Runners​ ​this​ ​one​ ​is​ ​for​ ​you!​ ​Learn​ ​how​ ​to​ ​take​ ​care​ ​of​ ​your​ ​body​ ​and​ ​avoid​ ​injuries​ ​so that​ ​you​ ​will​ ​be​ ​able​ ​to​ ​run​ ​weekly​ ​throughout​ ​the​ ​entire​ ​year,​ ​and​ ​meet​ ​your​ ​pace​ ​per mile​ ​goal​ ​in​ ​your​ ​next​ ​race.

Don’t​ ​use​ ​and​ ​abuse​ ​your​ ​body​ ​with​ ​the​ ​lack​ ​of​ ​post-run​ ​recovery, otherwise​ ​the repetitive​ ​micro-trauma​ ​will​ ​add​ ​up​ ​and​ ​potentially​ ​become​ ​a​ ​serious​ ​injury​ ​that​ ​keeps you​ ​from​ ​your​ ​passion.​ ​One​ ​of​ ​the​ ​worst​ ​things​ ​you​ ​can​ ​do​ ​after​ ​a​ ​run​ ​is​ ​to​ ​sit​ ​around the​ ​remainder​ ​of​ ​the​ ​day.

Muscle​ ​soreness​ ​is​ ​normal​ ​after​ ​a​ ​good​ ​workout​ ​and​ ​can​ ​peak​ ​in​ ​1-3​ ​days.​ ​​ ​Each​ ​foot strikes​ ​the​ ​ground​ ​approximately​ ​80-100​ ​times​ ​per​ ​minute​ ​with​ ​typical​ ​running​ ​cadence and​ ​with​ ​a​ ​force​ ​of​ ​3-5x​ ​your​ ​body​ ​weight.​ ​​ ​That​ ​is​ ​a​ ​lot​ ​of​ ​stress,​ ​making​ ​it​ ​is​ ​easy​ ​to see​ ​why​ ​micro-trauma​ ​can​ ​occur​ ​and​ ​why​ ​we​ ​are​ ​here​ ​to​ ​teach​ ​you​ ​ways​ ​to​ ​recover. You​ ​do​ ​not​ ​want​ ​those​ ​small​ ​areas​ ​of​ ​tension​ ​that​ ​you​ ​feel​ ​at​ ​the​ ​beginning​ ​or​ ​by​ ​the end​ ​of​ ​the​ ​run​ ​turning​ ​into​ ​IT​ ​band​ ​syndrome,​ ​or​ ​achilles​ ​tendonitis.​ ​​ ​You​ ​may​ ​have already​ ​waited​ ​too​ ​long.​ ​​ ​Next,​ ​I​ ​will​ ​give​ ​you​ ​recommended​ ​pieces​ ​to​ ​the​ ​puzzle,​ ​that your​ ​body​ ​will​ ​be​ ​happy​ ​to​ ​receive​ ​after​ ​a​ ​good​ ​workout.

How​ ​do​ ​you​ ​recover​ ​after​ ​a​ ​run?

