Raised Legs Wall Rest Recovery
By Will Lind
Images © Will Lind / Functional Running
The Raised Leg Wall Rest has got to be the third laziest recovery technique out there, coming closely behind sleeping and not running. Also known as a leg prop, or resting your feet up against a wall is as simple as it sounds.
I picked this one up from my cycling days where there is a heck of a lot of old wive’s tales and baseless traditions. This may well be one of those unfounded assertions and just so ya know, I’m not claiming any scientific backing for the Raised Legs Wall Rest recovery method. I’m not saying there’s not either, it’s just I’m not aware of any, for or against. You’ll often find for and against opinions and research on most any topic out there anyway and I’d rather share what is at the least going to help you calm down, settle the heart rate and chillax for a while (all things I am confident will help your recovery).
The claim from ‘back in the day’ was that having your legs raised on the wall would allow lactic acid to drain. As far as I know this is false. The lactic doesn’t drain. What then are some commonly claimed benefits of sitting around like this?
- Fluids (blood) drains from your lower limbs back towards the heart.
- Your hip muscles get a rest, and relaxed muscles are soothed muscles.
- You might find temporary relief from some running aches and pains.
How to do it? Um, lie down and ease your legs up against the wall. There’s not much more to it. If you need to ease tightness or pain, bend your knees or elevate your legs on a bench, box or bed instead of right up against the wall. If you’re able, try and scoot your bottom right up against the wall there.
Chill here as long as it’s comfortable. Three minutes makes a good start. If you need support for your neck or lower back be sure to grab a towel or pillow to help out.
Some reading on the internets tells me you’ll need to avoid this position if you have glaucoma. If you get a headache, tingles, aches or any pains you’ll want to give it a miss too.