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It is very possible that after the practice of some exercise or sport such as running or cycling we will feel tired and loaded legs, especially when the exercise is intense. In order for this sensation to disappear, there are a series of methods that will help you to achieve greater muscle relaxation, which we will explain now.

Tips for avoiding loaded legs after training

Do you always and under all circumstances feel your legs loaded after training and do you feel that your limbs are piling up too much tension? Whatever the sport you play, you may find that your legs are heavily loaded after a hard day of training. Here are some tips to help you learn how to stretch and relax your loaded legs after training each day:


The first thing to do after training is to stretch the muscles, so we will be helping the muscles recover from the care we have taken. It is best to gently stretch each and every muscle in your leg. For this you can lean on a wall or a tree and stretch for twenty seconds, making sure to stretch each of your legs.

Cold water and contrast baths

Another way to relax the muscles of our legs is to apply cold water or ice to them. The cold will exercise as an anti-inflammatory for your muscles and serve to reduce fatigue. We can also opt for contrast baths, with cold water and hot water. These kinds of baths help both to reduce muscle swelling and to strengthen blood flow.

You can also do both, first apply ice after finishing the exercise and then take a bath alternating hot and cold water alternating always and at all times starting with hot water and repeating the operation over 3 or 4 times.

Active recovery

If our legs are very tired and even sore after physical activity, we recommend that we give the body some rest. Even in this way, you can get active rest to recover from intense training, i.e. replace your activity with a lighter one.

This active rest will help us to support the active muscles and make the muscles relax and hurt less. A case in point is professional sport, where runners do small, smooth walks in the 3-week laps on rest days. If your activity is running, the best thing to do is to take a half-hour to an hour after training.

To rest

Rest is not only indispensable to sustain our physical and mental health. One of the functions of sleep is to repair damaged tissues and muscles. A good night's sleep will help us recover from the sacrifices of the previous day and get in shape to face the training of the next day. One way to relax your legs after exercise is to sleep with your legs subtly elevated. For this it is enough to put a pillow on the bottom of the bed.


Everyone knows that massage is an essential part of the restoration of any top-level athlete. Massages help to relax the muscles of the human body, improve circulation and prevent injuries and stiffness, or help to improve past injuries.

Although it would be ideal to be able to go to a masseur after each of the training sessions this is not always and at all times possible so we can resort to giving ourselves the massage ourselves. For this we can heat coconut oil or cypress essential oil by referring only 2 products with anti-inflammatory properties and gently massage our legs. It is best to do this before going to bed, but if the pain is more severe, we can repeat the operation twice a day.

Eat well

Eating a healthy, balanced diet for athletes as well as getting plenty of rest is essential for your health. There are some products that improve muscle relaxation. One of the best known is cherry juice. This juice contains flavonoids and anthocyanins that both help to improve muscle pain and prevent it from occurring. We must also eat good quality carbohydrates, proteins and fats, as these elements are key to muscle restoration and it is natural to drink water in the right amount.

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