Don't let the euphoria of completing a big run turn into pain and stop your training - follow our recovery tips and get back out there ASAP.

Firstly a big congratulations on completing your half-marathon or similar event. Hopefully you didn't drop down in a heap at the end but kept moving - walking around can keep the blood moving round your body, gradually lower your blood pressure, heart rate and start the recovery process. It is also important to rehydrate and refuel so making sure your eat and drink well by including some carbohydrate and protein can also kickstart your recovery, this could be something as simple as some chocolate milk to start with. Take care when stretching - after a intense activity don't overdo it as you could increase micro-tears in the muscle from your exercise. If you can face it an ice bath after a big event can help to limit the damage to your muscles and keep your legs feeling fresher.

If this is all too late don't despair - the first few days after an event it is still important to hydrate well. We would also recommend some self massage of sore or tired muscles. You can use a foam roller or your hands. Alternatively if you would prefer professional help you can book in for a sports massage at either of our Camberley or Aldershot clinics.

Get moving soon - you may be stiff but doing a recovery activity such a gentle jog, exercise in the pool or even a brisk walk will help encourage blood flow to recovering muscles. Don't go overboard though, make sure you take it easy and give your body some time to rest before returning to your full training programme.

Remeber you may be a bit sore and stiff but if something is unexpextedly painful and doesn't go away don't ignore it. A small injury might be treated quickly, but leave it and it could develop into something serious and keep you out of action for the longer term. If you need any help or advice don't hesitate to give us at Optimum Performance a call on 01276 684965.

 

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