5 post-run recovery rules

1.) Refuel​:​ ​​

First,​ ​you​ ​must​ ​consider​ ​refueling​ ​your​ ​body​ ​to​ ​replenish​ ​the​ ​energy​ ​you expended.​ ​​ ​It​ ​involves​ ​both​ ​hydration​ ​and​ ​consumption​ ​of​ ​food. SHOP NUTRITION
Hydrate​:​ ​​ ​Replenish​ ​the​ ​fluids​ ​you​ ​lost​ ​during​ ​your​ ​run.
    • (eight,​ ​8-ounce​ ​glasses​ ​are​ ​recommended​ ​daily,​ ​not​ ​considering​ ​a workout​ ​where​ ​more​ ​fluids​ ​are​ ​lost)
    • Water​ ​is​ ​typically​ ​good​ ​however, depending​ ​on​ ​the​ ​intensity​ ​of​ ​your​ ​workout,​ ​how​ ​much​ ​you​ ​were sweating,​ ​or​ ​how​ ​hot​ ​it​ ​was​ ​outside​ ​you​ ​may​ ​consider​ ​sports​ ​drinks to​ ​replenish​ ​electrolytes
    • In​ ​general​ ​electrolytes​ ​allow​ ​normal​ ​body​ ​functions,​ ​for​ ​example sodium​ ​and​ ​potassium​ ​allow​ ​your​ ​muscles​ ​to​ ​fire​ ​and​ ​contract
    • Salt​ ​is​ ​lost​ ​in​ ​sweat​ ​too,​ ​that​ ​is​ ​why​ ​it​ ​tastes​ ​salty,​ ​and​ ​you​ ​may want​ ​to​ ​consider​ ​a​ ​recovery​ ​drink​ ​(or​ ​even​ ​pickle​ ​juice)
Eat:​​ ​​ ​A​ ​combo​ ​of​ ​carbs​ ​and​ ​protein​ ​should​ ​be​ ​consumed​ ​shortly​ ​after​ ​your run
    • Carbs​ ​are​ ​broken​ ​down​ ​and​ ​turned​ ​into​ ​energy
    • Whole​ ​grains​ ​are​ ​best,​ ​such​ ​as​ ​rice,​ ​quinoa,​ ​or​ ​whole​ ​grain breads.
    • Protein​ ​helps​ ​primarily​ ​with​ ​muscle​ ​repair
    • Beans,​ ​fresh​ ​caught​ ​fish​ ​(salmon),​ ​nuts​ ​(almonds,​ ​walnuts)
    • May​ ​want​ ​to​ ​consider​ ​anti-inflammatory​ ​foods​ ​such​ ​as​ ​green​ ​leafy veggies​ ​(spinach/kale),​ ​fruits​ ​(blueberries,​ ​strawberries,​ ​cherry, oranges)​ ​and​ ​even​ ​dark​ ​chocolate​ ​(gives​ ​you​ ​quick​ ​sugars​ ​for energy​ ​along​ ​with​ ​anti-inflammatory​ ​properties.)
    • Fruits​ ​provide​ ​quick​ ​energy​ ​boost
    • Chocolate​ ​milk​ ​is​ ​a​ ​good​ ​source​ ​of​ ​carbs​ ​and​ ​protein​ ​(double​ ​that​ ​of sports​ ​drink),​ ​and​ ​calcium​ ​helps​ ​with​ ​muscle​ ​activation​ ​and lubrication

2.) hot shower:

​To​ ​improve​ ​circulation​ ​to​ ​your​ ​muscles​ ​to​ ​bring​ ​good​ ​nutrients​ ​and flush​ ​out​ ​waste. If​ ​running​ ​a​ ​marathon​ ​or​ ​extreme​ ​distance​ ​then​ ​consider​ ​alternating hot/cold​ ​in​ ​the​ ​shower,​ ​again​ ​to​ ​improve​ ​circulation​ ​with​ ​slightly​ ​better results. Ice​ ​is​ ​for​ ​an​ ​acute​ ​injury​ ​to​ ​control​ ​swelling​ ​just​ ​after​ ​injury​ ​such​ ​as​ ​a sprained​ ​ankle​ ​for​ ​the​ ​first​ ​3​ ​days.

3.) Stretch​:​

​It​ ​is​ ​necessary​ ​to​ ​loosen​ ​muscles​ ​especially​ ​after​ ​a​ ​hard​ ​run.Dynamic​ ​warm-up​ ​should​ ​be​ ​done​ ​before​ ​running​ ​to​ ​promote​ ​blood​ ​flowStatic​ ​stretches​ ​should​ ​be​ ​done​ ​afterwards​ ​with​ ​a​ ​minimum​ ​of​ ​60​ ​second holds​ ​or​ ​longer.​ ​​ ​I​ ​like​ ​to​ ​hold,​ ​until​ ​the​ ​stretch​ ​is​ ​no​ ​longer​ ​felt,​ ​which​ ​could be​ ​up​ ​to​ ​3-5​ ​minutes.In the photo to the left: standing​ ​calf​ ​stretch​ ​with​ ​knee​ ​straight​ ​and​ ​bent
Static​ ​stretches​ ​allow​ ​the​ ​body​ ​to​ ​go​ ​through​ ​larger​ ​range​ ​of​ ​motion​ ​before feeling​ ​restriction​ ​or​ ​tension
    • Static​ ​stretches​ ​should​ ​not​ ​be​ ​performed​ ​prior​ ​to​ ​sprinting​ ​because​ ​it decreases​ ​short​ ​term​ ​power​ ​output​ ​and​ ​can​ ​cause​ ​slower​ ​times
    • Focus​ ​on​ ​large​ ​muscle​ ​groups: calves, quads, hip flexors/TFL and hamstrings.

