Firstly, a big congratulations from all of us at Geelong Foot Clinic for completing such a worthwhile event over the weekend! It’s an amazing effort and we hope you felt amazing crossing the finish line!
Over the past few years we’ve seen a trend towards having a big influx of patients in our clinics with foot pain following big running events. So these are same tried and true methods to help you recover.
On the day
- Make sure you rehydrate with plenty of water in the hours following the finish
- A protein rich meal will also aid your recovery and assist with muscle soreness
- Stretch! Possibly one of the easiest things to do but often forgotten. There are plenty of variations from static to dynamic stretches. The important thing is that you target the muscles that have done most of the work. Think calves, hamstrings, quadriceps and gluteal muscle groups!
- If you have a particularly tight or painful area ice it up as precaution, ideally 10 mins on, 10 mins off and repeat over the course of the afternoon
1-2 days following the event
- Try and go for a light walk of around 20-30 minutes on the morning following the run. This will help loosen up any tight areas
- Talk a walk in the beach or a swimming pool up to your waste, wear a jumper and beanie if it’s a bit fresh!
- Stretch any tight areas once again
- If blisters developed during the run cover them with a bandaid to protect the area whilst the skin firms back up
After 3 days
- At this stage everything should be starting to feel back to normal. It’s now you can start thinking about getting back out for a light jog again.
- If you’re still feeling tight an alternate form of cardio could be beneficial, a swim or cycle would be ideal.
If after a few days you are still experiencing excessive soreness in a particular area we advise coming into the clinic for a checkup to make sure nothing more sinister is at play.
Happy running from everyone at the Geelong Foot Clinic!