5 Top Tips for Recovery After the Half Marathon

Physio Tips For Recovery After the Liverpool Half Marathon:

There’s few things better than the culmination of those months of toil, pounding the treadmill, traversing the roads and in some cases having a love/hate relationship with your Physio. Crossing the line after the Half Marathon is a moment to be proud of.

Running is the easy bit one of my clients once told me. It’s the rest of the week trying to move about that they struggled with. Well here’s a few tips to help reduce those aches and pain.

What Happens Post Half/Full Marathon?
No were not talking about the cheeky little breakfast and pint on lark lane more so what happens to your body and muscles after running for anywhere from 1-3 hours.
-Inflammation occurs around the soft tissues due to the level of stress the tissues are put under from the race
-Muscle power is inhibited
-Your immune system can be compromised
-DOMS. Due to the micro trauma endured by the tissues when running

What does Recovery Do?
Reduces Injury Risk
Reduces Recovery Time (so your not hobbling about looking like youve done 1000 squats yesterday)
Increases your longer term potential to push your body harder without getting injured.

Here’s my Top 5 MUST DOs after completing your Half Marathon:

1. Recovery is a MUST. It is part of the training plan and will help to reduce your injury risk further down the line. Hopefully as part of your training you have been incorporating some elements of this into your weekly schedule? This can include stretching, foam rolling and ice baths to name but a few
2. COMPRESSION. Compression leggings play a very important role for anyone that has pushed their body and is a very important part of your recovery.
3. Active Recovery. The first week after the Half marathon do some gentle exercise, preferably some light cross trainer, bike or swimming.
4. Massage. Soft Tissue Massage with an experienced therapist can assist with recovery and target any areas of tension that may have built up
5. Mobility Work. This can be yoga, static/dynamic stretching or foam rolling. This will help to highlight any areas in particular, low back, hips and calves that have stiffened up

These are just 5 of many important components of the Recovery Process

As ever if there’s any questions please contact us direct on

0151 380 2420 or appointments@pallmallphysio.com

Paddy Mulligan
Bsc (Hons) Physiotherapy
Clinic Director
Pall Mall Physio

2018-03-26T15:57:40+00:00 News|0 Comments