Marathon Recovery

Congratulations, you just ran 26.2 miles! You should be proud of all that you have accomplished. How do you feel? Sore? Beat up? Here are a few quick bits of information about the marathon after the marathon. If this is your first experience, maybe you have decided to lay low. If not, then you may be anxious to get out running again. There are countless books, websites and philosophies on getting ready for the big day, but little focus on the post race dynamic.

The effects after finishing are both physical and emotional. Many people deal with post marathon blues after the intitial elation of finishing. Making some new goals after you have finished the race can help one avoid that.

Injuries that runners deal with can be split into 3 groups: pre-existing problems, race acquired injuries and post race overuse issues. There are both musculo-skeletal problems, but also systemic issues often related to hydration and a weakened immune system.

More people are injured after the marathon than during training. Listen to your body, try and give it what its craving; food, water and rest. The literature says that normal recovery can last anywhere from 26 days to 12 weeks. The latter number may be the result of people not adhering to recommended return to running programs.

Some simple hints: 1.) Avoid worn out shoes. You deserve a new pair if you are going to begin running again soon. Conventional wisdom recommends new shoes after 608 months or every 400 miles. 2.) Don't force a premature return to running. You should wait at least 2 weeks before running again, but rest does not mean sitting on the couch...active rest can be things that don't involve running, a cross training concept.

Physical Therapy can address a lot of the common musculo-skeletal complaints of pain if the symptoms persist longer that 2-3 weeks after the race. Consult with your physician regarding your symptoms. Common complaints are as follows: Morton's neuroma, metatarsalgia, achilles tendonitis, IT band syndrome, knee pain and/or tendonitis. Don't let the pain continue. Remember how you would do anything to be able to finish the race? Keep up that mettle after the race as well, so you can continue forward with your goals and keep that body happy and healthy.

Integrity offers complimentary injury screens at all locations, please call to schedule.

Article by Laura Cooper, PT, CMT, located at the Lakeshore/Fullerton and Wabash locations.