Whether you are a first time runner or not you will be on a runners high for finishing your event.
The key to a good post running event recovery is what you do in the first few days after running. The outcome of not following through on a good recovery include, risk of injury, increased fatigue, mood swings and extreme muscle soreness.
At Saanichton Physiotherapy and Sports Clinic we advise on the following tips to prepare you for your post running recovery.
Drink lots of water
Many of us don’t realise how much fluid can be lost during running. During your running event the wind evaporates a large portion of your sweat – this means that a lot of the fluid you lose is invisible, but can add up to 1-2 litres or water depending on the heat. Some of the signs to watch our for in post running dehydration can be headaches, concentrated urine which appears darker yellow in colour and feelings of being extremely exhausted. A swollen tongue and cracks/indentations in your lips can also be signs of a dehydrated body.
Perform a warm down routine
Warming down will make a huge difference to how your body responds in the first 1-2 days after your running event. This is when DOMS (delayed onset muscle soreness) starts to rear its ugly head. So it’s vitally important to warm down even if you do not feel like it at the time. Stay on your feet and keep moving and walking around the race precinct for about 5-10mins. Do a few light lower limb stretches of your quadriceps, hamstrings and calves immediately after the running event and keep increasing your stretching routine over the next few days. If muscle soreness or tightness is still present
Book a massage or some hands on physiotherapy
At physiotherapy we encourage you to pre- book your post race remedial massage with our Massage Therapist or hands on physiotherapy & dry needling appointment in the first 1-2 days after your event. This will really assist your muscles to re-lengthen and decrease soreness after all the hard work they did getting you over the finishing line.
Wear compression garments
Wear your compression socks, pants or shorts when you get home or even immediately post –race if you can get to them easily. Wearing these can significantly reduce your muscle soreness. If soreness or muscle tightness still persists…7 days later have a massage or hands on physiotherapy appointment
It will usually takes 1-2 days for DOMS to kick in. Getting that second remedial massage or hands on physiotherapy &/or dry needling appointment a week after a major running event like the Corporate cup can work wonders. This is quite important if you are looking to continue to run or participate in another event soon (eg the following weekend or fortnight). Our hands on Physiotherapists and massage therapists will work over any residual tight knots and bands that developed over the course of your running event.
A great way to encourage recovery is to lie with your legs resting up on a wall. This can facilitate blood flow and lymphatic drainage. Adopting this position can improve your mood and energy levels by bringing blood back to the brain. You can stretch in this position for up to 15mins. Move your gluteals closer to the wall for comfort and to stretch your hamstring.