A physiotherapists outlook on recovery based on research available here, here, here and here.

• Up to 12.1 running injuries occur per 1000 hours of running 
• First time marathon runners and athletes who equal or better their best time need more recovery time and more physical therapy than those who didn’t
• Immediately drinking in excess of 2L of fluid does not aid in recovery 
• Recovery can be broken down into 3 phases

Phase 1 (1-3 hours post finish)

1. Keep moving 
2. Change your clothes 
3. Eat
4. Get your feet above your heart 
5. Assess any injuries

Phase 2 (1-12 hours post finish)

1. Take a shower
2. Eat more
3. Celebrate
4. Sleep
5. Re-assess injuries

Phase 3 (12-72 hours post finish)

1. Eat
2. Stay active 
3. Get help with injuries 
4. Start massage/roller exercises prescribed 

We all want to go and party but here a few quick tips that will aid in your initial recovery.
 
Keep moving  

Cross the finish line, celebrate, get your medal, celebrate, have your picture taken, and keep walking. You may feel like dropping to your knees and thanking the gods that you’ve finished, that isn’t the best way to go.

When you’ve just asked your body to run a long distance it’s still in marathon mode when you finish and is in great need of a transitionary phase. Walking helps circulation divert back to its resting state and flushes lactic acid from the muscles. Walk at least 10 to 15 minutes—back to your car, hotel, or cab.
 
Change your clothes

Once you stop our body will almost immediately enter recovery mode. Even on a warm day you'll find yourself getting quite cold and clammy. Help to avoid post race chills by changing into some nice warm soft clothes. This includes footwear, and injuries aside, another pair of running shoes is best (try to avoid thongs) This helps to keep your feet to keep your feet from swelling up and to provide your foot and leg muscles  with much-needed support.
 
Get your feet above your head 

Once you are comfortable try to find a way to lay down and get your feet above your head. After sustained hard work by your lower body, it needs help facilitating blood flow. Besides, this is just plain relaxing. If you are not feeling well please have a friend or “spotter” keep an eye on you, and just lay down. Ideally you'll be able to keep your feet up for 15- to 25 minutes at this first go, and it's recommended you do this several more times during the day.

Eat 

You need Fuel. Eat a recovery meal, ideally something easy to digest quickly (liquid form and containing some protein, for muscle recovery). Avoid processed fruit juices or other sugary substitutes. A good guide is to use what has worked in training but make sure this happens in the first 30 minutes after your event.
 
Assess any damage

If you have sustained any injury from a blister to a muscle strain to something you cant put your finger on begin assessing the true extent of what you have done and seek out help ASAP. For information on common running injuries click here.

Your brain will be much clearer, and if you need to go somewhere or wait in line at least your basic needs will have been met. 

If you have any questions regarding your injuries you can give us a call on (07) 5610 1933 to schedule in with one of our physiotherapists 

Physio Labs
(07) 5610 1933

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​Plantar Fasciitis

What will I feel?
·       Pain under your heel, in your foot arch in the morning or after resting.
·       Your heel pain will be worse with the first steps and improves with activity as it warms up.
·       Worsening plantar fasciitis may change 
              o   Heel pain after exercise. (bad)
              o   Heel pain before and after exercise. (very bad)
              o   Heel pain before, during and after exercise. (Terrible)
              o   Heel pain all the time. Including at rest! (oh no)

Achilles Tendinitis

What will I feel?
·       Swelling and pain close to the heel
·       Achilles tendonitis usually causes pain, stiffness, and loss of strength in the affected area.
·       The pain may get worse when you use your Achilles tendon.
·       You may have more pain and stiffness during the night or when you get up in the morning.
·       You may notice a crunchy sound or feeling when you use the tendon

Illio-Tibial Band Friction Syndrome

What will I feel?
·     Sharp or burning pain just above the outer part of the knee
·     Pain that worsens with continuance of running or other repetitive activities, especially when going down hill
·     Swelling over the outside of the knee.
·     Pain during early knee bending 
·   Gradual onset of symptoms which if they persist for greater than 4 weeks can cause major sport or activity interference. 

 Shin Splints (Medial Tibial Stress Syndrome[MTSS])

What will I feel?
·       Shin splints cause dull, aching pain in the front of the lower leg. 
·       Depending on the exact cause, the pain may be located along either side of the shinbone or in the muscles. 
·       The area may be painful to the touch.
·       Worsening Shin Splints may change 
              o   Discomfort that disappears during warm-up.  
              o   Discomfort that may disappear during warm-up but reappears at the end of activity.
              o   Discomfort that gets worse during the activity.
              o   Pain or discomfort all the time.

 Runners Knee (Patellofemoral Pain Syndrome)

What will I feel?
·     The onset of your kneecap pain is normally gradual rather than traumatic.
·     Pain during weightbearing or shock activities that involve knee bending. 
·     Other painful activities include stairs, squatting, kneeling or hopping. 
·   As your patellofemoral pain syndrome progresses your knee will become painful while walking and then ultimately even at rest. 
·       You may experience pain in your knee when your knee is bent eg. sitting in a chair (theatre knee)

Hamstring or Calf Tear

What will I feel?
·       Sudden and severe pain during exercise, along with a snapping or popping feeling.
·       For hamstring 
              o   Pain in the back of the thigh and lower buttock when walking, straightening the leg, or bending over.
              o   Hamstring tenderness (back of your thigh).
·       For Calf 
              o   Pain in the back of the lower leg when walking, straightening the leg, or bending over.
              o   Pain with coming onto your tip toes
              o   Calf tenderness (back of your lower leg above your ankle but below your knee)
·       Bruising may appear within 24-72 hours with either of these.

Give Physio Labs a call to schedule an appointment on (07) 5610 1933 

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