Post-Race Recovery Tips

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Finishing a race is a great achievement, and often the goal for many runners. Unfortunately, nagging injuries can creep in long after you crossed the finish line. In this article we share a few simple tips that can help keep painful injuries from breaking your stride.

If you’re currently training for a race, keep an eye on your body for signs of a developing injury. Overuse injuries like shin splints, plantar fasciitis, and IT band syndrome are very common in runners who overtrain or run with poor form. If you’re struggling with pain and can’t seem to find relief, our providers are here to help you get you back on your feet fast.

After the Race:

Immediately following the race, you may get excited to start training for the next one – but remember to take it easy. What you do after the race will be crucial to avoiding common overuse injuries and unnecessary pain. Below are a few steps you can take to give your muscles some much needed post-run R&R.

Cool Down with Light Activity

While may be tempting to just lie down and rest right away after a challenging race, try not to spend too much time stationary. Keeping your body mobile after a race will not only help improve circulation but can also help reduce the effects of DOMS (Delayed-Onset Muscle Soreness).

Some light exercises you can do to stay mobile after your race include:

  • Walking
  • Swimming
  • Biking
  • Stretching
  • Yoga

Refuel and Rehydrate

After any long run, it’s best to rehydrate and refuel your body with protein, carbs, and other nutrients that were used up during your run. Some popular post-run snacks that will leave you feeling recharged include fresh fruit, granola bars, and protein smoothies.

Don’t Forget to Stretch!

Proper stretching and recovery techniques, like using a foam roller or a lacrosse ball, can help reduce post-run soreness. You can also use static stretches to help release any built-up muscle tension from your run. Try the exercises demonstrated in the video below to help ease the muscles in your lower legs and feet.

Continue Training Safely

In the days following the race, keep your workouts light and limited to about 45 minutes. Taking it slow with light activity will help your muscles recover and heal. The light activity will increase blood flow to the exerted muscles which will also help relieve soreness. As your body adjusts to the new routine, you can start to ease back into more intense training.

Leave Running Injuries in the Dust

If aches and pains are keeping you on the sidelines, schedule an appointment with Airrosti today to get back on track. Our providers are dedicated to finding and treating pain at the source, focusing on exceptional patient care and lasting results. We also share tools and resources to help boost your recovery. By treating the source and not just the symptoms, our providers help patients return to pain-free activity in an average of just three visits (based on patient-reported outcomes).

For your convenience, we offer virtual appointments in addition to in-office visits.

Read our Medical Disclaimer here.

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