Extreme Elevation: Legs Up Against The Wall

Elevation of an injured area is an important principle of first aid, but elevating your legs regularly is a restorative exercise for anyone and for marathoners in particular because we ask so much of our legs and feet. One of my high school running coaches told us to elevate our feet after practices now and then, and one of my yoga teachers periodically suggests that we place our legs against the wall for a few minutes at the end of the class. Here’s how you do it:

• Find a door or an empty patch of wall space. Lie on a blanket or towel if you are on a hard floor.
• Lie flat on your back, and then lift your legs and rest your feet on the wall. If you can, scoot as close to the wall as possible so that your legs touch the wall, too, and the base of your lower back is 2-3 inches from the wall.
• Stay in this position for at least 2-3 minutes, or as long as 10 minutes.

This simple exercise revitalizes your legs, and you should notice a feeling of lightness, especially if you can stay in the position for at least 5 minutes.