# 1 – DO NOT STOP MOVING
For the first 10-15 minutes after crossing the finish line you should stay on your feet and keep moving around, even if you have had to rescue your sore feet and thrown your trainers onto the grass, keep walking, keep moving. This will help prevent fainting or leg cramps which can occur when the bodies energy levels have been depleted.
# 2 – START STRETCHING
After 10-15 minutes of walking start to stretch gently, hold the stretches for around 45 seconds and take in this serene moment of triumph that you did it! Target all of the leg muscles and even spend some time stretching out your back and arms.
# 3 – DRINK
And we don’t mean alcohol here. Small regular sips of water are better absorbed than gulping down a whole bottle in one go and having it swishing around in your belly. Eat a small, well balanced snack involving carbohydrates and a little of protein and fats. If you have nothing to snack on post-race opt for a sports drink with electrolytes rather than water.
#4 – TAKE A BATH, A COLD ONE
Granted not everyone is a professional athlete with access to an ice bath (and even if we did have access the thought is quite off putting) however the 14 kilometre pounding of your feet on the pavement can cause micro damage (small undetectable tears) to your muscles resulting in swelling. The quickest way to get rid of this swelling is to put ice on it; so, either fill your bath tub with cold water and sit with your legs in it or take a long cold shower, trust us, it will help speed up your recovery!
# 5 – HAVE A WELL-DESERVED REST
Everyone is different when it comes to recovery depending on your age, fitness level, regular training regime and how hard you ran the race. To determine how much time you need, first and foremost, listen to your body.
Treat yourself to a massage in the first few days to help flush out the post-race swelling and toxins in your leg muscles - this will help get your legs feeling less heavy and back to normal.
#6 – CELEBRATE!
Now give yourselves a HUGE pat on the back, you made it!
At Wolli Creek Physiotherapy & Pilates, you’ll be looked after by highly experienced and passionate young physiotherapists with a range of specialist skills and qualifications. We treat and heal all injuries and pain problems, for all kinds of people.