Congratulations on completing your run!
now comes the hard part recovery
A physiotherapists outlook on recovery based on research available here, here, here and here
If you have any questions regarding your injuries and common running injuries click here
you can also send us an email firstname.lastname@example.org or schedule in with one of our physiotherapists
Congratulations on Completing your run!
Now comes the hard part recovery.
We all want to go and party but here a few quick tips that will aid in your initial recovery.
Cross the finish line, celebrate, get your medal, celebrate, have your picture taken, and keep walking. You may feel like dropping to your knees and thanking the gods that you’ve finished, that isn’t the best way to go.
You’ve just asked your body to run for 42.195kilometres!
It’s still in marathon mode when you finish and is in great need of a transitionary phase. Walking helps circulation divert back to its resting state and flushes lactic acid from the muscles. Walk at least 10 to 15 minutes—back to your car, hotel, or cab.
Change your clothes
Once you stop our body will almost immediately enter recovery mode. Even on a warm day you'll find yourself getting quite cold and clammy. Help to avoid post race chills by changing into some nice warm soft clothes. This includes footwear, and injuries aside, another pair of runnering shoes is best (try to avoid thongs) This helps to keep your feet to keep your feet from swelling up and to provide your foot and leg muscles with much-needed support.
Get your feet above your head
Once you are confortable try to find a way to lay down and get your feet above your head. After sustained hard work by your lower body, it needs help facilitating blood flow. Besides, this is just plain relaxing. If you are not feeling well please have a friend or “spotter” keep an eye on you, and just lay down. Ideally you'll be able to keep your feet up for 15- to 25 minutes at this first go, and it's recommended you do this several more times during the day.
You need Fuel. Eat a recovery meal, ideally something easy to digest quickly (liquid form and containing some protein, for muscle recovery). Avoid processed fruit juices or other sugary substitutes. A good guide is to use what has worked in training but make sure this happens in the first 30 minutes after your event.
Assess any damage
If you have sustained any injury from a blister to a muscle strain to something you cant put your finger on begin assessing the true extent of what you have done and seek out help ASAP. For information on common running injuries click here
Your brain will be much clearer, and if you need to go somewhere or wait in line at least your basic needs will have been met.
Ormeau Physiotherapy is located in Ormeau on the Northern Gold Coast
To Schedule an Appoinment Give us a call on 5547 5666
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