You’ve trained for weeks, maybe months, and now you’ve crossed the finish line, soaked in the celebration, and know that you have earned that medal. But once the celebration has subsided, and you head home, the question you might find yourself asking is, “What now?”. Selvan Naicker, Brand Manager for ActivEze™, clarifies that what you do to help your body after the race matters just as much as the training that preceded it.
Post-race muscle care is essential to help your body recover, reduce soreness, and prevent injury. Whether you’re a seasoned runner or just completed your first 10K, you need to give your body the attention it needs to recover properly.
Tips on how to give your body the proper care it needs when easing into “normal” life again:
Cool down, don’t stop
You’ve finished, you’re exhausted, and sitting sounds heavenly. But before you sit yourself down on the nearest patch of grass, take a few minutes to walk and cool down. Light movement after a race helps your heart rate and blood pressure return to normal gradually and prevents blood from pooling in your legs. Gentle stretching can also ease muscle tension and reduce the intensity of delayed-onset muscle soreness.
Hydrating and refuelling
It is just as important after the race as it is before and during. During a race, your body burns through its glycogen stores and loses electrolytes through sweat. Replenishing these nutrients helps support muscle repair and prevents cramping.
Don’t skip rest days
Your body has just gone through intense exertion, and now it needs time to heal. Schedule active recovery for the days following the race: light walking, swimming, gentle yoga, or stretching are great options. Avoid jumping right back into high-intensity training too soon, as this can increase the risk of injury and prolong soreness.
Massage and foam rolling
It is worth the hype, and can help reduce muscle stiffness, improve blood flow, and speed up recovery. Foam rollers work by breaking up adhesions in the fascia, the connective tissue surrounding muscles, which can become tight after a race. Massage therapy, particularly within 24 to 48 hours post-race, can ease inflammation and support lymphatic drainage.
Sleep is your secret weapon
As your body does the majority of its repair work during this time. During deep sleep, a growth hormone is released, which helps rebuild muscle tissue. Skimping on sleep can slow your recovery and leave you feeling sluggish long after the race is over. Aim for at least 7 to 9 hours of quality sleep in the days following your event.
Combat inflammation
This is a natural response to the stress placed on your muscles during a race, but prolonged inflammation can delay healing. Using a supplement before and after the race can help with inflammation, support muscle function, and provide support for joint mobility and joint comfort by speeding up recovery and reducing discomfort.
Watch for signs of overtraining or injury
Mild soreness is normal. But sharp pain, excessive swelling, or prolonged fatigue can indicate something more serious, like a strain or stress fracture. If discomfort persists beyond 3 to 5 days, consult a medical professional.
It is important to remember that crossing the finish line is only half the story. What you do afterward matters just as much. By prioritising rest, hydration, nutrition, and muscle care, you not only speed up your recovery but you also prepare your body to come back even stronger for the next challenge.
*The information provided is not intended as medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider if you have any questions or concerns regarding your health
