is that these sensations are not inevitable according to the osteopath: \u201ca trained athlete, with good load management and optimized recovery, can greatly limit or even avoid \u201cwooden legs\u201d\u201d. This sensation appears mainly in three cases: unusual or too intense effort, lack of progression in the load, insufficient recovery (sleep, hydration, nutrition).<\/p>\n Before the effort, we can <\/span>: do joint mobilization (hips, ankles) and muscles before starting to run. Warm up for a third of the workout: progressive muscle activation (intensity increase). Maintain controlled breathing to prepare the nervous system.<\/p>\n After exercise, you can:<\/span> Return to active calm (walking, light pedaling), gentle mobility exercises and light stretching. Then, return to slow breathing, with a low volume of air, in order to restart the parasympathetic system. It is also important to quickly provide your body with sufficient nutritional intake and hydration.<\/p>\n With these tips, the goal is not to \u201cforce recovery,\u201d but rather to facilitate physiological transitions.<\/p>\n There is no single method or magic trick to recover well, \u201cbut a clear hierarchy,\u201d says Samuel Urtado. And quality sleep is the first condition. \u201cThis is when tissue and nervous system repair occurs.\u201d Next comes nutrition, \u201cwith enough protein, carbohydrates, and good hydration.\u201d And finally, better effort management, \u201cin order to avoid load peaks\u201d.<\/p>\n In correction, that is to say when you already have heavy legs, you can stay moving, at low intensity, to optimize recovery. Contrary to what one might think: \u201cit\u2019s better than total rest\u201d, assures the osteopath. You can also optimize your recovery with additional tools. \u201cThese are useful but not magical,\u201d warns the professional. He recommends heat therapy, compression boots, or even self-massage, manual or with a massage gun. The result is almost immediate relief. What ? \u201cJet boots\u201d from Therabody or Decathlon massage gun, for example.<\/p>\n<\/div>\nWhat is the feeling of \u201cwooden legs\u201d?<\/h2>\n
Two preventive routines to avoid wooden legs<\/h2>\n
How to remedy the feeling of \u201cheavy legs\u201d and recover better?<\/h2>\n