how to recover from post marathon soreness

How to recover from

Post-Marathon Soreness

Dr Gary Tho, Principal Chiropractor

@DrGaryTho #ChiroWorksSG

After finishing your Marathon, you

might feel like…

Drinking anything and everything

Taking your shoes off

Not moving

Never wanting to run again

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

After finishing and before Celebrating…

Have an Ice bath

Eat quality protein and carbohydrates

Drink lots of water and electrolytes

Move (Don’t just lie there!)

Light slow stretching

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

The next day muscles stiffen, so…Take warm baths and stretch

Walk and move around

Keep up food and water intake

Use compression clothing

Run Stretch when you are ‘cold’ Have deep tissue massage

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

DON’T:

2 - 3 days later = pain.

Walking is

PAINFUL

Move (walk in water)

Stretch

DON’T:

Light massage

Epsom Salt bath

Stretch when you are ‘cold’ Have deep tissue massage

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

4 Day’s later and

(hopefully) feeling

better

Stretch Easy exercise

to get blood flow through muscles

Deep tissue massage See your

Chiropractor #GetAdjusted

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

From Day 6 or 7 - Back into

Stretch Continue with easy exercises/light jogging Gradually back to routine

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

Action

1 - 2 weeks later and

STILL feeling pain?

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

Sometimes it is difficult to distinguish

between an acute injury and some general soreness.

Don’t wait too long to see a

sports physician, like a sports

chiropractor if you are still

feeling the pain.

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

ChiroWorks! You’ll be

brand new when we’re

thru with you!

Feel Well, Play Well

facebook.com/ChiroWorksSG

Dr Gary Tho

garytho.wordpress.com

@DrGaryTho

@DrGaryTho

ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG