I am sure that at some point in your running career you have experienced the delayed onset pain after a strenuous workout. This delayed pain, known as delayed onset muscle soreness, is caused by inflammation from microtrauma to your muscles during your workout. However, there are a few things you can do post run or workout to ease this pain and help your muscles recover quicker.
1. Hydration. Muscle is about 70 – 80% water. Even losing 2% of your water weight when you exercise can negatively affect your performance and affect your recovery. You can weigh yourself before and after your run to determine how much water you loose during that run. After a workout experts suggest that you should drink 16 – 24 oz of water per pound lost.
2. Self Myofascial Release. SMR helps with muscle recovery by easing tension, improving joint range of motion, and muscle embalance. You can use a foam roller, pvc pipe, tennis ball, lacrosse ball, stick (or tiger tail) to help your muscles recover.
3. Ice. Ice helps tremendously with inflammation post activity. You can pack the ice on your legs after a long run or if you are brave enough an immersion ice bath will hit all of your lower body at once.
Try some of these tips and see if you have less pain and soreness following your next run. Doing these techniques will help your muscles recover faster so that you can get the most out of your next training session.
Next Weeks Injury Prevention Tip: Hydration, when to drink and how much you should be drinking.