BRIGITTE CUTLER: After training for months to run a race it is now over. The effort put forth in a race is often much more than in a regular training session so aches and pains will be evident. If you want to minimize the effects of vigorous activity causing micro tears in the musculature, I always recommend a cold-water submersion - Yes! An ice bath - even submerging your body in cold water will reduce the onset of muscle pain the next day. This is not for everyone, but those who can stomach it should give it a try.
When we are talking recovery time, this is the time that should be taken to recover before a difficult or breakthrough workout is performed. Recovery depends on several factors:
Some strategies are to take a day relaxation for every hour of a long race; others say a day for every mile of a running race. In all reality it is probably somewhere between. For example, if you recently ran Abe's Amble - six days may be too long a break - some gentle exercise after 2-3 days will clear out the cobwebs: just don't expect to run fast! You need to let your body recover and regenerate before launching into intense training again. This does not mean lying on the sofa and eating. It is important to give muscle fibers a rest, and your mind a mental break, but stopping all activity is not the answer. By doing nothing muscles and joints will stiffen up. This will then make it more difficult for you to get back out exercising without injuring yourself.
I recommend doing some kind of regular activity but no serious training. Get a massage, use a foam roller, stretch regularly, do some easy swimming, hiking and/or biking. Sooth your sore muscles with myofascial release using foam rollers. See this website and many others for ideas.
Sleep is critical -- always! Hormones are released when sleeping that encourage regeneration and repair of muscle so recovery and reduction of pain can occur quicker.
Most importantly listen to your body - if you start going for a run and it feels bad - back off and make it a gentler walk. If you feel good then run, just remember not to push hard for at least 5-6 days after the race.
Brigitte Cutler, DPT, is a physical therapist at PhysioTherapy Professionals LLC. She has a master's of health science from Washington University's program in physical therapy. She also completed her doctorate of physical therapy at Washington University in May of 2008. For more information go www.physiotherapyprofessionals.com.
