Post Race, Top 5 Chartered Physio tips:
- Follow the P.R.I.C.E. protocol if an injury occured during the Marathon (see below).
- Allow sufficient time for your body to rest before returning to running. If you’re not sure how long is sufficient for you, ask your Chartered Physio.
- Try cycling, pool exercise, sports yoga or low impact activity to aid in recovery in the first week before easing back into running.
- Treat yourself to a sports massage in the week following the marathon to aid recovery and reduce muscle tightness, speak with your Chartered Physio for such recommendations.
- Once you know you’re injury free, plan the next one! Well done and enjoy the rewards!
Food, nutrition and warmth – in particular after yesterday’s Flora’s Women’s Mini Marathon and the Cork Marathon are also important! As a physio I’ll stick to the advice above 😉
Protection – the injured area e.g. use crutches, strapping if appropriate.
Rest – the damaged area to avoid further injury.
Ice – the injured area for 5-10 minutes regularly within the first 48-72 hours to control bleeding to damaged tissue and reduce pain.
Compression – the injured area to resolve swelling and aid the inflammatory process.
Elevation – the injured area to prevent the accumulation of fluid.