So it's 4 days on from the Limassol Marathon. Well done to everyone who took part, especially those who really dug deep and made new PBs, and for those who ran the double! Many people have approached me for recovery advice this week.
The body systems must be given adequate recovery time post competition. There is no way of knowing how much recovery time you need - you have to judge how you feel. If you feel stronger and able to work hard in the session, it is a good sign that you have recovered. If you are tired, or sluggish, and you cannot meet the session aims, you are not fully recovered.
The amount of time that you need to recover depends on the following factors:
The intensity of the competition
The duration of the session
Your current level of fitness
Your diet
Make sure that you are keeping well hydrated, eating enough protein to facilitate muscle repair and getting enough good quality sleep. Keep mobile so that you don't stiffen up - gentle walking, swimming and other light activities may help to ease any muscle discomfort. Sports Massage can help with the muscle recovery too - ensure that it is light to avoid any further muscle fibre trauma. During the treatment, a good therapist will help you to identify specific areas of tightness, that left untreated may develop in to Sports Injuries - such as ITB, tendinitis and plantar fasciitis. They will also help to identify stretches that may help with your recovery. Topical muscle preparations may help to reduce inflammation, deaden pain and ease any tightness. When excessive muscle soreness and any inflammation, has subsided, start to do some gentle stretches - these will help to ensure healthy muscle function.
Shivasana - yoga recovery pose |
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