Getting over your run – A physio’s guide.

A huge thanks to Eilidh Dorrian of Phyzz.ED for putting together this guide to recovery to help our runners get over their Great Scottish Run! For more tips and advice, Eilidh can be found on Facebook @Phyzz.EDphysiotherapy .

 

So you have decided to do the Great Scottish Run. For some of you it would have been an easy decision but for others, this might have been one of the most challenging things ever. Weeks of training, sweating, chaffing and blisters and it’s finally here. But then what?

Here are a few simple tips to help you recover.

1. Hydrate

After you finish, a wee celebratory drink might be the first thing you think of, however your muscles and the surrounding tissue need to be hydrated. Drinking water will help the blood circulate round the body, flushing out the lactic acid and helping lubricate the synovial fluid in your joints. Drinking a sports isotonic drink will also benefit muscle recovery and stop night cramps.

2. Drain the lactic.

If your legs have been feeling the burn in the final stages of the run it means lactic acid is saturating the muscle. As soon as you can, use gravity to drain the lactic out.

Find a wall, lie on your back with your legs straight up the wall.

Draining your legs helps get the lactic back to your kidneys to be processed.

3. Ice Bath

I know the last thing your going to want to do is dive feet first onto a bath of ice but trust me, it’s for your own good.

If you can’t face a bath, then why not try the cold water in the shower. Run it over your legs. 7 mins if you can but anything is a bonus.

4. Protein

Help your body rebuild and refuel. A good balanced meal with a good balance of carbs and protein will help muscle recover.

5. Massage and Rolling

Hmmmmmm. Massage is often mistaken as a great way to get lactic out your legs as you cross the finish line.

Both massage and rolling should be put off for at least 24 hours following the finish of the run. Massage will release more toxins into your blood and can have the opposite effect, overloading your wee bod and hampering it’s recovery!

6. Physiotherapy.

If in doubt and you’ve tried everything and still feel sore, get it checked.

Enjoy and good luck to all.

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