AFTER THE RACE: 4 Tips for Marathon Recovery

Congratulations, you’re a marathoner! You may be thinking the hard work is done, but how you recover is just as important as the training leading up to the event. Follow these tips for your optimal postmarathon recovery.

“It’s important to eat plenty of anti-inflammatory foods, high-quality proteins, fresh fruits and vegetables, and some complex carbs while you are recovering,” Medina said. “Drinking lots of water and eating a balanced diet will help repair muscle tissue.”

A balanced recovery diet includes:

■ Anti-inflammatory foods: fatty fish such as salmon, avocados, olive oil, flax seeds and berries

■ Complex carbs: beans, sweet potatoes

No Running

Whether it’s a half or a full marathon, or something longer — your body deserves a break.

“There is muscle damage done during marathon training and running the race itself,” said Dr. Roberto Medina, primary care sports medicine specialist at Houston Methodist Orthopedics & Sports Medicine at The Woodlands. “It is important for an athlete to refrain from running for one to two weeks to recover properly and avoid injury.”

Light Activities

Rest days don’t mean just sitting on the couch. While you recover, include lowimpact activities, such as:

■ Foam rolling

■ Low-intensity cycling

■ Swimming

■ Walking

■ Yoga

“During your recovery, you should keep moving with lower-impact activities, such as biking, walking or pool exercises,” Medina suggested. “These activities will give your body the proper rest it needs while promoting blood flow and reducing muscle soreness.”

Fuel Your Body

Giving your muscles time to rest is a big part of recovery, but so is eating healthy and staying hydrated.

and wholegrain breads and pastas

■ Fresh fruits and vegetables

■ Protein: chicken, fish, turkey, lean beef, tofu, tempeh and eggs

Sleep

Sleep also plays an important role in how well your body recovers from exercise. Sleep replenishes the energy lost while exercising, so it’s suggested to get a healthy 8-10 hours of sleep every night while you are recovering. •

SORENESS OR PAIN? KNOW THE DIFFERENCE

Never ignore pain. If you´re experiencing sharp or lingering foot, leg or hip pain after running that doesn’t improve after a week or two, make an appointment with a specialist. Below are common running injuries to look out for:

■ Achilles tendinitis – pain in the lower leg just above the heel that may be accompanied by restricted motion when attempting to lift your toes

■ Runner’s knee – dull pain around the front of the knee, felt either while active or after sitting for a long time

■ Shin splints – pain at the front or inner side of your lower legs that worsens with activity

■ Stress fracture – pain or aching (usually in the shin or foot) that’s felt during activity and that worsens over time

If you experience any of these symptoms, make an appointment to see a primary care sports medicine physician.

Talk to a Sports Medicine Expert

At Houston Methodist Orthopedics & Sports Medicine at The Woodlands, we know every movement matters. Whether you’re suffering from simple aches and pains or dealing with a complex injury, we can get you back on your feet — and keep you moving. To schedule an appointment, visit houstonmethodist.org/orthopedics/sports-medicine or call 936.321.8000 .