 Hamstring​ ​with​ ​sciatic​ ​n.​ ​Glides:​ ​​ ​Standard​ ​“figure​ ​4”​ ​stretch​ ​works here​ ​then​ ​move​ ​ankle​ ​up​ ​and​ ​down​ ​approximately​ ​20x

If​ ​tingling,​ ​numbness,​ ​or​ ​sharp​ ​pains​ ​that​ ​do​ ​not​ ​get​ ​better during​ ​ankle​ ​motions​ ​seek​ ​a​ ​physical​ ​therapist,​ ​because​ ​you are​ ​experiencing​ ​nerve​ ​compression​ ​with​ ​possible​ ​disc​ ​bulge

Hip​ ​flexor/TFL:​ ​​ ​kneeling,​ ​keep​ ​back​ ​flat,​ ​and​ ​drive​ ​hips​ ​forward until​ ​stretch​ ​is​ ​felt​ ​on​ ​front​ ​of​ ​hip

Hip​ ​opening​ ​or​ ​groin​ ​(butterfly):​ ​​ ​Seated​ ​with​ ​upright​ ​back​ ​posture and​ ​move​ ​legs​ ​slowly​ ​from​ ​side​ ​to​ ​side​ ​trying​ ​to​ ​bring​ ​knees​ ​down to​ ​floor

Quad​ ​stretch:​ ​ensuring​ ​hip​ ​extension​ ​(knee​ ​moving​ ​behind​ ​hips), and​ ​bring​ ​heel​ ​towards​ ​your​ ​bottom

4.) Self​ ​Release​:​

​To​ ​address​ ​those​ ​nagging​ ​knots​ ​or​ ​“trigger​ ​points”​ ​​ ​in​ ​the​ ​muscle that​ ​stretching​ ​was​ ​unable​ ​to​ ​alleviate. SHOP ALL RECOVERY PRODUCTS
Foam​ ​roll:​ ​​ ​For​ ​larger​ ​muscle​ ​groups​ ​such​ ​as​ ​thigh​ ​(quads​ ​and hamstrings),​ ​calf,​ ​or​ ​glutes.
    • Focus​ ​on​ ​lateral​ ​or​ ​outer​ ​thigh​ ​from​ ​hip​ ​to​ ​knee
    • Roll​ ​gently​ ​back​ ​and​ ​forth​ ​and​ ​when​ ​a​ ​tender​ ​point​ ​is​ ​felt​ ​focus​ ​on that​ ​area
    • First,​ ​simply​ ​hold​ ​pressure​ ​to​ ​tender​ ​area​ ​until​ ​release​ ​of pain​ ​is​ ​felt.​ ​​ ​This​ ​may​ ​take​ ​a​ ​minimum​ ​of​ ​60-90​ ​seconds.
    • Second,​ ​while​ ​holding​ ​pressure​ ​to​ ​tender​ ​area​ ​move adjacent​ ​joint​ ​through​ ​active​ ​motion.
Example:​ ​​ ​If​ ​lying​ ​face​ ​down,​ ​working​ ​on​ ​a​ ​knot​ ​in​ ​the​ ​quads (front​ ​of​ ​thigh)​ ​then​ ​gently​ ​bend​ ​knee​ ​back​ ​and​ ​forth​ ​from straight​ ​to​ ​bent.Ball:​ ​​ ​more​ ​specific​ ​to​ ​find​ ​knots​ ​or​ ​areas​ ​of​ ​tension
    • Trigger​ ​point​ ​ball​ ​or​ ​lacrosse​ ​ball​ ​work​ ​great
    • Great​ ​for​ ​working​ ​deeper​ ​into​ ​muscle
    • TFL​ ​is​ ​an​ ​ideal​ ​location​ ​to​ ​work​ ​on​ ​as​ ​this​ ​is​ ​the​ ​muscular​ ​portion that​ ​leads​ ​into​ ​your​ ​IT​ ​Band
    • IT​ ​Band​ ​is​ ​tough​ ​connective​ ​tissue​ ​similar​ ​to​ ​leather​ ​belt​ ​and cannot​ ​be​ ​stretched,​ ​therefore​ ​focus​ ​on​ ​the​ ​more​ ​easily extensible​ ​muscle
Massage​ ​Stick​ ​/​ ​Theracane:
    • Stick​ ​works​ ​great​ ​on​ ​thigh​ ​or​ ​calf​ ​with​ ​better​ ​control
    • Focus​ ​on​ ​calf​ ​for​ ​those​ ​with​ ​achilles​ ​issues
    • Focus​ ​on​ ​Lateral​ ​Quad​ ​for​ ​those​ ​with​ ​“runner’s​ ​knee”
    • Theracane​ ​is​ ​great​ ​for​ ​hard​ ​to​ ​reach​ ​places​ ​such​ ​as​ ​back​ ​or​ ​even neck

