Question 010: Competition preparation

I have been training really hard for the past month, kicking drills, running, jumping rope, aerobics, and stretching. My legs have been really tight for three days now. I have tried soaking in the tub with hot water, tiger balm, etc. I even give myself leg massages when I come home from TKD training and resting my muscles for three days. I'm supposed to compete in a tournament in a few days and I'm afraid I will be useless. What can I do to loosen my legs? I am a 40 year old, 5'6 “, female, 1st dan. My sparring style is powerful and not as quick as I'd like. What do you suggest I do to be prepared? I'll be competing in forms and sparring. This is my first tournament as a black belt. In the past I've competed and done very well in forms, usually taking first place. Sparring I came out 1st a few times but I usually take 2nd because I'm slow. I don’t get warmed up until the match is just about over.