It’s that time of year in Adelaide when a few of us have ran the City to Bay and are feeling a little sore. We are mentally preparing ourselves to be feeling it even more in the next few days.
Whether you tackled the 6 or 12 kilometres, walking or running recovery is essential to getting your body back to feeling it’s best, sooner. So to help you get a step ahead in your recovery and take care of your body, we have put together a list of things you can do to assist your recovery post City to Bay.
Kick of your recovery with a little bit of relaxation and rest for the mind as well as your body and have an Epsom Salts bath. Epsom Salt is absorbed through the skin and works to relieve muscle tension, pain and inflammation in joints.
Following your bath, take some time to stretch. Yes, that’s right stretching. We have heard it all before and stretching is so important to our recovery (we also hoped you stretched before the big race as well). Why? Stretching after a workout helps to reduce muscle fatigue. When you stretch after a workout, your muscles are warm and you benefit from increased blood circulation.
Taking the time to jump onto the roller each day is something that you will benefit from any day of the week. However, after running in the City to Bay it is definitely something find time for over next few days following the race.
Why do we recommend using a foam roller? Essentially a foam roller is like self-massage that gets rid of adhesions in your muscles. Foam rolling also increases blood flow to your muscles and creates better mobility, helping with your recovery. So starting your recovery with an epsom salt bath, stretching and finishing with time on the foam roller you will be well on your way to recovery.
Some of us can feel a little awkward on the foam roller and wonder what to do, so lucky for us, Dr. Mike has put together a series of videos demonstrating how to use the foam roller at home. Each video is focussed on a different muscle from your your hamstrings and ITB’s in your legs to your upper traps and shoulder muscles. Just click the links below to view each video.
- ITB foam roller instructions – VIEW VIDEO
- Upper traps and muscles of the shoulder – VIEW VIDEO
- Lats and Serratus Anterior instructions – VIEW VIDEO
- Lower leg foam roller instructions – VIEW VIDEO
- Hamstring foam roller instructions – VIEW VIDEO
To compliment the self-massage from the foam roller, a massage with one of our therapists will aid your recovery.
Speaking to John of Feelrite Massage Therapy who works at our Henley Beach practice, John says “that often you will feel the sorest on the Tuesday after the City to Bay (or day 2 after your run), so this might not be the time that you might not feel like getting a massage, however booking in for a massage in the 3-days following the run is the best time for maximum impact on your recovery”.
To book your massage in as part of your recovery, call our team at one of our clinics located in Henley Beach, Normanville or Norwood.