5.) “​Rest”​ ​period​:

Elevating​ ​the​ ​feet​ ​and​ ​resting​ ​helps​ ​to​ ​reduce​ ​any​ ​inflammation​ ​and​ ​allows your​ ​body​ ​the​ ​time​ ​it​ ​needs​ ​to​ ​rebuild​ ​stronger. Elevating​ ​the​ ​feet​ ​and​ ​resting​ ​helps​ ​to​ ​reduce​ ​any​ ​inflammation​ ​and​ ​allows your​ ​body​ ​the​ ​time​ ​it​ ​needs​ ​to​ ​rebuild​ ​stronger. If​ ​you​ ​are​ ​lucky​ ​enough​ ​to​ ​get​ ​a​ ​nap​ ​your​ ​body​ ​would​ ​benefit​ ​otherwise. Shoot​ ​for​ ​8​ ​hours​ ​of​ ​sleep​ ​at​ ​night
Remember​ ​it​ ​is​ ​normal​ ​to​ ​have​ ​soreness​ ​for​ ​a​ ​few​ ​days​ ​after​ ​an​ ​intense​ ​or long​ ​run.
    • Stiffness​ ​will​ ​occur​ ​after​ ​periods​ ​of​ ​rest.
    • Repeat​ ​stretching​ ​and​ ​self​ ​release​ ​as​ ​needed​ ​to​ ​keep​ ​soreness​ ​at​ ​a minimum
Rest​ ​period​ ​involves​ ​switching​ ​up​ ​your​ ​exercise​ ​routine​ ​the​ ​next​ ​day. If​ ​you​ ​ran​ ​a​ ​marathon​ ​at​ ​least​ ​walk​ ​the​ ​next​ ​day,​ ​the​ ​more​ ​you​ ​lie​ ​around the​ ​more​ ​stiff​ ​you​ ​will​ ​get​ ​and​ ​that​ ​is​ ​when​ ​compensations​ ​form. Follow​ ​up​ ​long​ ​training​ ​runs​ ​by​ ​shorter​ ​ones,​ ​and​ ​high​ ​intensity​ ​interval training​ ​by​ ​slower​ ​pace​ ​per​ ​mile​ ​runs. Change​ ​up​ ​your​ ​routines​ ​and​ ​build​ ​up​ ​slow​ ​to​ ​meet​ ​long​ ​distance​ ​goals.
VISIT PIONEER PT WEBSITE It​ ​takes​ ​a​ ​lot​ ​of​ ​discipline​ ​and​ ​respect​ ​for​ ​your​ ​body​ ​to​ ​be​ ​able​ ​to​ ​perform​ ​day​ ​in​ ​and​ ​day out.​ ​​ ​These​ ​tricks​ ​should​ ​assist​ ​you​ ​in​ ​reaching​ ​your​ ​goals,​ ​however​ ​if​ ​you​ ​have​ ​aches or​ ​pains​ ​that​ ​do​ ​not​ ​go​ ​away​ ​and​ ​you​ ​cannot​ ​manage​ ​them​ ​on​ ​your​ ​own​ ​call​ ​Pioneer PT.​ ​​ ​If​ ​left​ ​untreated​ ​these​ ​restrictions​ ​can​ ​add​ ​up​ ​causing​ ​further​ ​compensation​ ​and injury​ ​keeping​ ​you​ ​from​ ​your​ ​passion.​ ​​ ​Common​ ​running​ ​injuries​ ​including​ ​runners​ ​knee, IT​ ​Band​ ​syndrome,​ ​and​ ​achilles​ ​tendonitis​ ​are​ ​often​ ​due​ ​to​ ​strength​ ​deficits.​ ​​ ​As​ ​a movement​ ​specialist​ ​Pioneer​ ​PT​ ​can​ ​help​ ​diagnosis​ ​the​ ​strength​ ​deficits​ ​that​ ​are causing​ ​your​ ​pain.​ ​​ ​Keep​ ​up​ ​the​ ​great​ ​work​ ​with​ ​the​ ​determination,​ ​dedication,​ ​and self-discipline​ ​only​ ​an​ ​athlete​ ​would​ ​know.James​ ​Dulkerian,​ ​DPT,​ ​MFD