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Tips for recovery following the half-marathon

Tips for recovery after the SMH ½ Marathon

With the SMH ½ marathon this Sunday we thought it would be perfect timing to look at recovery

From the moment you cross the finish line the most critical period for avoiding injury and illness using correct recovery strategies begins…………

• Cool Down and Stretch

Keep moving at a low intensity for 10-15 minutes after exercise and then stretch out through the major muscle groups in your back, hips and legs.

After exercise you will often feel cold as your body continues to cool-down, make sure you have adequate clothing to layer up and keep warm.

• Replace Fluids

During an endurance event like a ½ marathon you will loose fluid even if you drink some fluid along the way.

Water or Sports drinks are both appropriate fluids to consume post exercise. Avoid caffeinated / alcoholic drinks.

It is possible though rare to overhydrate post exercise, coupled with low sodium this can cause a serious medical condition called hyponatremia. As a rule never consume more fluid then weight lost during exercise and make sure you eat a small amount of food as well to replenish sodium.

• Compression garments

Wear immediately after for up to 48 hours post exercise.

Gradient compression garments have been found to have many benefits both during and post exercise. Specifically in relation to post exercise recovery they have been found to increase venous return, reduce exercise induced muscle damage EIMD, accelerate recovery processes and accelerate lactic acid removal.

• Nutrition

Consumption of carbohydrates and protein post exercise is an essential part of muscle recovery.

Carbohydrates replenish your muscles depleted glycogen stores and protein assists muscle repair.

• Cold Water Therapy (Cryotherapy)

Ideally within 24 hours of completing the exercise, cryotherapy has been shown to reduce muscle soreness and aid recovery. If you’re not an elite athlete with access to ice baths, wading through the ocean or a non-heated pool are ideal methods.

• Active Recovery

Gentle exercise rather that complete rest has been found to increase muscle recovery and reduce muscle lactate. Aim for no more than 2 easy runs and gently cross-training for the week following the ½ marathon

It’s also important to allow your body time to recover, so make sure you reduce your normal training and take it easy for the entire week.

• Soft Tissue Massage

Massage improves circulation and decreases muscle tension post exercise. If you have a foam roller you can self-massage through your legs for free!

• Sleep

Adequate sleep the night following will aid muscle recovery. During sleep your body produces Growth Hormone (GH), which is largely responsible for tissue growth and repair.

www.skins.net

www.ausport.gov.au/ais

www.thecochranelibrary.com/details/file/1479305/CD008262.html

Advice for desk bound workers

A recent study published in the Archives of Internal Medicine investigated the risks of prolonged sitting.  The study followed over 220, 000 Australians who participated in the “45 and Up” study and correlated cause of death and time spent sitting.  They found people who sat for between 8 and 11 hours had an increase risk of death of 15% and those who sat for longer than 11 hours increased their risk of death by a whopping 40% (as compared to people who sat for only 4-8hrs/day).

Who would have thought sitting could be problematic, but the authors found the adverse effects of prolonged sitting mainly owing to reduced metabolic and vascular health.  The most amazing finding was that the increased risk of death was irrespective of physical activity.

So what does this mean for you?

• Most importantly try to sit less
• Get up from your desk every ½ -1 hour
• When answering the phone or reading the paper or email stand up at your desk
• Stand when on the bus or train

Recurrent hamstring injuries- what’s the best treatment?

Are you someone who frequently suffers from hamstring strains and tears?  It has been reported the incidence of recurrent hamstring injuries is between 13.9-63.3%.   So can you do something to prevent a recurrence?

A recent study published in the British Journal of Sports Medicine reviewed all the research currently available on recurrent hamstring tears to establish the risk factors and appropriate rehabilitation program.

Although more research is needed on the topic the authors suggested patients with a previous ACL reconstruction, Grade I tear and larger injury volume size on MRI should be treated with caution when returning to sport.

Likewise patients at an increased risk of recurrent injury should incorporate an agility and stabilisation program in combination with strengthening and stretching the hamstring to reduce the risk of recurrence.

The attitude of rest and it will get better may not be the best.  To get the best treatment to prevent re-injury visit us for a comprehensive assessment and rehabilitation program.

de Visser, H., Reijman, M., Heijboer, M. & Bos, P. (2012). Risk factors of recurrent hamstring injuries: a systematic review. British Journal of Sports Medicine 46:124–130. doi:10.1136/bjsports-2011-090317

Gift vouchers available for Christmas

Christmas is nearly here and it is time to buy all those lovely presents!  But there is always that  special someone who is difficult to buy for.  Why not spoil them with a massage or Pilates classes?

We have gift vouchers available for massage therapy ($85 for an hour), Private Pilates classes (3 x 1 hour class $285) and 10 Group Pilates classes ($300 for a term).  If you know this is a gift that will spoil your loved ones call us on 8065 6902 or send us an email.