By Doug James (intraining podiatrist, physiotherapist and runner)

Raced hard? Now recover well!

Hopefully you had a successful run during the recent Twilight Running Festival. As one of the first running events for the year it is a great test to see what condition your body is in for the rest of the race season. How effectively you recover after the race can dictate how soon you can get back to training and racing again.

Check out some great tips from the intraining Running Injury Clinic team below:

  • Compression and how you can benefit: Lower leg compression garments result in a lower perceived level of muscle soreness after endurance running events.
  • Massage recovery tools: Foam rollers and trigger balls are the perfect way to release tight and sore muscles.
  • Check your shoes for wear and age: The most common reason for shoes causing an injury is because they are too old or the cushioning has compressed from the months of training.
  • Eating, recovery and you: Nutrition plays an important role in recovery, and should consider fluids and electrolytes to rehydrate, carbohydrate to replenish glycogen (muscle fuel) stores and protein for muscle growth and repair.

For more comprehensive explanation on the above tips as written by the podiatry, physiotherapy and dietitian team at the intraining Running Injury Clinic, check out the latest ‘From the Sole‘ newsletter for April.

Click here to download a copy of the newsletter

After a few days, post-race soreness or DOMS (Delayed Onset Muscle Soreness) should begin to settle and running should start to feel more comfortable. If you still have pain that is preventing you from running or are carrying a niggling injury, now is the time to have it checked out.

Contact the team from intraining Running Injury Clinic to get you back on track for the rest of the season.