30 Apr Recovering After A Marathon Or Sports Event: Podiatry Tips
Training for a marathon or sporting event? First of all, let us say a big congratulations and give our full support and encouragement – because it’s definitely an amazing feat that should be celebrated! As well as being an incredible accomplishment, there’s no doubt that it can also take a serious toll on the body. This is where proper recovery is essential to help your body heal, reduce your risk of injury, and best prepare you for future events. Here are the top ten ways to recover after a marathon, race, or other sports event, as backed by evidence.
Resting Time
You may be riding on a high and want to keep going and not lose your momentum, but taking a few days off from training or any strenuous activities following your event must be a priority. Resting allows the body to heal and repair any muscle damage sustained during the event, which happens naturally as you put your body under strain and push yourself further. During this time, it’s best to avoid any activities that can further strain the muscles or cause additional damage.
Rehydrate
Dehydration is a common issue for athletes, regardless of whether it’s your first event or your 100th. And if there’s anything that’s going to get you dehydrated quickly, it’s a big sporting event! It’s recommended that you consume fluids in the form of water, sports drinks (with added electrolytes), or even coconut water. Aside from supporting a healthy recovery after the event, making sure to maintain good hydration also supports your event performance, helping you maintain your body temperature, improve cardiovascular function, enhance muscle function, increase energy, improve cognitive function, and reduce your risk of injury.
Get That Nutrition In
After a marathon, the body is in a state of exhaustion, and the muscles have undergone significant damage. Good nutrition helps the body repair and rebuild the damaged tissues, replenish energy stores, and restore fluid and electrolyte balances. Consuming a balance of carbohydrates, protein, and healthy fats to help promote muscle recovery, protein synthesis, rehydration, immune system boost, inflammation reduction, mental recovery, will work to support your overall health. It’s essential to consume whole foods such as lean protein, fruits, vegetables, and whole grains to provide the body with essential vitamins and minerals.
Get A Massage
Feeling sore and stiff? Then a post-marathon massage may be just what the doctor ordered. Massage can help the body recover from strenuous activity by increasing blood flow, reducing inflammation, and improving flexibility. Massage can also help alleviate muscle soreness and stiffness, leading to faster recovery times.
Stretch Daily
While stretching is a great habit to get into in general, stretching daily after a marathon becomes even more critical as the muscles have undergone significant stress and are at an increased risk of injury. Stretching helps reduce muscle tension, improves flexibility, increases blood flow, promotes muscle recovery, improves posture, reduces the risk of injuries, and promotes relaxation. Focus on stretching major muscle groups such as hamstrings, quadriceps, and calves.
Chill Out With A Cold Soak
Feeling sore, stiff or inflamed? Then try a cold water bath! You can decide how much (or little) ice you’d like to include. The cold water will help reduce any swelling in your legs and facilitate the healing and repair of your muscles following such a strenuous event! Following the same principle, you can elevate your legs up against a wall or on the couch to encourage blood flow away from the legs.
Sleep
Sleep is an essential part of the recovery process after a marathon. During sleep, the body goes into a state of rest and repair, where it regenerates and restores itself. Adequate sleep promotes muscle recovery, energy restoration, immune system boost, hormonal balance, mental recovery, and injury prevention. Aim for at least 7-9 hours of sleep per night.
Light Exercise
After taking a few days of much-needed rest, it’s important to get your body moving again and incorporate light exercise into your recovery process. Light exercise can help improve blood flow, reduce muscle soreness, and speed up the recovery process. Focus on low-impact activities such as walking, yoga, or swimming.
Get Any Lingering Aches And Pains Checked
Had a few days to recover and something doesn’t feel right or you’re concerned about an injury? Don’t hesitate to get it checked. Our experienced podiatrist here at Masterton Foot Clinic specialise in sports medicine and rehabilitation of the feet and lower limbs. We are committed to clinical excellence and getting you back to your healthy and happy self as quickly as possible, providing the best and timely guidance and advice along the way.
To book an appointment, book online or call us on 06 370 4057.